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Edamame

Legume

Edamame

Edamame is a green, immature soybean prized as a high-protein, high-fiber whole food snack or side dish.

Edamame are immature soybeans harvested before they harden, typically steamed or boiled and served salted in their pods.

high-protein high-fiber whole legume

Typical serving · 100g

Common varieties · in-pod, shelled, frozen, organic

90health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieHigh proteinLow carbHigh fiberLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Edamame provides a complete plant protein containing all essential amino acids, alongside significant dietary fiber and polyunsaturated fats. Its fiber-protein matrix slows digestion, promoting sustained energy and high satiety. As a whole food, it retains natural phytochemicals like isoflavones.

Varieties: in-pod · shelled · frozen · organic

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Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

121kcal

Density 1.20 kcal/g

Protein

11.9g

Carbs

8.9g

Fat

5.2g

Fiber

5.2g

Sugar

2.2 g

Sodium

6 mg

Potassium

436 mg

Glycemic index

18

Glycemic load

1

Water content

68%

Standout compounds

Nutrient highlights

  • Protein

    high

    Supports muscle growth, repair, and satiety

  • Fiber

    high

    Promotes digestive health and stabilizes blood sugar

  • Folate

    moderate

    Essential for cell division and DNA synthesis

  • Vitamin K

    moderate

    Important for blood clotting and bone metabolism

  • Manganese

    high

    Supports bone formation and metabolic function

Wellness map

Health scores & processing

Weight loss
88
Satiety
92
Blood sugar
95
Gut health
85
Heart health
85
Fitness
88
Processing
95

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Typically sold fresh or frozen and only requires boiling or steaming, retaining its whole food status with no added artificial ingredients.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietyexcellent
  • Blood sugarexcellent
  • Nutrient densityexcellent
  • Fitness fuelgood
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Edamame is generally safe with low microbial contamination risk. The main concerns are pesticide residues and GMO status in conventional farming, which can be avoided by choosing organic.

90safety

Evidence confidence 95%

  • Pesticidesmoderate
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • pesticide residues
  • gmo cross-contamination

Safer choices

USDA Certified Organic edamame to ensure non-GMO and pesticide-free production.

Prep tips

Rinse frozen or fresh pods thoroughly under cold water before boiling to remove surface debris. If consuming shelled edamame, rinse after cooking.

High percentage of conventional soy is genetically modified; organic certification is the primary way to avoid GMOs and synthetic pesticide residues.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    High protein and fiber create strong satiety signals, reducing overall calorie intake. Low energy density allows for a satisfying portion size without excess calories.

  2. Blood sugar

    Very low glycemic index and load. The fiber and protein combination prevents blood sugar spikes, making it highly suitable for insulin resistance management.

  3. Fitness & energy

    Provides a steady amino acid release for muscle repair and slow-digesting carbohydrates for sustained energy, ideal as a post-workout recovery food.

  4. Gut health

    Supplies 5.2g of fiber per 100g, which feeds beneficial gut bacteria and promotes regular bowel movements. Some individuals with severe IBS may need to limit portions due to FODMAPs.

  5. Processing quality

    A whole, unrefined food that undergoes minimal processing from farm to table, preserving its native nutrient matrix and phytochemicals.

  6. Food safety

    Low risk of microbial contamination. Primary considerations are choosing organic to avoid GMOs and synthetic pesticides used in conventional soy agriculture.

  7. Common mistakes

    Adding excessive sodium via heavy salting, or assuming all soy products offer the same whole-food benefits as intact edamame.

  8. Best preparation

    Steaming or boiling in lightly salted water for 3-5 minutes until tender. Avoid deep-frying or heavy oil-based sauces to maintain the healthy nutritional profile.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Post-workout recovery snack

    Provides complete protein for muscle repair and slow-digesting carbs to replenish glycogen without a sugar crash.

  • High-volume low-calorie eating

    The pods take time to eat, naturally slowing down eating pace, while the high fiber and protein maximize fullness per calorie.

  • Plant-based protein booster

    Easily added to grain bowls, salads, or stir-fries to increase the protein content of vegan or vegetarian meals without processed meat substitutes.

Balance sheet

Pros & cons

Upsides

  • Complete plant protein with all essential amino acids
  • Very low glycemic index prevents blood sugar spikes
  • High fiber content promotes prolonged satiety
  • Rich in vitamins and minerals like folate, manganese, and vitamin K
  • Convenient whole food snack requiring minimal preparation

Trade-offs

  • Contains phytoestrogens which may concern some consumers despite evidence of safety
  • Conventional farming often uses GMOs and pesticides
  • Can cause bloating or gas in individuals sensitive to FODMAPs
  • Commonly served with high amounts of added sodium

Fit check

Who is it for?

Great match

  • plant-based diets
  • weight loss
  • blood sugar management
  • post-workout recovery

Consider alternatives

  • strict ketogenic diets
  • soy allergy sufferers
  • severe IBS or FODMAP sensitivity

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Edamame

    This food

    Edamame

    VS90% alike
    Tofu

    Compare with

    Tofu

    Tofu is more processed and lower in fiber and carbs, while edamame is a whole food higher in fiber and micronutrients.

    Edamame provides more fiber and whole-food satiety, while tofu offers higher protein density and lower carbs for stricter diets.

    Edamame vs Tofu
  • Edamame

    This food

    Edamame

    VS85% alike
    Chickpeas

    Compare with

    Chickpeas

    Chickpeas are higher in carbohydrates and lower in protein, while edamame offers a complete protein profile and lower net carbs.

    Edamame is lower in carbs and higher in complete protein than chickpeas, making it better for blood sugar control and low-carb diets.

    Edamame vs Chickpeas
  • Edamame

    This food

    Edamame

    VS80% alike
    Green Peas

    Compare with

    Green Peas

    Peas are lower in fat and protein, while edamame is significantly higher in protein and healthy fats.

    Edamame provides more than double the protein of green peas and more healthy fats, making it far superior for muscle maintenance and satiety.

    Edamame vs Green Peas
  • Edamame

    This food

    Edamame

    VS80% alike
    Black Beans

    Compare with

    Black Beans

    Black beans are higher in carbs and fiber, while edamame is higher in protein and healthy fats with a complete amino acid profile.

    Edamame offers complete protein and lower net carbs, while black beans provide slightly more fiber and are easier to find in canned form.

    Edamame vs Black Beans
  • Edamame

    This food

    Edamame

    VS75% alike
    Lentils

    Compare with

    Lentils

    Lentils are higher in carbs and iron, while edamame is higher in protein, healthy fats, and is a complete protein.

    Lentils are an excellent iron source, but edamame provides complete protein and healthy fats, making it slightly better for muscle building and low-carb diets.

    Edamame vs Lentils
  • Edamame

    This food

    Edamame

    VS85% alike
    Tempeh

    Compare with

    Tempeh

    Tempeh is fermented and more protein-dense, while edamame is less processed, lower in calories, and higher in fiber.

    Tempeh offers more protein per calorie and gut-friendly probiotics, while edamame is a lower-calorie whole food with more fiber for satiety.

    Edamame vs Tempeh
  • Edamame

    This food

    Edamame

    VS70% alike
    Lima Beans

    Compare with

    Lima Beans

    Lima beans are higher in carbs and lower in protein, while edamame provides a much stronger protein profile.

    Edamame is far higher in protein and lower in net carbs than lima beans, making it the better choice for weight loss and blood sugar management.

    Edamame vs Lima Beans
  • Edamame

    This food

    Edamame

    VS65% alike
    Quinoa

    Compare with

    Quinoa

    Quinoa is a grain higher in carbs, while edamame is a legume higher in protein and fiber.

    Edamame provides more protein and fiber with fewer carbs than quinoa, making it better for satiety and low-carb diets, though quinoa cooks faster.

    Edamame vs Quinoa
  • Edamame

    This food

    Edamame

    VS50% alike
    Broccoli

    Compare with

    Broccoli

    Broccoli is very low in protein and calories, while edamame is a significant protein source.

    Broccoli is lower in calories, but edamame provides essential protein and healthy fats, making edamame much better for satiety and muscle support.

    Edamame vs Broccoli
  • Edamame

    This food

    Edamame

    VS60% alike
    Seitan

    Compare with

    Seitan

    Seitan is extremely high in protein but low in fiber and is highly processed, while edamame is a whole food with balanced macros and high fiber.

    Seitan provides more protein per gram, but edamame offers whole-food fiber, healthy fats, and superior satiety without the heavy processing.

    Edamame vs Seitan

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is edamame good for weight loss?

    Yes, edamame is excellent for weight loss. It is high in both protein and fiber, which increases feelings of fullness and helps control appetite, while being relatively low in calories.

  • Can diabetics eat edamame?

    Yes, edamame is highly diabetic-friendly. It has a very low glycemic index and glycemic load, meaning it does not cause blood sugar spikes. The fiber and protein help stabilize blood glucose levels.

  • Is edamame a complete protein?

    Yes, edamame is one of the few plant foods that is a complete protein, meaning it contains all nine essential amino acids your body cannot produce on its own.

  • Does edamame affect estrogen levels?

    Edamame contains isoflavones, which are phytoestrogens. Moderate consumption does not disrupt human hormone levels and may offer protective health benefits. Studies show typical dietary amounts are safe and do not feminize men or disrupt female hormones.

  • Is edamame keto-friendly?

    Edamame can fit into a moderate or lazy keto diet. It contains 8.9g of total carbs but 5.2g of fiber, resulting in only 3.7g of net carbs per 100g serving, making it one of the most keto-friendly legumes.

  • Is frozen edamame as healthy as fresh?

    Yes, frozen edamame is just as healthy as fresh. It is typically flash-frozen shortly after harvesting, which locks in vitamins, minerals, and antioxidants at their peak ripeness.

  • How much edamame should I eat a day?

    A standard healthy portion is about 1/2 to 1 cup of shelled edamame (roughly 75-150g) per day. This provides a substantial amount of protein and fiber without overconsuming calories or isoflavones.

  • What is the difference between edamame and soybeans?

    Edamame are immature green soybeans harvested before they harden, while typical soybeans are mature, dry, and beige. Edamame is softer, sweeter, and eaten as a vegetable, whereas mature soybeans are processed into tofu, soy milk, or tempeh.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

98

Nutrition data

95

Health analysis

90

Food safety

92

Comparisons