Frozen Unprepared Edamame
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 8.98 g | 3% |
| Net Carbohydrates | 3.32 g | 1% |
| Sugars | 2.93 g | 8% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 5.66 g | 20% |
| Protein | 13.24 g | 26% |
| Total Fat | 5.58 g | 7% |
| Saturated Fat | No data | - |
| Monounsaturated Fat | No data | - |
| Polyunsaturated Fat | No data | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | No data | - |
| Vitamins | ||
| Vitamin A | No data | - |
| Vitamin C | 11.45 mg | 13% |
| Vitamin D | No data | - |
| Minerals | ||
| Sodium | 7.08 mg | 0% |
| Potassium | 568.76 mg | 12% |
| Calcium | 70.8 mg | 5% |
| Magnesium | 71.98 mg | 17% |
| Iron | 2.49 mg | 14% |
| Zinc | 1.56 mg | 14% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
-
Vitamin C
13%
Vitamin D
-
Vitamin E
6%
Vitamin K
31%
Vitamin B1
15%
Vitamin B2
24%
Vitamin B3
7%
Vitamin B5
13%
Vitamin B6
9%
Vitamin B7
-
Vitamin B9
89%
Vitamin B12
-
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
5%
Iron
14%
Magnesium
17%
Phosphorus
15%
Potassium
12%
Sodium
0.3%
Zinc
14%
Copper
42%
Manganese
52%
Selenium
-
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
28%
Isoleucine
25%
Valine
21%
Lysine
31%
Tryptophan
40%
Threonine
26%
Phenylalanine
47%
Methionine
24%
Histidine
30%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 129 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
19 min
Jogging
17 min
Cycling
17 min
Walking
31 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Edamame is a nutrient-dense legume recognized as a complete plant-based protein source and a good source of dietary fiber. Observational evidence suggests its fiber, antioxidants, and isoflavones may be associated with a lower risk of cardiovascular disease and type 2 diabetes, and may help reduce LDL cholesterol levels, according to Medical News Today. Additionally, its isoflavones may offer protection against certain cancers and could potentially alleviate menopausal symptoms, as noted by Cleveland Clinic.
1. The Secret of Edamame
Source: WebMD
Summary: Edamame, as boiled green soybeans, offers significant fiber and nutritional value, is recommended as a healthy protein substitute in a heart-healthy diet, and shows potential in reducing insulin resistance, kidney damage, and fatty liver in diabetes based on preliminary research.
Read More: https://www.webmd.com/diet/features/the-secret-of-edamame
2. Osteoporosis and Vitamin D: Deficiency, How Much, Benefits, and More
Source: WebMD
Summary: Edamame, as a soy product, is rich in bone-building protein but contains oxalates that may hinder calcium absorption, with research on its overall impact on bone health being mixed, though fortified soy products can still provide nutrients.
Read More: https://www.webmd.com/osteoporosis/vitamin-d-for-osteoporosis
3. Edamame: Nutrition, Benefits, How to Eat, and More
Source: Medical News Today, 2019
Summary: Edamame, as young soybeans, is a gluten-free, low-calorie, complete protein source rich in polyunsaturated fats and isoflavones, linked to a lower risk of cardiovascular disease, type 2 diabetes, certain cancers, and improved mood, fertility, and menopause symptoms.
4. Edamame: Nutrition and Health Benefits
Source: Cleveland Clinic
Summary: Edamame, a young soybean, is a nutrient-dense legume providing complete protein, high fiber, and phytosterols, which may lower LDL cholesterol, support gut health, manage blood sugar for type 2 diabetes, protect against certain cancers, and alleviate menopausal symptoms.
Read More: https://health.clevelandclinic.org/is-edamame-healthy
5. Edamame: Health Benefits, Nutritional Facts, Preparation Tips, and More
Source: WebMD
Summary: Edamame, as immature green soybeans, offers high-quality plant protein, fiber, and a low glycemic index, contributing to reduced LDL cholesterol, improved gut health, potential breast cancer risk reduction, and alleviation of menopause symptoms, while also supporting weight management.
Read More: https://www.webmd.com/diet/health-benefits-edamame
6. The Sneaky Protein-Packed Vegetable Dietitians Want You to Eat
Source: Prevention, 2025
Summary: Edamame is a dietitian-recommended, protein-rich plant-based vegetable that also provides significant fiber, healthy monounsaturated and polyunsaturated fats, and natural isoflavones.
Read More: https://www.prevention.com/food-nutrition/healthy-eating/a69796886/edamame-high-protein-vegetable/
