Nutritional Content of Edamame (per 100g, boiled)

• Nutrient Amount
• Calories 120–125
• kcal
• Total Fat 5 g
• Carbohydrat
• es 9–10 g
• Protein 11–12 g
• Dietary Fibre 5 g
• Edamame is also a good source of iron, calcium, folate, magnesium,
• potassium, and plant compounds known as isoflavones.

High in protein

• One of the most significant benefits of edamame
• is its high-quality protein content. Unlike most plant foods,
• edamame provides all nine essential amino acids, making it a
• complete protein source. This supports muscle repair, tissue
• growth, and overall strength, especially for people following
• vegetarian or vegan diets. Regular consumption helps maintain
• muscle mass, supports recovery after physical activity, and
• contributes to sustained energy levels throughout the day.

Improves heart health

• Edamame is also excellent for heart health
• due to its combination of fibre, healthy fats, and plant-based
• compounds. The soluble fibre helps lower LDL (bad) cholesterol
• levels, while isoflavones and antioxidants support healthy blood
• vessels. Together, these nutrients help improve circulation, reduce
• inflammation, and lower the risk of cardiovascular diseases when
• consumed as part of a balanced diet.

Supports digestive health

• Another key benefit of edamame is its
• role in supporting digestive health. The dietary fibre in edamame
• promotes smooth bowel movements and helps prevent
• constipation. It also feeds beneficial gut bacteria, improving overall
• gut balance and digestion. A healthy digestive system further
• enhances nutrient absorption and supports immunity.

Improves bone health

• Edamame also supports bone health due
• to its mineral content, particularly calcium, magnesium, and
• phosphorus. These nutrients play a crucial role in maintaining
• bone density and strength. Additionally, the isoflavones found in
• soybeans are believed to help slow bone loss, especially in
• women, making edamame a valuable food for long-term skeletal
• health.

Manages Weight

• Lastly, edamame is beneficial for weight
• management and blood sugar control. Its combination of protein
• and fibre promotes satiety, helping reduce overeating and
• unnecessary snacking. Edamame has a low glycemic impact,
• which helps stabilize blood sugar levels and makes it suitable for
• people managing diabetes or insulin resistance. Including
• edamame in meals creates filling, nutrient-dense dishes without
• excessive calories.

• Edamame is a simple yet powerful food that delivers exceptional
• nutrition in a natural, wholesome form. From providing complete plant-
• based protein to supporting heart, gut, bone, and metabolic health, this
• vibrant green legume offers benefits that go far beyond its modest size.
• Whether enjoyed as a snack or incorporated into everyday meals,
• edamame is a smart, nourishing addition to a balanced diet that
• supports both modern lifestyles and long-term wellness.