Why is Edamame a great snack?

It provides a balance of protein, fiber, and healthy fats, helping stabilize blood sugar.

枝豆がおやつに最適な理由は何ですか？

タンパク質、食物繊維、脂質がバランスよく含まれており、血糖値を安定させるからです。

ทำไมเอดามาเมะถึงเป็นของว่างที่ดี?

เพราะให้โปรตีน กากใย และไขมันดีที่สมดุล ช่วยคุมระดับน้ำตาลและทำให้อิ่มนาน

Edamame枝豆 · Edamame · เอดามาเมะ

Edamame functions as a superior dietary source of soy isoflavones and choline, which support cellular membrane integrity and cognitive function. Its high concentration of Folate ($320\mu g$) and Vitamin K is essential for hematopoietic processes and bone mineralization. Clinical studies indicate that its unique combination of fiber and protein slows glucose absorption, leading to a significantly lower glycemic response compared to other legumes.

Overview

Immature soybeans harvested at the peak of nutrient density, providing a complete plant-based protein and high levels of folate.

Standard portion: 100 g
Approx. 135 kcal per serving

Food noteShow details

Edamame is an immature soybean that must be blanched or steamed to neutralize heat-sensitive anti-nutrients like lectins and protease inhibitors. It provides a unique amino acid profile for a vegetable and is best consumed shortly after harvest to preserve its high Vitamin C and sucrose content. Selecting domestic Japanese varieties often ensures a sweeter flavor profile and higher mineral integrity.

IngredientsShow details

Edamame

Serving guidanceShow details

Best with

Sea Salt
Toasted Sesame
Garlic

Use caution with

Thyroid Disorders (Goitrogens)
High Uric Acid
Soy Allergy

Pros & consShow details

Pros

Complete Plant Protein
High Folate Density
Heart Healthy Fats

Cons

Goitrogenic Activity (Raw)
Potential Flatulence
Anti-nutrients (Lectins)

Calorie comparisonShow details

Calories, protein, carbs, and fat (PCF) by serving unit.
Serving	Calories	Protein (P)	Carbs (C)	Fat (F)
1 serve100 g	135 kcal	11.5 g	8.9 g	6.2 g
Per 50 g50 g	67.5 kcal	5.75 g	4.45 g	3.1 g
Per 100 g100 g	135 kcal	11.5 g	8.9 g	6.2 g
Per 150 g150 g	203 kcal	17.25 g	13.35 g	9.3 g
Per 200 g200 g	270 kcal	23 g	17.8 g	12.4 g
Per 250 g250 g	338 kcal	28.75 g	22.25 g	15.5 g

Serving size calculator

Amount (g)

Nutrition facts label

Amount: 100 gLabel serving size: 100 g

Calories135 kcal

NutrientAdult % DV

Nutrition facts for selected amount
Nutrient	Amount · Adult % DV
Protein	11.5 g23% of adult daily value
Net Carbs	3.9 g1.4% of adult daily value
Fat	6.2 g7.9% of adult daily value
Fiber	5 g18% of adult daily value
Sodium	1 mg0% of adult daily value
Total Carbs	8.9 g3.2% of adult daily value
Sugar	—
Vitamin A	12 mcg1.3% of adult daily value
Vitamin C	27 mg30% of adult daily value
Calcium	92 mg7.1% of adult daily value
Iron	2.5 mg14% of adult daily value
Vitamin E	1.1 mg7.3% of adult daily value
Vitamin K	45 mcg38% of adult daily value
Thiamine	0.24 mg
Riboflavin	0.15 mg12% of adult daily value
Niacin	1 mg6.3% of adult daily value
Vitamin B6	0.15 mg8.8% of adult daily value
Folate	320 mcg80% of adult daily value
Pantothenic Acid	0.5 mg10% of adult daily value
Phosphorus	190 mg15% of adult daily value
Magnesium	72 mg17% of adult daily value
Zinc	1.4 mg13% of adult daily value
Potassium	590 mg13% of adult daily value
Totalcarbohydrate	8.9 g

Percent daily values are based on standard adult recommended intake.

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