Edemame are immature soybeans still in their pod. They're an excellent source of antioxidants and isoflavones. Popular in Asian cuisine, edamame are quickly gaining popularity in the United States for their nutrients; they contain more protein than their mature counterpart and are rich in vitamins B and C. Soybeans are also rich in folic acid, necessary for pregnant women and fetal development.

Soy is still a controversial ingredient; some studies have linked soy to an increase in breast cancer in women. Soy research is still lacking, so be sure to ask your doctor before including soy in your diet.

Selection Process

Be sure to buy non-processed, non-GMO soy, as it may be possible for genetically-modified soy to have adverse effects on health. They're rarely sold fresh, so look for frozen soybeans/edamame; you'll want to look for bright, crisp beans.

Nutrition Facts

Serving Size: 1 cup (256.0 g)

Amount Per Serving

Calories: 376.3

% Daily Value*

Total fat 17.4g 26.8%

Saturated Fat 2.0g 10.1%

Cholesterol 0.0mg 0.0%

Sodium 38.4mg 0.0%

Total Carbs 28.3g 9.4%

Dietary Fiber 10.8g 43.0%

Protein 33.2g

Vitamin A 9.2% Vitamin C 123.7%
Calcium 50.4% Iron 50.5%
Vitamin D 0.0% Thiamin 74.2%
Riboflavin 26.4% Niacin 21.1%
Vitamin B-6 8.3% Folate 105.6%
Vitamin B-12 0.0% Panto. acid 3.8%
Phosphorus 49.7% Magnesium 41.6%
Zinc 16.9% Selenium 5.5%
Copper 16.4% Manganese 70.0%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.