Yes, edamame is one of the healthiest snacks and sides you can eat. These young green soybeans give you about 12 g of protein and 5 g of fiber per 100 g, for 121 calories, along with plenty of folate, potassium, iron and magnesium. Unlike most plant foods, soy provides all the essential amino acids, so its protein quality is close to that of animal foods. Concerns about soy and hormones are mostly unfounded: the best evidence shows soy foods don’t affect men’s hormones, and they appear safe for breast cancer survivors. The main things to watch are soy allergy and the salt you sprinkle on top.
Edamame nutrition
Per 100 g (3½ oz) of shelled edamame, cooked from frozen, from USDA FoodData Central, with green peas and chickpeas for comparison:
| Nutrient | Edamame | Green peas | Chickpeas |
|---|---|---|---|
| Calories | 121 kcal | 78 kcal | 164 kcal |
| Protein | 11.9 g | 5.2 g | 8.9 g |
| Carbohydrate | 8.9 g | 14.3 g | 27.4 g |
| Fiber | 5.2 g | 4.5 g | 7.6 g |
| Sugars | 2.2 g | 4.4 g | 4.8 g |
| Fat | 5.2 g | 0.3 g | 2.6 g |
| Folate | 311 mcg | 59 mcg | 172 mcg |
| Potassium | 436 mg | 110 mg | 291 mg |
| Iron | 2.3 mg | 1.5 mg | 2.9 mg |
| Magnesium | 64 mg | 22 mg | 48 mg |
| Calcium | 63 mg | 24 mg | 49 mg |
Edamame stands out for its folate: 100 g provides more than three-quarters of the US Daily Value of 400 mcg. Its fat is mostly unsaturated, with less than 1 g of saturated fat per 100 g. And with only about 4 g of net carbs per 100 g, it’s lower in carbohydrate than other beans.
Benefits of edamame
Complete plant protein
Soy contains all nine essential amino acids in useful amounts, which most beans and grains don’t on their own. This makes edamame, tofu and tempeh especially useful if you eat little or no meat. A cup of shelled edamame (155 g) provides about 18 g of protein. Our guide to plant-based protein compares other sources.
Fiber
The fiber in edamame helps keep you regular and adds to the feeling of fullness after a meal. Most adults fall short of the 30 g a day recommended by the NHS, and a portion of edamame gives you about a sixth of that.
Folate
Folate helps the body make healthy red blood cells, and getting enough before and during early pregnancy lowers the risk of neural tube defects. If you could become pregnant, food sources are a good addition, though they don’t replace the daily folic acid supplement the NHS recommends before conception and for the first 12 weeks.
Heart health
Soy foods may help lower LDL cholesterol a little. A meta-analysis of 46 studies found that about 25 g of soy protein a day lowered LDL cholesterol by 3% to 4%. That’s a modest effect, but edamame also replaces less healthy snacks and adds potassium and fiber. Our guide to foods that lower cholesterol shows how soy fits with oats, nuts and beans.
Steady blood sugar
Edamame is low in carbohydrate and high in protein and fiber, so it has little effect on blood sugar. This makes it a good snack for people with diabetes or on lower-carb diets. Our guide to the glycemic index explains why protein and fiber matter.
Is soy safe? Common concerns
Soy and men’s hormones
Soy contains isoflavones, plant compounds with a structure similar to estrogen, which has led to worries that soy might lower testosterone. A 2021 meta-analysis of clinical studies found that neither soy foods nor isoflavone supplements affected men’s testosterone or estrogen levels.
Soy and breast cancer
Because isoflavones can act weakly like estrogen, people with breast cancer have sometimes been told to avoid soy. The evidence from studies of soy foods doesn’t support that. In a pooled analysis of 9,514 breast cancer survivors in the US and China, women who ate the most soy after diagnosis had a lower risk of the cancer coming back, and no higher risk of dying. These were observational findings, and they apply to soy foods, not high-dose isoflavone supplements. If you’ve had breast cancer, especially if you take tamoxifen or another hormone therapy, talk to your cancer team about soy supplements.
Soy and menopause
Some women find soy foods help with hot flashes. A review in JAMA found that plant estrogens were linked with modest reductions in hot flashes and vaginal dryness, but the studies were mixed in quality. Our menopause diet guide covers other ways to help.
Soy and the thyroid
Soy doesn’t cause thyroid problems in people who get enough iodine. However, soy can reduce how well your body absorbs levothyroxine, a medicine for an underactive thyroid. The NHS advises taking levothyroxine on an empty stomach, 30 to 60 minutes before your first meal of the day. If you take it, keep your soy intake roughly steady and mention big diet changes at your next thyroid blood test.
Who should be careful
- People with a soy allergy. Soy is one of the major food allergens listed by the FDA, and it’s more common in young children, who often outgrow it. Anyone with a soy allergy should avoid edamame.
- People on low-salt diets. Plain edamame is naturally very low in sodium, with about 6 mg per 100 g. A generous sprinkle of salt, as in our photo, can add several hundred milligrams. Use a pinch of flaky salt, or try lime, chili or sesame instead.
- People with sensitive digestion. Like other beans, edamame can cause gas. Start with a small portion.
- Young children. Whole edamame beans and pods are a choking risk. Mash or halve the beans for small children, and never give them the pods.
How to cook and eat edamame
Edamame is usually sold frozen, either in the pod or shelled. Always cook it before eating: boil or steam it for 3 to 5 minutes, or follow the packet instructions.
- In the pod: squeeze the beans out with your teeth and discard the tough pods. Serve warm with a little salt, lime juice or chili flakes.
- Shelled: add to salads, stir-fries, noodle soups, grain bowls and fried rice. Our vegetable fried rice is an easy place to start.
- Mashed: blend with lemon, garlic and olive oil into a green dip, or spread it on toast.
- Roasted: toss thawed, shelled edamame with oil and spices and roast at 200°C (400°F) for 15 to 20 minutes until crisp.
Edamame is also a good addition to snack boxes. Our list of healthy snack ideas has more options.
Common questions
Is edamame keto?
It can fit in small portions. With about 4 g of net carbs per 100 g, it’s lower in carbs than most beans, but it still adds up if you’re eating very few carbohydrates.
Can I eat edamame every day?
Yes. Many people in East Asia eat soy foods daily, often several times a day, as part of a traditional diet.
Are edamame and soybeans the same?
Yes. Edamame are soybeans harvested young and green, while mature soybeans are dried and used to make tofu, soy milk and soy sauce.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
