Edamame are loaded with nutrients and rich in calcium. Protein content reaches 16%, almost double compared to the protein content of beans. Small serving of edamame contains 9 grams of fiber which is equivalent to 4 slices of whole wheat bread, or 4 cups steamed zucchini. Protein that is almost as much as the amount of carbohydrates, approximately 10% meet the needs of vitamins A and C which are antioxidants. Meanwhile, high levels of iron substance is almost the same as the iron content in 4 ounces of grilled chicken breast.
In addition to containing beneficial substances as mentioned above, edamame contains protein, organic compounds such as folic acid, manganese, isoflavones, beta carotene, and sucrose are relatively higher than other types of soy beans. Besides vitamin A and C, edamame contains vitamins B1, B2, B3, B5, B6 and K.
Although further research is needed, experts said there are some edamame health benefits that also important to know. Edamame are dubbed as "Super Bean", is the only vegetable that has the most complete amino acid. Nine elements of this amino acid serves to neutralize the blood sugar levels, activate the body's metabolism which is beneficial in the formation of muscle and immune tissues. Proteins contained by edamame can reduce insulin resistance, renal damage, reduce fat in the liver for diabetics, as well as the potential to prevent and treat high blood pressure.
In general, regularly consume soy protein, useful for skin health, prevent premature aging, and reduce the breakdown of collagen. Edamame also affect the content of cholesterol in women and men. For menopausal women, this protein foods can prevent osteoporosis and cancer, as well as anti-inflammatory effect, this is because the content of isoflavones (phytoestrogens). These substances can reduce LDL (bad cholesterol), and at the same time increasing HDL (good cholesterol), especially in men. To know more Edamame nutrition, you can read table below.
In general, regularly consume soy protein, useful for skin health, prevent premature aging, and reduce the breakdown of collagen. Edamame also affect the content of cholesterol in women and men. For menopausal women, this protein foods can prevent osteoporosis and cancer, as well as anti-inflammatory effect, this is because the content of isoflavones (phytoestrogens). These substances can reduce LDL (bad cholesterol), and at the same time increasing HDL (good cholesterol), especially in men. To know more Edamame nutrition, you can read table below.
Edamame nutrition facts
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 509 kJ (122 kcal) |
Carbohydrates | 9.94 g |
| Sugars | 2.18 g |
| Dietary fiber | 5.2 g |
Fat | 5.2 g |
Protein | 10.88 g |
| Vitamins | |
| Thiamine (B1) | (17%) 0.2 mg |
| Riboflavin (B2) | (13%) 0.155 mg |
| Niacin (B3) | (6%) 0.915 mg |
Pantothenic acid (B5) | (8%) 0.395 mg |
| Vitamin B6 | (8%) 0.1 mg |
| Folate (B9) | (78%) 311 μg |
| Vitamin C | (7%) 6.1 mg |
| Vitamin E | (5%) 0.68 mg |
| Vitamin K | (26%) 26.8 μg |
| Trace metals | |
| Calcium | (6%) 63 mg |
| Iron | (17%) 2.27 mg |
| Magnesium | (18%) 64 mg |
| Manganese | (49%) 1.024 mg |
| Phosphorus | (24%) 169 mg |
| Potassium | (9%) 436 mg |
| Zinc | (14%) 1.37 mg |
Link to USDA Database entry | |
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