Legume · Soy Products

Edamame

Health
ScoreA+

Edamame are young soybeans harvested at peak nutrition, providing 12g of plant-based protein and 5g of fiber per 100g alongside exceptional micronutrient density including folate and vitamin K.

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Why Edamame scores 92

Nutrient density35

Protein quality12

Fiber content9

Healthy fats7

Bioactive compounds12

Glycemic impact10

Top nutrients

% Daily Value per ½ cup (90 g)

Folate 70%Manganese 39%Copper 34%Vitamin B6 21%Vitamin K 20%

Nutrition

per_100g

121

Calories

11.9g

Protein

8.9g

Carbs

5.2g

Fat

5.2g

Fiber

Health benefits

Supports muscle mass and protein synthesis in aging adults

strong evidence

Complete plant protein with all 9 essential amino acids stimulates mTOR pathway and muscle protein turnover; leucine content (~1g per 100g) is particularly relevant for sarcopenia prevention

Promotes bone mineral density and reduces fracture risk

moderate evidence

Vitamin K activates osteocalcin for bone matrix carboxylation; isoflavones may inhibit bone resorption by modulating osteoclast activity; phosphorus and magnesium provide mineral substrate

Reduces cardiovascular disease risk through cholesterol and inflammation reduction

strong evidence

Plant stanols and fiber lower LDL cholesterol; isoflavones (genistein, daidzein) reduce systemic inflammation and endothelial dysfunction; folate reduces homocysteine

Supports healthy glucose metabolism and insulin sensitivity

moderate evidence

High fiber and resistant starch content slows gastric emptying and reduces postprandial glucose spikes; polyphenols enhance insulin signaling pathways

Enhances liver detoxification and antioxidant defense

moderate evidence

Isoflavones activate phase II detoxification enzymes (glutathione-S-transferase); manganese is cofactor for superoxide dismutase; folate supports methionine cycle for antioxidant glutathione production

Pairs well with

·Pair with citrus or tomatoes because vitamin C enhances non-heme iron absorption from edamame's iron content by 3-4 fold
·Combine with olive oil or avocado because fat-soluble vitamins (K and isoflavone absorption) require dietary lipid co-ingestion for optimal bioavailability
·Eat with fermented foods like miso or sauerkraut because these enhance isoflavone bioconversion by gut microbiota enzymes
·Pair with leafy greens because both are vitamin K-rich, and synergistic polyphenol content enhances anti-inflammatory effects

Practical tips

·Best timing: midday
·Purchase frozen edamame in pods—they retain 95% of nutrient content and are more convenient than fresh; thaw gently and add 1% sea salt to boiling water for 4-5 minutes
·Consume within 3 days of thawing to preserve isoflavone stability; store in airtight containers at 4°C to minimize oxidation
·Sprinkle lightly with sea salt and black pepper post-cooking; the piperine in pepper increases isoflavone absorption by up to 2000%
·For optimal nutrient density, eat edamame as a standalone snack or appetizer rather than as a cooked side—this reduces processing time and heat damage to water-soluble folate
·Aim for 100-150g servings (about 1 cup) 4-5 times weekly for consistency with longevity dietary patterns; exceeding 200g daily may interfere with thyroid iodine absorption in iodine-replete populations