Edamame, those delightful green soybeans, have exploded in popularity, gracing restaurant menus and grocery store shelves alike. But beyond their delicious taste, lies a nutritional powerhouse packed with benefits for your health. Let's delve into the detailed nutrition facts of 100g of edamame, exploring its impressive profile and answering some frequently asked questions.
Imagine this: you're at a bustling Asian-inspired restaurant, and a small bowl of vibrant green edamame arrives, steaming gently. You pop one in your mouth – that satisfying burst of salty-sweet flavor, the tender texture… it's a perfect start to the meal. But you're also getting a significant boost of nutrition!
Edamame Nutrition Facts (per 100g)
A 100g serving of edamame (shelled) provides approximately:
- Calories: 122-140 (depending on preparation method)
- Protein: 11-13g (A great source of plant-based protein!)
- Fat: 8-10g (Mostly unsaturated fats, beneficial for heart health)
- Carbohydrates: 8-10g (Including fiber, which aids digestion)
- Fiber: 5-8g (Contributes to satiety and gut health)
Macronutrient breakdown: The macronutrient profile of edamame makes it a fantastic addition to a balanced diet. The relatively high protein content is particularly noteworthy for vegetarians and vegans seeking complete protein sources. The healthy fats contribute to satiety and provide essential fatty acids. The fiber content is crucial for digestive regularity and overall well-being.
Micronutrients: Beyond the macronutrients, edamame is rich in several essential vitamins and minerals, including:
- Vitamin K: Important for blood clotting and bone health.
- Folate: Crucial for cell growth and development, especially important during pregnancy.
- Vitamin C: An antioxidant that supports the immune system.
- Iron: Essential for oxygen transport throughout the body.
- Magnesium: Plays a role in numerous bodily functions, including muscle and nerve function.
- Potassium: Important for maintaining healthy blood pressure.
- Manganese: Involved in bone health, wound healing, and metabolism.
Is Edamame Good for Weight Loss?
Many wonder if edamame fits into a weight-loss plan. The answer is a qualified "yes." The high fiber and protein content in edamame promote satiety, meaning you feel fuller for longer, potentially reducing overall calorie intake. However, like any food, moderation is key. While edamame is nutritious, consuming excessive amounts will still contribute to calorie surplus. Incorporating it as part of a balanced, calorie-controlled diet can support weight management efforts.
How Many Calories Are in Edamame?
The calorie count in edamame can slightly vary depending on preparation methods. Steaming or boiling edamame generally keeps the calorie count lower compared to deep-frying or adding excessive oil or butter. As mentioned above, a 100g serving of shelled edamame typically contains between 122-140 calories.
Is Edamame High in Protein?
Yes, edamame is a surprisingly good source of protein, particularly for a plant-based food. A 100g serving provides approximately 11-13 grams of protein, making it a valuable addition to vegetarian and vegan diets. This protein content aids muscle growth and repair and contributes to feelings of fullness.
What Are the Health Benefits of Edamame?
Edamame’s nutritional richness translates into several significant health benefits:
- Improved Heart Health: The unsaturated fats, fiber, and potassium content contribute to healthy cholesterol levels and blood pressure regulation.
- Enhanced Digestive Health: The high fiber content promotes regular bowel movements and supports gut health.
- Stronger Bones: Vitamin K and other minerals contribute to bone health and density.
- Boosted Immunity: Vitamin C and other antioxidants enhance immune function.
- Improved Blood Sugar Control: The fiber content helps regulate blood sugar levels.
Edamame's versatility makes it a perfect addition to countless dishes – from salads and stir-fries to soups and even as a standalone snack. Its nutritional profile makes it a worthy contender for a superfood status. Remember to enjoy it as part of a balanced diet for optimal health benefits.
