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Calories in Edamame: AI Macro Tracker
Nutrition Facts per 100g
Edamame Nutrition Analysis: The Plant Protein Powerhouse
Edamame, consisting of young soybeans harvested before they harden, stands as a dense and versatile plant-based whole food. Widely consumed throughout East Asia, these green pods have surged in global popularity as a health food, functioning as a snack, a salad inclusion, or a light appetizer. Whether you are eating them shelled or in the pod, simply snap a picture with the CalMind photo calorie tracker to get precise macros and portion sizes instantly.
A standard 100-gram serving of shelled edamame contains approximately 121 calories. A defining hallmark of edamame is its 11.9 grams of protein per serving. Crucially, unlike the majority of plant proteins, edamame provides a "complete protein," meaning it contains all nine essential amino acids required for human muscle repair and structural maintenance.
Navigating Carbohydrates and Essential Fats
Beyond its protein content, edamame supplies 8.9 grams of total carbohydrates per 100g. More than 5 grams of this carbohydrate mass exists as dietary fiber. This fiber density slows digestion, supports stable blood sugar levels, and promotes gastric satiety.
Additionally, the 5.2 grams of fat found in edamame consists of polyunsaturated and monounsaturated lipids, including omega-3 fatty acids. These plant fats support cardiovascular health and assist in the absorption of fat-soluble vitamins.
🔥 How to burn 121 Calories (100g serving)?
- Run (6 mph pace): 12 minutes
- Cycle (Moderate effort): 17 minutes
- Walk (3.5 mph brisk pace): 30 minutes
- Rowing (Vigorous): 10 minutes
Note: Caloric expenditure varies based on age, gender, and current body weight.
Phytoestrogens and Isoflavones
A frequently discussed aspect of edamame is its concentration of organic compounds known as isoflavones, primarily genistein and daidzein. These plant-based chemicals are categorized as phytoestrogens, meaning their molecular structure resembles human estrogen. However, their biological behavior in the body is distinct. Rather than disrupting normal hormonal output, these isoflavones act as selective estrogen receptor modulators (SERMs).
In practical terms, the phytoestrogens in edamame can adapt to the body's biological needs. In environments with high estrogen levels, these compounds can bind to hormone receptors and block excess estrogen activity. Conversely, during post-menopausal phases when natural estrogen drops, these compounds can provide supportive estrogenic effects, such as mitigating hot flashes and helping preserve bone mineral density.
Essential Micronutrients: Folate and Vitamin K
Edamame serves as a rich source of essential trace micronutrients. For example, a single cup of prepared edamame delivers a significant portion of the recommended daily intake of dietary folate. This B-vitamin is required for cellular DNA synthesis and healthy red blood cell formation.
Furthermore, edamame provides Vitamin K1 (phylloquinone), a fat-soluble nutrient. Vitamin K is involved in the biological production of proteins required for blood coagulation and bone calcium metabolism. Because edamame contains its own healthy plant fats, the digestive tract can absorb this fat-soluble vitamin without requiring additional dietary oils.
Soybean Products: Nutrition Comparison (Per 100g)
*Note: Edamame retains substantially more water and functional carbohydrates than heavily compressed or fermented soy products.
Frequently Asked Questions
Is edamame safe for low-carb diets?
Yes. Because a large portion of edamame's total carbohydrates exists as dietary fiber, its "net carb" impact is low, making it a viable protein source for low-carb protocols.
Does boiling edamame destroy its vitamins?
While prolonged boiling can reduce water-soluble nutrients like Vitamin C, the core macronutrients (protein, fiber, healthy fats) and essential minerals remain intact.
Are raw edamame pods safe to eat?
No. You must cook edamame before consumption. Raw soy contains compounds that can interfere with protein digestion. Boiling or steaming eliminates these compounds.
Can eating edamame disrupt hormonal balance in men?
No. The phytoestrogens in soy foods behave differently than mammalian estrogen. Clinical research indicates that consuming moderate amounts of edamame does not lower testosterone levels or alter male hormonal profiles.
Is the outer edamame pod edible?
While non-toxic, the thick exterior pod is composed of coarse structural cellulose. It is largely indigestible by the human gastrointestinal tract and can present a choking hazard. Consume only the internal beans.