How Many Calories in Edamame?

Edamame, also known as soybeans, are a versatile and nutritious food that are commonly used in Asian cuisine. They are a great source of protein, fiber, and various vitamins and minerals, making them a healthy addition to any diet. One of the most important things to consider when incorporating edamame into your diet is the calorie content. In this article, we will take a detailed look at how many calories are in edamame, as well as the nutritional benefits and potential risks of consuming this food.

One cup of edamame, or around 166 grams, contains around 188 calories. This is a relatively moderate amount of calories, and edamame can be a great addition to a balanced diet. However, it is important to note that the calorie content can vary depending on how the edamame is prepared. For example, if edamame is boiled and then salted, the calorie content will be slightly higher than if it is simply boiled. Additionally, if you add oil or butter when preparing edamame, the calorie content will be higher as well.

A 100-gram serving of edamame contains around 122 calories. This serving size is roughly equivalent to 1/2 cup of edamame in the pod or 1 cup of shelled edamame. This serving size also provides 9 grams of protein, 8 grams of carbohydrates, and 5 grams of fat.

In addition to providing a significant amount of protein, edamame is also a good source of several other essential nutrients. For example, it is a good source of iron, which is important for the formation of red blood cells. It also contains high levels of dietary fiber, which can help promote healthy digestion and prevent constipation. Additionally, edamame contains high levels of antioxidants, which can help protect the body against the harmful effects of free radicals.

Edamame can be eaten in various ways, it can be boiled or steamed and then salted or not, and it can also be frozen and eaten as a snack. It can also be used as an ingredient in soups, stir-fries, and salads, or as a topping for sushi. Because edamame is low in calories and high in protein, it is a great food choice for those trying to lose weight or maintain a healthy weight.

One of the main nutritional benefits of edamame is its high protein content. One cup of edamame contains around 17 grams of protein, which is around 34% of the recommended daily intake for an adult. Protein is an essential nutrient that is important for building and repairing muscle tissue, as well as maintaining healthy skin, hair, and nails.

In addition to protein, edamame is also a good source of fiber. One cup of edamame contains around 8 grams of fiber, which is around 32% of the recommended daily intake. Fiber is important for maintaining a healthy digestive system and can help prevent constipation and other gastrointestinal issues. Additionally, high-fiber foods like edamame can help with weight management by keeping you feeling full and satisfied for longer periods of time.

Edamame is also a good source of various vitamins and minerals. One cup of edamame contains around 15% of the recommended daily intake of vitamin C, 20% of the recommended daily intake of vitamin K, and 8% of the recommended daily intake of iron. These vitamins and minerals are important for maintaining overall health and preventing deficiencies.

While edamame is a nutritious and healthy food, it is also important to be aware of the potential risks associated with consuming it. One of the main concerns with edamame is that it is high in phytoestrogens, which are compounds that can mimic estrogen in the body. High levels of estrogen can increase the risk of certain types of cancer, such as breast cancer. Additionally, soybeans are one of the most common allergens, and it can cause severe allergic reactions in some people.