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Edamame are young soybeans that are often served as a snack or appetizer. They are a popular food in many parts of the world, including Japan and China. Edamame are also a good source of many important nutrients, making them a valuable addition to a healthy diet.

One of the biggest benefits of edamame is that they are a good source of protein. Protein is an essential nutrient that is important for maintaining strong muscles, bones, and connective tissue. Edamame are also a good source of fiber, which can help to promote healthy digestion and can also help to lower cholesterol levels. Additionally, edamame are a good source of vitamins and minerals, including vitamins K and C, as well as folate and manganese.

One potential drawback of edamame is that they are high in calories. A single serving of edamame contains around 120 calories, which is more than many other types of snack foods. This can make edamame a less-than-ideal choice for people who are trying to lose weight or who are watching their calorie intake. Additionally, some people may be allergic to soybeans or may have sensitivities to them, which can cause symptoms such as hives or digestive problems.

Overall, edamame are a nutritious and delicious snack that offers many health benefits. While they are high in calories, they can still be a healthy choice when consumed in moderation as part of a balanced diet. It is important to choose high-quality edamame and to read the ingredient labels carefully to check for added sugars or other potentially harmful ingredients.

Edamame is a food in the "Legumes" category and it is high in proteins. It is a food with a low energy density: 100g provide about 5% of the recommended daily energy intake. Edamame as a high content of , which is why its daily consumption should be limited. Edamame is rich in minerals and vitamins. The most present mineral is Potassium (K) and in 100g it contains enough Manganese (Mn) to provide 43% of the daily requirement. The most common vitamin is Ascorbic acid (C) and in 100g it contains enough Folate (B9) to provide 75% of the daily requirement.

Glycemic Index: 15/100 (low)

( ! ) This information is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.

Nutrition Facts (100g)

Energy 109 kcal
456 kJ
Water 75.2 g
75 ml
Protein 11.2 g 22%
Carbohydrate 7.61 g 3%
Sugars 2.48 g 5%
Starch 0.33 g
Fiber 4.8 g 17%
Fat 4.73 g 6%


Calcium (Ca) 60 mg 5%
Iron (Fe) 2 mg 11%
Magnesium (Mg) 61 mg 15%
Phosphorus (P) 161 mg 13%
Potassium (K) 482 mg 10%
Sodium (Na) 6 mg 0%
Zinc (Zn) 1.32 mg 12%
Copper (Cu) 0.324 mg 36%
Manganese (Mn) 1.01 mg 44%


Thiamin (B1) 0.15 mg 13%
Riboflavin (B2) 0.265 mg 20%
Niacin (B3) 0.925 mg 6%
Pantothenic acid (B5) 0.535 mg 11%
Pyridoxine (B6) 0.135 mg 8%
Folate (B9) 0.303 mg 76%
Ascorbic acid (C) 9.7 mg 11%
Vitamin K 0.0314 mg 26%
Vitamin E 0.72 mg 5%

Data analysis

Macronutrients relative proportion

This graph shows the relative percentage of each macronutrient in relation to the one most present. Edamame is high in proteins.

Carbohydrates: 32.3%
Fats: 20.1%
Proteins: 47.6%

Vitamins relative proportion

This graph shows the percentage of each vitamin in relation to the one most present. The most abundant vitamin is Ascorbic Acid (C). Ascorbic Acid (C) is a water soluble vitamin. This means that it is easily absorbed by the body and any excess is removed. Ascorbic Acid (C) is important for the synthesis of certain proteins and neurotransmitters. It helps to heal wounds and it's a natural antioxidant.

This graph shows the amount of each vitamin (green area) in relation to the recommended daily intake (gray line).

Minerals relative proportion

This graph shows the percentage of each mineral in relation to the one most present. The most abundant mineral is Potassium (K). Potassium (K) is labeled as macromineral because the body needs it in high amount. Potassium (K) helps the body keep proper fluid balance, nerve transmission, and muscle contraction.

This graph shows the amount of each mineral (green area) in relation to the recommended daily intake (gray line).

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Fruit Vegetables Meat Dairy Eggs Bread Superfood Legumes Cereals Nuts and Seeds Seafood Other Spices and Herbs
Macronutrients Carbohydrate Fat Protein Water Fiber
Vitamins Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Pyridoxine (B6) Folate (B9) Cobalamine (B12) Ascorbic Acid (C) Vitamin A Vitamin K Vitamin E Vitamin D
Minerals Calcium (Ca) Iron (Fe) Magnesium (Mg) Phosphorus (P) Potassium (K) Sodium (Na) Zinc (Zn) Copper (Cu) Manganese (Mn) Iodine (I) Selenium (Se) Fluoride (F)
Amino acids Arginine Histidine Lysine Aspartic Acid Glutamic Acid Serine Threonine Asparagine Glutamine Cysteine Selenocysteine Glycine Proline Alanine Isoleucine Leucine Methionine Phenylalanine Tryptophan Tyrosine Valine