FoodScore
0/ 100
Very goodlegume· 1 cup

Edamame (cooked)

Edamame scores very well at 83/100, primarily due to its high protein and fiber content, along with a rich micronutrient profile.

  • A 100g serving of cooked edamame provides 11.9g of protein, contributing significantly to daily needs.
  • Edamame is an excellent source of fiber, offering 5.2g per 100g, which is about 19% of the daily value.
  • This legume is minimally processed (NOVA class 1), indicating it's a whole food choice.
  • It is naturally low in sodium with only 6mg per 100g and contains no added sugar.
  • Edamame is notably high in folate, providing 78% of the Daily Value per 100g serving.
  • Scores +13 points above the legume category average (70/100 across 46 foods).
Fiber
5.2g
19% of Daily Value
Protein
11.9g
24% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
6mg
0% of Daily Value
+
What it brings to the table
Fiber (5.2g)+6
Protein (11.9g)+7
Micronutrients (Iron, Magnesium, Phosphorus, Zinc, Folate)+10
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 83

Edamame achieves a very good FoodScore of 83 out of 100, largely driven by its robust nutritional profile that aligns well with dietary guidelines. Its high fiber content, at 5.2g per 100g, earns a significant bonus, contributing to digestive health and satiety. The substantial protein amount of 11.9g per 100g also provides a strong positive impact on its score, supporting muscle maintenance and overall bodily functions. Furthermore, edamame is rich in several key micronutrients, including iron, magnesium, zinc, and especially folate (78% DV), which collectively add a considerable bonus. As a minimally processed food (NOVA class 1), it receives additional points for being a whole food. The absence of added sugar, trans fat, and very low sodium content means it incurs no penalties. To score even higher, edamame would need to contain higher amounts of certain vitamins like C, A, or D, or omega-3 fatty acids, but its current profile is already exceptionally strong.

Health benefits

What the nutrients in edamame (cooked) actually do for you, grounded in established dietary science.

Supports Heart Health

Edamame can contribute to heart health through its favorable nutritional composition. It is low in saturated fat (0.6g per 100g) and contains no trans fat, which is important for maintaining healthy cholesterol levels. The fiber content, at 5.2g per 100g, also plays a role in reducing LDL (bad) cholesterol. Additionally, edamame provides potassium (436mg per 100g) and magnesium (64mg per 100g), two minerals that are vital for blood pressure regulation. Including edamame as part of a balanced diet can help support cardiovascular well-being, though overall dietary patterns are most impactful.

Aids Blood Sugar Management

For individuals managing blood sugar or seeking to prevent type 2 diabetes, edamame is a beneficial food choice. Its high fiber content (5.2g per 100g) helps slow down the absorption of sugars into the bloodstream, leading to a more gradual rise in blood glucose levels. This legume also has a low glycemic index, meaning it does not cause rapid spikes in blood sugar. Furthermore, edamame contains no added sugar, which is crucial for maintaining stable blood glucose. Incorporating edamame into meals can be a smart strategy for blood sugar control as part of a balanced diet.

Promotes Gut Health

Edamame is excellent for gut health primarily due to its significant fiber content. With 5.2g of fiber per 100g, it provides both soluble and insoluble fiber. Soluble fiber acts as a prebiotic, feeding beneficial gut bacteria and supporting a diverse microbiome. Insoluble fiber adds bulk to stool, aiding in regular bowel movements and preventing constipation. A healthy gut microbiome is linked to numerous aspects of overall health, including immune function and nutrient absorption. Regular consumption of fiber-rich foods like edamame is a key component of a healthy digestive system.

Supports Weight Management and Satiety

Edamame can be a valuable addition to a weight management plan due to its combination of protein and fiber. The 11.9g of protein per 100g is substantial for a plant-based food, and protein is known to increase satiety, helping you feel full for longer and potentially reducing overall calorie intake. The 5.2g of fiber also contributes to fullness and can help regulate appetite. With 121 calories per 100g, edamame is a relatively calorie-dense yet nutrient-rich food, making it a satisfying snack or meal component without excessive calories. It's an effective food for promoting fullness and reducing cravings.

Boosts Muscle and Recovery

As a plant-based protein source, edamame is beneficial for muscle maintenance and recovery. It provides 11.9g of protein per 100g, which is essential for repairing muscle tissue after exercise and building new muscle. While not a complete protein on its own, when combined with other plant foods throughout the day, it contributes to a full amino acid profile. Edamame also supplies iron (2.3mg per 100g), a mineral critical for oxygen transport to muscles and preventing fatigue, and magnesium (64mg per 100g), which plays a role in muscle function and relaxation. These nutrients make edamame a supportive food for active individuals.

How to eat it

Edamame is a versatile legume commonly enjoyed as a snack or an addition to various dishes in the US diet. Typically sold frozen, either in the pod or shelled, it's easy to prepare and offers a nutritious plant-based option. A common serving size is about one cup, which can be incorporated into meals or eaten on its own. Its mild, slightly sweet flavor makes it adaptable to many cuisines and preparations.

For a quick snack, steam or boil frozen shelled edamame for a few minutes, then season lightly with a pinch of salt. This is a simple and satisfying way to enjoy its benefits.
Add shelled edamame to salads, stir-fries, or grain bowls to boost the protein and fiber content of your meals. It pairs well with rice, quinoa, and leafy greens.
Blend cooked edamame into dips like hummus or spreads for sandwiches. This is an excellent way to create nutrient-dense alternatives to traditional dips.
When buying, opt for frozen edamame without added sauces or excessive sodium to ensure you're getting the most minimally processed product.
Consider roasting shelled edamame with a little olive oil and your favorite spices for a crunchy, savory snack that's a great alternative to chips.
Things to keep in mind

Edamame is generally safe for most people when consumed in typical serving sizes. However, as a soy product, it is a common allergen, and individuals with soy allergies should avoid it. Some people may experience mild gastrointestinal discomfort, such as bloating or gas, due to its high fiber content, especially if they are not accustomed to a fiber-rich diet. Introducing edamame gradually can help mitigate these effects. There are no widely documented significant drug interactions or specific populations for whom edamame is contraindicated at normal consumption levels.

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Reader questions
Is edamame healthy?
Yes, edamame is considered very healthy. It scores 83/100 on FoodScore, indicating a high nutritional value. It's rich in protein (11.9g per 100g) and fiber (5.2g per 100g), and provides essential micronutrients like folate, iron, and magnesium. It's also a minimally processed whole food with no added sugar or high sodium.
Is edamame good for weight loss?
Edamame can be beneficial for weight loss. Its high protein and fiber content (11.9g protein, 5.2g fiber per 100g) promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. It's also relatively low in calories for its nutrient density, making it a satisfying and nutritious option for managing appetite.
Is edamame an ultra-processed food?
No, edamame is not an ultra-processed food. It is classified as a NOVA class 1 food, meaning it is unprocessed or minimally processed. Typically, it is just harvested, shelled (or left in the pod), and then frozen, retaining its natural nutritional integrity without significant industrial alteration or added ingredients.
How should I cook frozen edamame?
Frozen edamame is very easy to cook. You can boil it in salted water for 3-5 minutes, steam it for 5-10 minutes, or microwave it with a splash of water for 2-3 minutes until heated through. For in-pod edamame, simply drain and sprinkle with salt. Shelled edamame can be added directly to stir-fries or salads. The goal is to heat it until it's tender-crisp, preserving its nutrients and texture.
What can I use as a substitute for edamame?
If you're looking for a similar nutritional profile, other legumes like lentils, chickpeas, or black beans can be good substitutes, offering comparable protein and fiber. For a green vegetable with a similar texture in salads or stir-fries, green peas or lima beans could work, though their protein content might be lower. Consider the specific dish and desired nutrient contribution when choosing an alternative.
Does edamame contain omega-3 fatty acids?
While edamame is a healthy food, it does not contain significant amounts of omega-3 fatty acids. Per 100g, it provides 0g of omega-3. If you are looking to increase your omega-3 intake, you should focus on foods like fatty fish (salmon, mackerel), flaxseeds, chia seeds, or walnuts, which are much richer sources of these essential fats.
Is edamame good for bone health?
Edamame contributes to bone health through several key minerals. It provides calcium (63mg per 100g) and magnesium (64mg per 100g), both of which are crucial for bone density and strength. While not a primary source of vitamin D, the combination of these minerals makes it a supportive food for maintaining skeletal integrity as part of a diet rich in bone-supporting nutrients.

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Data & references

Sources: USDA FoodData Central · FDA Nutrition Facts labelUpdated 2026-04-20