Pulses & Legumes Phytochemical data available 🇬🇧 CoFID 2021 · 13-639
✦ Complete plant protein ~11g/100g ✦ Isoflavone source ✦ Folate and vitamin K ✦ Manganese contributor

Edamame are whole immature soybeans harvested before the beans harden and dry. They provide complete plant protein with all nine essential amino acids, folate, vitamin K, manganese, and isoflavones (genistein and daidzein). At around 11g protein per 100g cooked, they are one of the highest-protein snack vegetables available.

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Preparation note

Cook from frozen in boiling water 4-5 minutes; drain and season with flaked salt. Squeeze beans from pods directly into the mouth — the pod is fibrous and not eaten.

Sources: NHS Beans and pulses · CoFID 2021

Macronutrients per 100g

204
kJ
Energy
3.50
g
Protein
2.00
g
Carbs
1.70
g
Fibre
0.40
g
Fat

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Glutamic acid 2.20 g —
Aspartic acid 1.34 g —
Leucine 0.982 g —
Arginine 0.915 g —
Lysine 0.891 g —
Valine 0.683 g —
Phenylalanine 0.634 g —
Serine 0.549 g —
Proline 0.549 g —
Isoleucine 0.549 g —
Alanine 0.512 g —
Threonine 0.476 g —
Glycine 0.427 g —
Tyrosine 0.427 g —
Histidine 0.317 g —
Methionine 0.195 g —
Cysteine 0.183 g —
Tryptophan 0.159 g —

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Primary data source for this entry: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021. Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound. All values are per 100g fresh weight unless stated. % Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011. Nutriofia is a research and information resource — nothing on this page constitutes medical advice. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.