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Edamame

This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Edamame Nutritional Information (per 100g)

Water: 75.2 g
Calories: 110 kcal
Protein: 10.3 g
Carbohydrate: 8.6 g
Dietary fiber: 4.8 g
Sugars: 2.5 g
Fat: 4.7 g
Vitamin C: 9.7 mg
Vitamin B1: 0.2 mg
Vitamin B2: 0.3 mg
Vitamin B3: 0.9 mg
Vitamin B6: 0.1 mg
Vitamin B9: 303 μg
Vitamin E: 0.7 mg
Vitamin K: 31.4 μg
Calcium: 60 mg
Iron: 2.1 mg
Magnesium: 61 mg
Phosphorus: 161 mg
Potassium: 482 mg
Sodium: 6 mg
Zinc: 1.3 mg

Edamame is the name given to a preparation of immature soybeans in the pod. Traditionally found in the Oriental cuisines of China, Japan and Korea, edamame is working its way into the West as a tasty snack renowned for its health food status.

While you probably should try to avoid seasoning edamame with too much salt if you want to reap the full health benefits, regardless, edamame has a balanced nutritional profile and possible applications for lowering cholesterol and decreasing the risk of prostate cancer.

Edamame shines on two fronts: high protein and high fibre. 100g of cooked edamame contains 122 calories, and 11 grams of protein, 20% DV of dietary fibre, 16% DV of magnesium, 12% DV of iron, 12% DV of potassium and 10% DV of vitamin C.

It has a surprisingly well rounded set of essential nutrients, covering a number of common deficiencies: iron deficiency anaemia is very common, especially in women, magnesium deficiency is especially common in those who exercise regularly, and potassium deficiencies, although often not as severe, do happen in those who don’t remain hydrated properly.

In addition to the nutritional benefits, there is some evidence that soy has beneficial effects on cholesterol, lowering total cholesterol, LDL or ‘bad’ cholesterol, and the level of triglycerides (which are a major risk factor for heart disease). Direct evidence for soy having a positive impact on heart disease itself is certainly not conclusive, meaning that the benefits of the reduction in cholesterol may not be quite as significant.

However, soy products do have the ability to help reduce the risk of another common cause of mortality in the developed world: cancer. Specifically, a meta-analysis of prostate cancer showed that soy food consumption could lower the risk of getting prostate cancer, the most common type of cancer in older men.