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.
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.
Where Edamame (Green Soybeans) Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 339 mg | 17% | |
| Folate | 122 µg | 61% | |
| Chloride | 85.0 mg | 11% | |
| Phosphorus | 78.0 mg | 11% | |
| Vitamin A (RE) | 39.0 µg | 6% | |
| Calcium | 27.0 mg | 3% | |
| Magnesium | 15.0 mg | 4% | |
| Selenium | 11.0 µg | 20% | |
| Vitamin C | 10.0 mg | 13% | |
| Niacin equivalents (NE) | 2.40 mg | 15% | |
| Niacin (B3) | 1.80 mg | 11% | |
| Vitamin E (alpha-TE) | 1.74 mg | 15% | |
| Zinc | 0.610 mg | 6% | |
| Iron | 0.600 mg | 4% | |
| Pantothenic Acid (B5) | 0.380 mg | 6% | |
| Vitamin B6 | 0.180 mg | 13% | |
| Riboflavin (B2) | 0.170 mg | 12% | |
| Manganese | 0.160 mg | 8% | |
| Copper | 0.140 mg | 14% | |
| Thiamin (B1) | 0.110 mg | 10% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Iodine | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.180 g | — | |
| Monounsaturated fat | 0.120 g | — | |
| Trans fat | 0.000 g | — | |
| Fructose | 1.10 g | — | |
| Glucose (dextrose) | 0.500 g | — | |
| Sucrose | 0.400 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| 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 | — | |
| Isoleucine | 0.549 g | — | |
| Serine | 0.549 g | — | |
| Proline | 0.549 g | — | |
| Alanine | 0.512 g | — | |
| Threonine | 0.476 g | — | |
| Tyrosine | 0.427 g | — | |
| Glycine | 0.427 g | — | |
| Histidine | 0.317 g | — | |
| Methionine | 0.195 g | — | |
| Cysteine | 0.183 g | — | |
| Tryptophan | 0.159 g | — | |
| Beta-carotene | 232 µg | — | |
| Biotin (Vitamin B7) | 0.300 µg | 1% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.