Protein
Shelled edamame
Whole soy: complete protein and fiber in one food.
Nutrition facts
Serving: 1 cup (120 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 131 kcal | |
| Protein | 13.4 g | |
| Carbs | 9.1 g | |
| Fibre | 5.8 g | 21 % |
| Sugars | 3 g | 3 % |
| Fat | 5.6 g | 8 % |
| Sodium | 7 mg | 0 % |
| Folate | 364 µg | 91 % |
| Manganese | 1 mg | 53 % |
| Copper | 0 mg | 42 % |
| Vitamin K | 38 µg | 31 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Edamame is soybean picked immature: one shelled cup gives 13 g of protein, and soy is among the few plant proteins with a complete essential amino acid profile. Unlike tofu, it keeps its fibre: 6 g per cup.
- One cup covers 91% of the daily value for folate, which almost no other everyday food does without fortification.
Preparation
Steamed or microwaved for a few minutes rather than boiled: folate is water-soluble and leaves with the cooking water. The salt sprinkled on top is edamame's only sodium, since it has almost none of its own.
To mention to a professional
- Soy is a priority allergen in Canada.
- If you take levothyroxine, soy reduces its absorption when taken together: the drug's monograph asks that they be spaced apart; talk to a healthcare professional.
- If you take warfarin, tell your professional about your usual intake of soy and green vegetables (vitamin K).
Sources
- Edamame, frozen, unprepared
- USDA FoodData Central, SR Legacy (Edamame, frozen, unprepared ; Tofu, firm)
- Hughes et al., 2011 (Journal of Agricultural and Food Chemistry, PDCAAS score of soy protein)
- Health Canada, priority food allergens
- Levothyroxine product monograph (interactions: soy)
- NIH Office of Dietary Supplements, Folate and Vitamin K fact sheets
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.