Edamame, Frozen, Shelled

Edamame, frozen, unprepared

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Edamame FAQ

Table of Contents

• Is edamame keto-friendly?
• Is edamame gluten-free?
• Is edamame low FODMAP?
• Is edamame paleo?
• Is edamame a good source of fiber?
• Is edamame high in fat?
• Is edamame high in calcium?
• Is edamame high in potassium?
• Is edamame high in lectins?
• Is edamame a high histamine food?
• Is edamame high in purines?
• Is edamame high in uric acid?
• Is edamame high in Vitamin K?
• Does edamame contain estrogen?
• Is edamame good for fertility?
• Is edamame vegan?
• Is edamame vegetarian?
• Is edamame high in carbs?
• Is edamame high in protein?
• Is edamame whole30 approved?
• Is edamame high in iron?
• Is edamame high in cholesterol?

Is edamame keto-friendly?

Edamame, like many other legumes, is higher in carbohydrates than what is typically allowed on ketogenic diets. One cup of shelled, frozen edamame contains about 13.8 grams of carbohydrates. Considering that the daily carbohydrate intake for a ketogenic diet tends to be below 20-30 grams, consuming edamame may make it challenging to meet this strict macronutrient restriction, although it can fit into a more lenient low-carb diet.

Is edamame gluten-free?

Yes, edamame is naturally gluten-free. Gluten is a type of protein found in wheat, rye, and barley, and as a soybean, edamame does not contain these grains. However, ready-prepared edamame could potentially be cross-contaminated with gluten during processing or when packaged with sauces or seasonings. So, if you stick to plain, frozen, shelled edamame and prepare it yourself, it should be safe to consume on a gluten-free diet.

Is edamame low FODMAP?

Yes, edamame is generally considered low FODMAP. FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are types of carbohydrates that can cause digestive ailments in some individuals. According to the Monash University, which aids in classifying foods for the low FODMAP diet, a serving size of half a cup of edamame is low in FODMAPs and is safe to eat for those following this diet.

Is edamame paleo?

No, edamame is technically not considered paleo-friendly. Paleo diet advocates suggest avoiding legumes, as they believe these food items contain anti-nutrients like phytates and lectins that can be harmful to gut health. Edamame, as a young and green soybean, falls under the category of legumes. Even though edamame is packed with nutrients like fiber, protein, and vitamins, it’s usually not included in strict paleo diets.

Is edamame a good source of fiber?

Yes, edamame is a good source of dietary fiber. One cup (155g) serving of cooked, shelled, edamame provides around 8 grams of fiber. The recommended daily intake for dietary fiber is 25 grams for women and 38 grams for men, so this serving of edamame would provide between 21-32% of the daily recommended amount.

Is edamame high in fat?

Edamame contains a moderate amount of fat, but it’s healthy, unsaturated fat. In one cup serving of cooked, shelled edamame, there are roughly 8 grams of fat, which is about 11% of the daily recommended intake based on a 2000 calorie diet.

Is edamame high in calcium?

Edamame contains calcium but it’s not particularly high in it. A one-cup serving of cooked, shelled edamame has about 97 milligrams of calcium. The recommended daily intake of calcium is 1000-1300 milligrams for most adults, so that’s about 7-10% of the daily recommended intake.

Is edamame high in potassium?

Yes, edamame is relatively high in potassium. A one-cup serving of cooked, shelled edamame contains around 676 milligrams of potassium. The recommended daily intake for most adults is 4,700 milligrams, which means a serving of edamame provides about 14% of the daily recommended amount.

Is edamame high in lectins?

Yes, edamame does contain lectins, like most legumes. Raw or improperly cooked edamame can have high levels of lectins, which can interfere with the absorption of nutrients in the gut. However, when fully cooked, the lectin content decreases significantly. It should be noted that the quantity of lectins and their effect on health can vary depending on how the edamame is prepared.

Is edamame a high histamine food?

Edamame, as a legume, is not typically included in lists of high-histamine foods, which are primarily fermented, aged, or processed foods. However, sensitivity to histamine varies greatly among individuals, so if an individual is sensitive to histamine, they may experience symptoms after eating edamame or other legumes.

Is edamame high in purines?

Edamame has moderate levels of purines. A 1/2-cup serving of cooked and shelled edamame contains approximately 37 to 57 milligrams of purines. High-purine foods are thought to have over 200mg purines per 100g serving.

Is edamame high in uric acid?

No, edamame does not contain uric acid but it does contain purines, which can be metabolized into uric acid in the body. However, edamame’s purine levels are moderate when compared to high-purine foods. Overconsumption of high-purine foods can lead to increased uric acid levels, potentially contributing to conditions like gout and kidney stones. Therefore, people who have or are prone to these conditions should be aware of their purine intake.

Is edamame high in Vitamin K?

Yes, edamame is quite rich in Vitamin K. One cup of cooked, shelled edamame provides about 33 micrograms of Vitamin K, which is about 28% of the recommended daily value for adults.

Does edamame contain estrogen?

Edamame, like all soy foods, contains isoflavones which are a class of phytoestrogens, plant-derived compounds with estrogenic activity. However, this is not the same as the human hormone estrogen. The estrogen-like effects of isoflavones are much weaker than those of human estrogen, and their impact on human health is complex and not fully understood.

Is edamame good for fertility?

Edamame could potentially be beneficial for fertility due to its rich content of folate and iron. Folate is known to prevent neural tube defects in babies, and iron can help to prevent anemia, which is linked to fertility issues. However, as with any health concern, it’s important to seek professional advice before making significant dietary changes.

Is edamame vegan?

Yes, edamame is completely plant-based and therefore suitable for a vegan diet. Edamame is simply the immature soybean pod, so it does not contain any animal products.

Is edamame vegetarian?

Yes, edamame is vegetarian. It is a type of soybean that is harvested while the beans are still green and soft. It does not contain any animal-derived ingredients.

Is edamame high in carbs?

Edamame contains a moderate amount of carbohydrates. One cup of cooked, shelled edamame provides around 13.8 grams of carbohydrates. The recommended daily intake of carbohydrates for adults is about 130 grams. Therefore, one cup contributes to about 10.6% of the daily intake.

Is edamame high in protein?

Yes, edamame is an excellent source of plant protein. A serving size of one cup provides approximately 18.5 grams of protein, which is around 37% of the recommended daily intake for women (46g) and 33% for men (56g). This makes it one of the higher protein options among plant-based foods.

Is edamame whole30 approved?

No, edamame is not approved for the whole30 diet. Whole30 excludes all forms of soy, including edamame. The focus of this diet is on whole foods, but it specifically excludes grains, legumes, dairy, added sugars, and certain additives from the meal plan. Despite its nutritional benefits, edamame is a type of legume, therefore is not permitted on the Whole30 diet plan.

Is edamame high in iron?

Yes, edamame is a good source of iron. A half-cup serving of prepared, shelled, frozen edamame contains about 1.9 mg of iron. This is approximately 24% of the recommended daily value (DV) for adult men and 10% of the DV for adult women (18mg).

Is edamame high in cholesterol?

No, edamame is a plant-based food that does not contain any cholesterol. Cholesterol is mainly found in animal-based foods. Consuming edamame can also be beneficial in maintaining a healthy balance of cholesterol in the body, as it is high in fiber and healthy, unsaturated fats.