The Nutritional Value of 1 Cup of Edamame
One cup of cooked and shelled edamame provides a wealth of essential vitamins and minerals, in addition to a balanced mix of macronutrients. Its impressive profile makes it a popular choice for health-conscious individuals, vegetarians, and vegans looking for a complete plant-based protein source. Below is a detailed breakdown of the nutritional content of one cup of cooked edamame:
Macronutrient Breakdown
- Calories: A single cup typically contains between 188 and 224 calories, depending on preparation and source. This moderate calorie count makes it a satisfying snack without excessive energy intake.
- Protein: Edamame is an excellent source of protein, providing around 18 to 18.5 grams per cup. It is one of the few plant-based sources that contain all nine essential amino acids, making it a complete protein.
- Carbohydrates: With approximately 13.8 to 14 grams of carbohydrates per cup, edamame is a relatively low-carb legume. This is especially true compared to other beans, such as lentils, which contain almost three times the carbohydrates for the same volume.
- Fiber: Edamame is packed with dietary fiber, offering about 8 grams per cup, which is roughly one-third of the recommended daily fiber intake for adults. This is crucial for digestive health, blood sugar control, and feeling full.
- Fats: A one-cup serving contains around 8 grams of fat, with most of it being the healthy monounsaturated and polyunsaturated varieties. This includes heart-healthy omega-3 and omega-6 fatty acids.
Vitamins and Minerals
A single cup of cooked edamame is particularly rich in several micronutrients, contributing significantly to your daily needs:
- Folate: Provides more than 100% of the Daily Value, which is vital for DNA synthesis and repair.
- Vitamin K: Offers a substantial amount, supporting blood clotting and bone health.
- Iron: Supplies roughly 20% of the Daily Value for iron, a key component for energy metabolism and oxygen transport.
- Magnesium: Contains a good percentage of the Daily Value, supporting numerous bodily functions, including nerve and muscle function.
- Copper: Essential for immune function and energy production, copper is abundant in edamame.
Measuring Edamame for Recipes
Edamame is available in two main forms in most grocery stores, especially in the frozen section: in the pod or shelled. Measuring for recipes depends on the form you purchase:
- For shelled edamame: Measuring one cup is straightforward. Simply scoop the beans into a standard measuring cup until it reaches the fill line.
- For in-pod edamame: The process is slightly different. Since you don't consume the pods, you can measure the cooked pods and then shell them. As a general rule, a one-cup serving of shelled beans is obtained from a larger volume of pods. Some online communities estimate the edible beans represent about 20% of the total pod weight.
Comparison: Edamame vs. Other Protein Sources
To better understand how edamame stacks up, here is a comparison of key nutritional metrics against other common plant-based protein sources, per cooked cup:
| Feature | Cooked Edamame | Cooked Lentils | Cooked Chickpeas |
|---|---|---|---|
| Calories | ~188 kcal | ~230 kcal | ~269 kcal |
| Protein | ~18.4 g | ~18 g | ~15 g |
| Carbohydrates | ~14 g | ~40 g | ~45 g |
| Fiber | ~8 g | ~15.6 g | ~12.5 g |
| Fat | ~8 g | ~0.7 g | ~4.2 g |
This table highlights edamame's balanced macronutrient profile, offering a lower carbohydrate and higher fat content compared to lentils and chickpeas, while still providing a robust protein punch.
Health Benefits of a 1-Cup Serving
Regularly including a cup of edamame in your diet can contribute to overall well-being. Its nutrient combination offers several significant health advantages:
- Supports Heart Health: Edamame's high fiber and monounsaturated/polyunsaturated fat content may help reduce LDL, or "bad" cholesterol levels. The isoflavones in soy may also play a role in lowering the risk of heart disease.
- Aids in Weight Management: The combination of high protein and fiber promotes a feeling of fullness, which can help control appetite and calorie intake. This makes a one-cup portion an excellent, filling snack.
- Enhances Digestive Health: The fiber in edamame promotes healthy and regular bowel movements, which is beneficial for overall gut health. It contains both soluble and insoluble fiber for comprehensive digestive support.
- Boosts Bone Health: Edamame is a good source of Vitamin K, which is crucial for bone strength and mineralization. Soy isoflavones have also been studied for their potential to slow bone loss, particularly in postmenopausal women.
- Provides Complete Plant Protein: For those on vegetarian or vegan diets, one cup of edamame is an easy way to get all the essential amino acids needed for muscle growth, tissue repair, and hormone production.
Incorporating Edamame into Your Diet
A 1-cup serving of edamame is a versatile ingredient that can be enjoyed in many ways. Here are a few simple ideas:
- As a snack: Steam or boil frozen edamame pods and sprinkle with flaky sea salt. It's a fun and engaging snack to pop out of the shell.
- In salads: Shelled edamame beans add a boost of protein, fiber, and vibrant color to any salad.
- In stir-fries: Toss shelled edamame into a stir-fry during the last few minutes of cooking for extra texture and nutrition.
- Into a dip: Blend shelled edamame with garlic, lemon juice, and olive oil to create a vibrant edamame hummus or dip.
- Soups and bowls: Add a cup to miso soup, noodle bowls, or grain bowls for added sustenance and nutrients.
Conclusion
What is 1 cup of edamame? It is a low-calorie, nutrient-dense serving that delivers a significant amount of plant-based protein, dietary fiber, and a variety of vital vitamins and minerals. This single cup makes a satisfying and complete snack that can support heart health, aid in weight management, and enhance digestive function. Its versatility in the kitchen and accessibility make it a smart addition to a balanced diet, for vegans and omnivores alike.
For more in-depth information about the nutrient composition of foods, refer to the USDA's FoodData Central.
