Fun Fact

According to the National Soybean Research Laboratory (NSRL), there are over 2,500 varieties of soybeans currently under cultivation.


  • Edamame, a member of the botanical family Fabaceae, is the edible, fresh seed of the soybean plant.
  • Edamame are harvested prior to ripening and eaten as a vegetable.
  • The Fabaceae family contains beans and peas including garbanzo, green peas, kidney beans, lentils, and peanut to name a few.
  • Other soy based products include soy milk, tofu, miso, soy sauce, tempeh, and textured soy protein.
  • If you have a soy allergy, you should avoid soy-based products, including edamame.


Edamame is an excellent source of folate, manganese, vitamin K, fiber, copper, phosphorus, magnesium, thiamin, and iron. It’s also a great source of isoflavones.

  • Folate supports red blood cells formation and helps prevent birth defects.
  • Manganese promotes wound healing and cartilage and bone formation.
  • Vitamin K aids in strong bones and blood clotting mechanisms.
  • Fiber helps maintain bowel health and lower cholesterol levels.
  • Copper promotes bone, collagen, and connective tissue formation.
  • Phosphorus helps bone formation, hormone activation, and energy production.
  • Magnesium regulates blood pressure and blood sugar.
  • Thiamin supports nervous system function.
  • Iron encourages growth and development, immune function, and energy production.
  • Isoflavones have demonstrated antioxidant, anticancer, antimicrobial, and anti-inflammatory properties.

How to purchase, prepare, and store

  • Purchase edamame frozen, year round in grocery stores. Purchase fresh edamame pods at specialty grocers or the farmers market during the late summer months.
  • Choose fresh edamame with plump pods and a fuzzy outer exterior. Avoid those that have wilted or turned brown.
  • Edamame can be purchased in its pod or hulled without its pod.
  • The pod is not edible due to its tough exterior. If the edamame is in the pod, remove the pod to eat.
  • Prepare by boiling, steaming, or sautéing.
  • Add to your favorite salads, soups, or create a delicious pureed dip.
  • Edamame can be eaten warm or cold.
  • Store cooked edamame in an airtight container in the refrigerator for up to 2 days. Cooked edamame can be frozen for 2-3 months in freezer bags.

Nutrition Facts

Edamame, frozen, prepared 1 cup

  • Calories: 188
  • Protein: 18.4 g
  • Fat: 8.06 g
  • Carbohydrate: 13.8 g
  • Fiber: 8.06 g
  • Calcium: 97.6 mg
  • Iron: 3.52 mg
  • Magnesium: 99.2 mg
  • Phosphorus: 262 mg
  • Folate: 482 µg
  • Vitamin A: 23.2 µg




Request an Appointment