How healthy are edamames?

Edamame: The Japanese term means “beans on a branch”.Edamame: The Japanese term means “beans on a branch” or “stem beans”.

Edamame are small, green – and healthy. There are important nutrients in soybeans. However, it is better not to eat them for a group of people.

Edamame is often served as an appetizer in Japanese or Vietnamese restaurants. The small green beans are inedible raw; they are typically served blanched and sprinkled with coarse salt or used in bowls, curries and salads.

Of the “stem beans”, only the beans themselves are eaten; the pods are not suitable for consumption and must be removed after cooking.

What makes edamame healthy?

Edamame are considered a healthy snack. In Japanese pubs they are served with beer, similar to peanuts in this country . But what makes soybean seeds so healthy?

Edamame have a balanced nutritional composition: they are rich in protein, which is why they are particularly popular with vegetarians and vegans. This and their fiber make them full for a long time.

In addition, there are iron , magnesium, calcium, omaga-3 fatty acids, important amino acids, folic acid , vitamins A and C and B vitamins in the fingernail-sized beans. These substances are, among other things, good for the immune system and for metabolic processes, for muscles and bones and the heart.

Another positive thing is that edamame contain hardly any calories (125 kcal per 100 g) and very little fat. They are cholesterol free.

Edamame: nutritional information per 100 grams

  • Calories: 125 kcal
  • Carbohydrates: 10g
  • Fat: 5.2g
  • Protein: 12g
  • Magnesium: 64 mg
  • Calcium: 63 mg
  • Iron: 2.3 mg

    Why you shouldn’t eat too many edamame

    Nevertheless, soy is only healthy in moderation. Because soy contains anti-nutritive substances that can inhibit the body’s absorption of minerals. Soy also contains so-called isoflavones (which are phytoestrogens). These secondary plant substances are suspected of being able to block a certain enzyme in the thyroid . They can also potentially cause damage to the intestines, as animal experiments by the Leibniz Institute for Livestock Biology have shown.

    Healthy people should therefore not consume more than around 25 grams of soy protein per day. So it shouldn’t be more than 200 grams of edamame daily.

    Who shouldn’t eat edamame

    Soy also has a high uric acid (purine) content. Purine can trigger a gout attack in gout patients , which is why they should avoid edamame altogether.


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