edamame, also known as green soybeans, are a nutritious legume commonly sold shelled or in their pods. these small, sweet beans are packed with essential nutrients and versatility. this article provides a comprehensive overview of the nutritional facts and health benefits of edamame in shell, including its calorie content, macronutrient composition, and the various vitamins and minerals it contains.
calorie content and nutritional breakdown
edamame in shell typically contains around 188 calories per 155 grams (1杯) shells. this nutrient-dense food is an excellent source of fiber, protein, and key vitamins and minerals. a serving size of 1/2 cup (75 grams) of cooked edamame provides:
- calories: 188 kcal
- protein: 18.4 g
- fat: 8.0 g
- carbohydrates: 13.8 g, of which dietary fiber makes up 8.0 g
- sodium: 9.4 mg
edamame is low in sugars and has a low sodium content, making it a healthy choice for individuals watching their salt and sugar intake. the high fiber content in edamame can support digestive health and help regulate blood sugar levels.
macronutrient composition
edamame in shell is primarily composed of protein and fiber, with moderate amounts of fat and carbohydrates. a cup of edamame shells provides:
- total fat: 8.0 g,其中包括 1.0 g of saturated fat
- sodium: 9.4 mg
- total carbohydrates: 13.8 g, of which dietary fiber constitutes 8.0 g
- dietary fiber: 8.0 g
- sugars: 3.4 g
the high fiber content in edamame has several potential health benefits, including a reduced risk of heart disease and improved digestive health. fiber can also aid in weight loss by providing a sense of fullness and reducing caloric intake.
vitamins and minerals
edamame is a good source of several essential vitamins and minerals, including:
- iron: 20% of the daily value (DV) in a 1/2 cup serving
- vitamin c: 11% of the DV in a 1/2 cup serving
- calcium: 8% of the DV in a 1/2 cup serving
other trace nutrients abundant in edamame include:
- magnesium: almost 14% of the DV in a 1/2 cup serving
- phosphorus: trace amounts
- zinc: trace amounts
- riboflavin: trace amounts
- niacin: trace amounts
- vitamin k: trace amounts
isoflavones
edamame is especially rich in isoflavones, which are plant compounds with hormonal actions. these compounds are believed to have a variety of health benefits, including protecting against chronic diseases and supporting bone health. the amount of isoflavones in edamame can vary depending on factors such as cultivation and growth conditions.
edamame has been shown to contain different isoflavones, including genistein, daidzein, and glycitein. steamed edamame contains more isoflavones than raw or cooked beans. an estimated 28 milligrams per cup of cooked shelled edamame contain 20% more phytoestrogen than cooked mature soybeans.
storage and food safety
proper storage and food safety practices are crucial for maintaining the quality and safety of fresh edamame. here are some tips for storing and handling edamame:
- store edamame in the fridge or freezer in an airtight container or container with a tight-fitting lid to prevent spoilage and contamination.
- if stored in the fridge, edamame should last about one week.
- don't eat edamame that appears slimy, moldy, or smells off. these signs may indicate that the beans are spoilage or have bacterial growth.
- to ensure the highest quality and hygiene, purchase edamame from trusted suppliers and store it in a cool, dry place away from direct sunlight.
preparing and enjoying edamame
edamame is easy to prepare and enjoys a wide range of flavors and uses. here are some popular methods for preparing edamame:
- steaming: simply steam the edamame pods on the stove top or in the microwave until tender.
- roasting: spread shelled edamame beans on a baking sheet lined with parchment paper and bake at 350°F (180°C) for 10-15 minutes, until golden brown.
- blanching: bring a large pot of water to a boil, add a pinch of sea salt, and carefully add the edamame pods to the boiling water. cook for 5-7 minutes, then remove with tongs and transfer to ice water to cool. pat dry and serve.
- macerating: pour a small amount of olive oil into a small bowl, add shelled edamame, and toss gently to coat. let sit for a few hours or overnight to enjoy a milder flavor.
edamame is versatile and can be enjoyed as a quick snack, addition to salads, or in various recipes. you can also freeze shelled edamame pods for up to three months; just be sure to separate them with wax paper or parchment paper to prevent them from sticking together.
health benefits of edamame
edamame offers a range of potential health benefits when ingested in moderation. some of the most notable benefits include:
- heart health: may help reduce cholesterol and improve heart health by replacing saturated fats with unsaturated fats found in edamame.
- blood sugar management: high fiber content in edamame can support healthy blood sugar levels and may help prevent blood sugar spikes.
- bone health: soy protein and isoflavones found in edamame have been associated with good bone health and may help combat bone loss leading to osteoporosis.
- mood and energy: soy isoflavones have been linked to improvements in mood and energy levels, making edamame a popular choice for people experiencing menopause symptoms or low energy.
although edamame is generally considered safe for most individuals, there are a few potential allergies or adverse reactions to consider:
- food allergies: anyone with a soy allergy should avoid eating edamame due to the cross-reactivity risk.
- gas and bloating: some people may experience gas and bloating after eating uncooked or undercooked edamame.
it is always advisable to consult with a healthcare provider before incorporating major dietary changes, including the addition of edamame to your diet.
##edamame in shell is a nutritious and versatile food that offers a range of health benefits when enjoyed in moderation. from improving heart health and managing blood sugar levels to promoting bone health, this legume stands out as a valuable addition to any diet. when storing and preparing edamame, proper care should be taken to ensure its freshness and safety. by incorporating edamame into your meals in a balanced and varied way, you can enjoy its numerous nutritional advantages.
