Edamame
Exceptional nutritional value
Shelled green soybeans, boiled from frozen, values for the cooked beans.
Young green soybeans, sold frozen in or out of the pod and boiled or steamed, eaten as a snack, side dish or in salads and rice bowls. A 100 g portion of shelled beans gives about 120 kcal, 12 g of protein and 5 g of fiber, and is very high in folate (about 310 µg) and manganese, with useful iron and potassium. Values are for the shelled beans: the tough pods are not eaten, so weigh the beans after shelling.
Nutrition values are for the cooked product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 11.9g | 21.3% |
| Fat | 5.2g | 7.4% |
| Carbs | 8.9g | 3.0% |
| Simple Sugars | 3.11g | Estimate |
| Complex Carbs | 0.58g | Estimate |
| Fiber | 5.2g | 20.8% |
| Water | 73g | 2.9% |
| Calories | 121 | 5.4% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.62 | g | 3.1% |
| Monounsaturated | 1.28 | g | 5.1% |
| Polyunsaturated | 2.16 | g | 16.6% |
| Omega-3 | 0.648 | g | Estimate |
| EPA | 3 | mg | 0.3% |
| Omega-6 | 1.512 | g | Estimate |
| Trans | 0.01 | g | 0.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 6.1 | mg |
| Vitamin E | 0.68 | mg |
| Selenium | 0.8 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 15 | mcg | 1.7% |
| vitamin B1 | 0.2 | mg | 16.7% |
| vitamin B2 | 0.155 | mg | 11.9% |
| vitamin B3 | 0.92 | mg | 5.8% |
| vitamin B6 | 0.1 | mg | 5.9% |
| vitamin B9 | 311 | mcg | 77.8% |
| vitamin C | 6.1 | mg | 6.8% |
| vitamin E | 0.68 | mg | 4.5% |
| vitamin K | 26.7 | mcg | 22.3% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 63 | mg | 6.3% |
| iron | 2.27 | mg | 12.6% |
| magnesium | 64 | mg | 16.0% |
| phosphorus | 169 | mg | 24.1% |
| potassium | 436 | mg | 16.8% |
| sodium | 6 | mg | 0.3% |
| zinc | 1.37 | mg | 12.5% |
| copper | 0.345 | mg | 38.3% |
| manganese | 1.024 | mg | 44.5% |
| selenium | 0.8 | mcg | 1.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 267 | mg | 38.1% | 119% |
| Isoleucine | 300 | mg | 21.4% | 71% |
| Leucine | 745 | mg | 27.3% | 87% |
| Lysine | 745 | mg | 35.5% | 111% |
| Methionine | 265 | mg | 25.2% | 82% |
| Phenylalanine | 824 | mg | 47.1% | 144% |
| Threonine | 331 | mg | 31.5% | 95% |
| Tryptophan | 126 | mg | 45.0% | 136% |
| Valine limiting | 324 | mg | 17.8% | 58% |
Compare with other products
Values per 100 g
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