Edamame Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories507

Total Fat5.2g

Saturated Fat0.0g

Total Carbs8.9g

Fiber5.2g

Sugars2.2g

Protein11.9g

Macro Breakdown

Protein11.9g (37%)

Carbs8.9g (27%)

Fat5.2g (36%)

Health Scores (0-10)

10.0

Metabolic

7.5

Inflammation

10.0

Hormonal

7.8

Gut Health

8.1

Skin Health

4.9

Brain Health

10.0

Bone Health

10.0

Sleep

9.2

Exercise

6.8

Longevity

5.3

Detox

6.8

Immunity

9.5

Pral

7.1

Satiety

0.0

Nutrient Density

5.6

Bioavailability

10.0

Electrolyte

10.0

Methylation

🧬 How Edamame Affects Your Health

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Testosterone 12% DV

Zinc (undefined% DV) supports testosterone production. It's a cofactor for 5α-reductase and inhibits aromatase.

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Cortisol & Stress 15% DV

Magnesium (undefined% DV) calms the nervous system. It blocks NMDA receptors and reduces stress-induced cortisol spikes.

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Cortisol 6% DV

Vitamin B6 (undefined% DV) helps produce serotonin and GABA — calming neurotransmitters that counter cortisol.

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Thyroid 1% DV

Selenium (undefined% DV) converts T4 to active T3. Essential for thyroid function.

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Anemia

iron + vitamin c. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.

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Pcos

magnesium + zinc. Insulin resistance drives 70%+ of PCOS. These nutrients improve insulin sensitivity, reduce androgen.

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Iron 13% DV

13% DV. Supports red blood cells and oxygen transport. Low iron = fatigue, brain fog.

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Magnesium 15% DV

15% DV. Calms nerves, relaxes muscles, supports sleep.

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	507.0 kJ	—
Protein	11.9 g	24% DV
Total Fat	5.2 g	7% DV
Carbohydrate	8.9 g	3% DV
Fiber	5.2 g	19% DV
Sugar	2.2 g	4% DV
Sodium	6.0 mg	—
Calcium	63.0 mg	5% DV
Iron	2.3 mg	13% DV
Magnesium	64.0 mg	15% DV
Phosphorus	169.0 mg	14% DV
Potassium	436.0 mg	9% DV
Zinc	1.4 mg	12% DV
Vitamin C	6.1 mg	7% DV
Vitamin B6	0.1 mg	6% DV
Folate	311.0 µg	78% DV
Vitamin A	15.0 µg	2% DV
Vitamin E	0.7 mg	5% DV
Selenium	0.8 µg	1% DV

Compare Edamame With...

Babyfood, green beans, dices, toddler
123 cal Babyfood, peas, dices, toddler
268 cal Beans, adzuki, mature seed, cooked, boiled
536 cal Beans, adzuki, mature seeds
992 cal Beans, adzuki, mature seeds, cooked, boiled
536 cal

Frequently Asked Questions

How does Edamame, frozen, prepared support gut health?

Edamame, frozen, prepared contains 5.2g of fiber per 100g (19% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity. The high fiber content also slows glucose absorption, reducing insulin spikes.

Does Edamame, frozen, prepared affect hormones?

Yes — Edamame, frozen, prepared is rich in fiber (19% DV), which Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.. fiber supports Estrogen and Insulin production. magnesium supports Testosterone and Cortisol production. zinc supports Testosterone and DHT production.

Is Edamame, frozen, prepared good for blood pressure?

Yes. Edamame, frozen, prepared provides 436mg of potassium per 100g (9% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is 72.7.

Does Edamame, frozen, prepared contain anti-nutrients?

Phytates (reduce zinc, iron, calcium absorption 20-60%). Lectins (can irritate gut lining — destroyed by proper cooking). Soaking 12-24h reduces phytates 30-50%. Cooking destroys lectins and protease inhibitors. Fermentation (tempeh, miso) reduces all anti-nutrients. Sprouting increases nutrient bioavailability. Benefits (fiber, protein, minerals) far outweigh anti-nutrient concerns for most people.

How filling is Edamame, frozen, prepared?

Edamame, frozen, prepared has a satiety score of 7.1/10. The 5.2g fiber adds bulk and slows digestion. This makes it effective for appetite control between meals.