1 serving (100 grams) contains 120 calories, 11.9 grams of protein, 5.2 grams of fat, and 9.9 grams of carbohydrates.
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Nutrition Information
Calories |
240 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.4 g | 13% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 12 mg | 0% | |
| Total Carbohydrates | 19.8 g | 7% | |
| Dietary Fiber | 10.4 g | 37% | |
| Sugars | 4.4 g | ||
| protein | 23.8 g | 47% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 126 mg | 9% | |
| Iron | 4.6 mg | 25% | |
| Potassium | 872 mg | 18% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Boiled edamame with shell
Boiled edamame with shell originates from East Asia, where it has been a staple in Japanese, Chinese, and Korean cuisines for centuries. Edamame refers to young, green soybeans and is often served as a snack, appetizer, or side dish. Nutritionally, edamame is rich in plant-based protein, dietary fiber, and essential micronutrients such as folate, manganese, and potassium. A one-cup serving (155g) of boiled edamame provides approximately 17g of protein, 8g of fiber, 188 calories, and 10% of the daily recommended intake of calcium, making it a nutrient-dense food option. Edamame also contains isoflavones, a type of phytoestrogen, linked to potential health benefits.
Health Benefits
- Supports muscle and tissue repair due to its high protein content (17g per 1 cup).
- Promotes heart health with its significant potassium content (676mg per 1 cup), which helps regulate blood pressure.
- Aids digestion and gut health through dietary fiber (8g per 1 cup).
- Contributes to bone health with a notable amount of calcium (97mg per 1 cup).
- Contains isoflavones, which may support hormonal balance and reduce inflammation.
Dietary Considerations
Selection and Storage
Store boiled edamame in an airtight container in the refrigerator for up to 2-3 days. For longer storage, unshelled edamame can be frozen for up to 6 months.
Common Questions About Boiled edamame with shell Nutrition
Is boiled edamame with shell high in protein?
Yes, boiled edamame is an excellent source of plant-based protein. A 1-cup serving (about 155 grams) of shelled edamame contains approximately 18.5 grams of protein, making it a great choice for vegetarians and vegans looking to increase their protein intake.
Can I eat boiled edamame with shell on a keto diet?
Boiled edamame is not ideal for a strict keto diet due to its carbohydrate content. A 1-cup serving contains about 13.8 grams of total carbs, with 8 grams of net carbs after accounting for fiber. It may be included in moderation for those following a more lenient low-carb plan.
What are the health benefits of boiled edamame with shell?
Boiled edamame provides numerous health benefits, including being rich in fiber, protein, and essential vitamins like folate and vitamin K. It also contains isoflavones, which may support heart health and help manage menopausal symptoms. However, those with soy allergies should avoid it.
What is the recommended serving size for boiled edamame with shell?
A typical serving size of boiled edamame with shell is about 1 cup (155 grams shelled or roughly 2 cups in-shell). This portion provides a balanced amount of protein, fiber, and calories, totaling around 190 calories per serving.
How does boiled edamame with shell compare to other snacks?
Boiled edamame is a healthier snack option compared to many processed snacks like chips or crackers. It is lower in unhealthy fats and added sugars while being high in protein and fiber. Additionally, it is more nutrient-dense than other snack options like popcorn or pretzels.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
