Roasted edamame

Snack

Item Rating: 91/100

1 serving (85 grams) contains 130 calories, 14.0 grams of protein, 4.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (236.1g)

Calories		361.1
% Daily Value*
Total Fat		11.1 g	14%
	Saturated Fat	1.4 g	7%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		416.7 mg	18%
Total Carbohydrates		27.8 g	10%
	Dietary Fiber	16.7 g	59%
	Sugars	5.6 g
protein		38.9 g	77%
Vitamin D		0 mcg	0%
Calcium		138.9 mg	10%
Iron		6.9 mg	38%
Potassium		1250.0 mg	26%

* 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

🍯 Low sugar

🥩 High protein

Source of Calories

Fat: 99 cal (27.2%)

Protein: 155 cal (42.4%)

Carbs: 111 cal (30.3%)

About Roasted edamame

Roasted edamame is a popular snack made from mature or fresh young soybeans, typically enjoyed in East Asian cuisines such as Japanese, Chinese, and Korean. These soybeans are a nutritional powerhouse, providing a rich source of plant-based protein, dietary fiber, and essential nutrients such as folate, iron, and magnesium. The roasting process enhances the natural flavor, making edamame crunchy and slightly nutty while preserving its substantial nutritional profile. With its high protein content, roasted edamame serves as an excellent snack option for vegetarians and those seeking nutrient-dense alternatives to processed snacks. Packed with antioxidants and low in calories, it promotes satiety and supports overall wellness.

Health Benefits

• Roasted edamame is an excellent source of plant-based protein, offering approximately 18 grams per cup, which supports muscle repair and growth.
• It contains a high amount of dietary fiber (around 8 grams per cup), aiding digestion and promoting regular bowel movements.
• Rich in magnesium (99 mg per cup), roasted edamame contributes to healthy bone development and proper enzyme function.
• The high folate content (approximately 482 mcg per cup) is beneficial for cell repair and DNA synthesis, particularly important during pregnancy.
• Its antioxidants, including isoflavones, help combat oxidative stress, potentially reducing the risk of chronic diseases such as cardiovascular conditions.

Dietary Considerations

Allergens: Contains soy

Suitable for: Vegetarian, vegan, gluten-free diets

Not suitable for: Soy-free diets, low-fodmap diets

Selection and Storage

Store roasted edamame in an airtight container in a cool, dry place to maintain its crunch. For extended freshness, refrigeration is advised after opening to prevent the product from becoming stale.

Common Questions About Roasted edamame Nutrition

Is roasted edamame high in protein?

Yes, roasted edamame is an excellent source of protein. A 1/4 cup serving typically contains around 14 grams of protein, making it a great plant-based option for those looking to add more protein to their diets.

Can I eat roasted edamame on a keto or low-carb diet?

Roasted edamame is not ideal for a strict keto diet since it contains about 10-12 grams of net carbs per 1/4 cup serving. However, it can be enjoyed in moderation on a low-carb diet due to its high protein and fiber content.

What are the health benefits of roasted edamame?

Roasted edamame is rich in key nutrients such as protein, fiber, iron, and folate. It also contains antioxidants and isoflavones, which may support heart health and hormonal balance. However, it's important to watch the sodium content if choosing flavored or salted varieties.

How much roasted edamame should I eat in one serving?

A typical serving size of roasted edamame is 1/4 cup, which provides around 130-150 calories, 14 grams of protein, and 6-7 grams of fiber. It's a satisfying portion for a snack or can be added to salads and meals for extra texture and nutrition.

How does roasted edamame compare to other snacks like roasted chickpeas or nuts?

Roasted edamame is higher in protein compared to roasted chickpeas or most nuts, with 14 grams of protein per 1/4 cup serving. It is also lower in fat than nuts, making it a leaner option. However, nuts tend to have more healthy fats, while chickpeas provide similar levels of fiber but fewer calories.

Data Sources & Scientific References