Data source: USDA FoodData Central, SR Legacy, FDC 168411 (Edamame, frozen, prepared).
Fun facts
- Edamame are soybeans harvested while still young and green. In Japanese, "eda" means branch and "mame" means bean: beans on a branch.
- The numbers here are for frozen edamame, cooked: 100g has 121 kcal, 11.9g of protein and 5.2g of fiber. A small bowl of shelled beans makes a snack that is high in protein yet still light.
- Compared with dry soybeans, edamame hold much more water, so they have far fewer calories per 100g. They also bring 436mg of potassium per 100g.
- In Japan, salted boiled edamame is a staple bar snack at izakaya. In Vietnam, you will often find it in salads, poke and rice bowls.
Choosing and storing
For fresh edamame, pick evenly green, plump pods with no yellowing or dark spots. Fresh beans lose their sweetness quickly, so cook them within 1 to 2 days. Frozen edamame is very convenient because it is usually blanched and frozen right after harvest. Keep it in the freezer, take out only what you need, and do not refreeze it once thawed.
Cooking it well
Boil or steam for a few minutes until the beans are tender but still bright green, then sprinkle with a little salt. Cooking too long makes them mushy and dull. Shelled beans work in salads, rice, noodles or even blended into a sauce. For more, read What is edamame?. At kOBE, our Edamame is cooked and then frozen, with 121 kcal and 11.9g of protein per 100g; thaw it in the fridge overnight or reheat it in the microwave on low.