Edamame
Edamame (枝豆, /ˌɛdəˈmɑːmeɪ/) is a Japanese dish prepared with immature soybeans in the pod. The pods are boiled or steamed and may be served with salt or other condiments. The dish has become popular across the world because it is rich in vitamins, dietary fiber, and isoflavones. When the beans are outside the pod, the term mukimame is also sometimes used in Japanese. Edamame are a common side dish in Japanese cuisine and as an appetizer to alcoholic beverages such as beer or shōchū. As an ingredient Edamame are found in both sweet and savory dishes such as takikomi gohan, tempura, and zunda-mochi.
Boiled green soybeans in the pod | |
| Course | Appetizer, side dish |
|---|---|
| Main ingredients | Soybeans |
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 507 kJ (121 kcal) |
8.9 g | |
| Sugars | 2.18 g |
| Dietary fiber | 5.2 g |
5.2 g | |
Protein | 11.9 g |
| Vitamins | Quantity %DV† |
| Vitamin A equiv. | 2% 15 μg |
| Thiamine (B1) | 17% 0.2 mg |
| Riboflavin (B2) | 12% 0.155 mg |
| Niacin (B3) | 6% 0.915 mg |
| Pantothenic acid (B5) | 8% 0.395 mg |
| Vitamin B6 | 6% 0.1 mg |
| Folate (B9) | 78% 311 μg |
| Vitamin C | 7% 6.1 mg |
| Vitamin E | 5% 0.68 mg |
| Vitamin K | 22% 26.8 μg |
| Minerals | Quantity %DV† |
| Calcium | 5% 63 mg |
| Iron | 13% 2.27 mg |
| Magnesium | 15% 64 mg |
| Manganese | 45% 1.024 mg |
| Phosphorus | 14% 169 mg |
| Potassium | 15% 436 mg |
| Selenium | 1% 0.8 μg |
| Zinc | 12% 1.37 mg |
| Other constituents | Quantity |
| Water | 72.8 g |
| †Percentages estimated using US recommendations for adults, except for potassium, which is estimated based on expert recommendation from the National Academies. | |
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