Edamame · cooked
Values per 100 g — CIQUAL data (ANSES). Fibre: 5 g.
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The highest-protein legume
Edamame (immature soybeans) are among the highest-protein legumes: 11 g per 100 g (122 kcal), with fibre (5 g) and healthy fats. Like soy, they provide a more complete protein than most plants.
They are an excellent option for vegetarian and vegan lifters, as a snack or a side.
How to use them
Boiled or steamed for a few minutes, lightly salted, they make a protein snack to nibble (squeeze the pod to release the beans). Shelled, they go into salads, stir-fries and bowls.
Soy and muscle building
Soy is a quality protein, and fears about phytoestrogens are not justified at normal dietary amounts: there is no demonstrated adverse effect on testosterone or muscle mass. Edamame are a healthy, useful food.
Fresh, frozen, in-pod or shelled
They are mostly found in the frozen aisle, in the pod or shelled: convenient and just as good as fresh. A few minutes steaming or boiling is enough. In the pod, with a little salt, they make a fun snack to nibble; shelled, they drop into a stir-fry or salad.
Watch out for pre-seasoned versions, sometimes very salty: start from plain and season yourself to keep control over sodium.
What to pair it with
Edamame as a snack or in a bowl with grain and vegetables.
Key takeaways
- 11 g protein per 100 g: the highest-protein legume.
- More complete protein (soy): great for vegetarians/vegans.
- A snack to nibble or in bowls/salads.
- Soy: no demonstrated adverse effect at normal amounts.
Frequently asked questions
Are edamame good for muscle building?
Yes: they are among the highest-protein legumes, with a more complete amino-acid profile (soy). Excellent as a snack or side, especially on a vegetarian diet.
Is soy bad for men?
No: at normal dietary amounts, soy has no demonstrated effect on testosterone or muscle mass. It is a quality plant protein.
Edamame or chickpeas/lentils?
Edamame are higher in protein with a more complete amino-acid profile (soy); chickpeas and lentils bring more carbs and cost less. Vary them by meal — edamame shine most as a protein snack.
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