Edamame is the Japanese name for immature whole soybeans boiled and served in their pods. Edamame is served as an appetizer in sushi bars and izakaya-style restaurants. Soybeans have long been recognized as a nutrient-rich "power food"; but until recently, tofu and other processed forms of soy have been in the limelight. Edamame is superior in some ways to tofu, however, most notably in its fiber content.
Fiber
Edamame is a good source for dietary fiber. One cup of the prepared beans provides 8 g or 32 percent of your daily fiber needs. Fiber helps with regulating blood cholesterol levels, maintaining gastrointestinal and cardiovascular health and preventing and relieving constipation.
Protein
Edamame is rich in protein, with 1 cup providing 17 g or 34 percent of your daily requirements. What's more, edamame is the only vegetable that contains all nine essential amino acids to form a complete protein source, according to Fruits and Veggies Matter.
Vitamins
Edamame is a surprisingly rich source of folate, a B vitamin that helps prevent certain birth defects as well as a form of anemia in adults. One cup of edamame provides over 100 percent of your daily folate needs. Edamame is also a strong source of vitamin C, with 1 cup providing 16 percent of your daily needs. It also contains 21 percent of your daily thiamin needs and 14 percent of your daily riboflavin.
Minerals
One cup of edamame provides 20 percent of your daily iron needs, 25 percent of your daily magnesium needs and 19 percent of your recommended daily potassium. Edamame also contains 14 percent of your daily zinc and 10 percent of your daily calcium. In itself, edamame contains no sodium. However, the bean pods are traditionally boiled in salted water and then sprinkled with a great deal of salt, leaving the finished dish relatively high in sodium.
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