Edamame is the whole young soybean pod. 11.9 g protein at just 121 kcal per 100 g. Unlike most pulses, soy matches dairy for muscle outcomes in a 43-RCT meta-analysis (Reid-McCann et al., Nutr Rev 2025). The pods slow eating pace, which adds satiety compared with equivalent-calorie snacks. Salted preparation adds sodium; plain or lightly salted is the cleanest option.
How should I track Edamame, shelled (cooked)?
Edamame, shelled is a good source of fiber. When tracking Edamame, shelled, the dry-vs-cooked distinction is critical. Legumes absorb roughly 2–3 times their weight in water during soaking and cooking, so 100 g dry becomes 250–300 g cooked. Always check which form the nutrition values refer to. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found plant protein matches dairy for muscle outcomes — so tracking precision matters just as much here. If you use canned legumes, drain and rinse to reduce sodium by about 40%. Weigh on a kitchen scale for the most reliable count.