Plant-based foods › Edamame (soya beans)
Edamame on a plant-based diet
Edamame are young green soya beans, and they are one of the highest-protein plant snacks you can grab. They also bring iron, calcium and a little of the plant omega-3, ALA.
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As a whole soya food, edamame delivers complete protein plus iron and calcium in a form that is quick to prepare. A bowl makes a satisfying, high-protein snack or an easy addition to bowls, salads and stir-fries.
How to get the most from it
Boil or steam from frozen for a few minutes and season simply with salt. Toss the shelled beans through rice bowls and noodles for an effortless protein boost, and add a vitamin C-rich element for the iron.
Edamame (soya beans) nutrition
| Nutrient | Per 1 cup (155g) | % of RNI |
|---|---|---|
| Iron | 3.52mg | 40% |
| Omega-3 | 0.555g | n/a |
| Calcium | 97.7mg | 14% |
| Protein | 18.5g | 41% |
| Choline | 87.3mg | 22% |
Per-serving figures from the Plentish dataset (source: USDA FoodData Central). % of RNI uses the adult UK reference intake.
What it covers on your watch-list
Recipes with Edamame (soya beans)
- Sesame and nori rice bowl (Plus)
- Cashew and edamame stir-fry (Plus)
- Baked tofu katsu bowl (Plus)
Common questions
Is edamame high in protein?
Yes, it is one of the most protein-rich plant snacks, because it is a whole soya food. It also supplies iron and calcium.
Does edamame count as one soya portion?
Yes. Edamame, tofu, tempeh and soya milk are all soya foods; a variety across the week is a good way to get complete plant protein.