Calories in 1/3 cup (71 g) Shelled Edamame?

1/3 cup (71 g) Shelled Edamame is 80 calories.

Edamame, also known as soybeans, are a popular snack food that have been enjoyed for centuries in Asia. With just 80 calories in a 1/3 cup serving (71 g), edamame is a nutrient-dense food that is packed with health benefits.

Edamame is an excellent source of plant-based protein, fiber, and essential nutrients like folate, iron, and vitamin K. It also contains antioxidants like flavonoids and carotenoids, which can help reduce inflammation and protect against chronic diseases like cancer and heart disease.

In this article, we'll explore some practical tips and strategies for incorporating edamame into your diet and reaping its many health benefits.

1/3 cup (71 g) Shelled Edamame

The Nutritional Benefits of Edamame

Edamame is a rich source of plant-based protein, with about 8 grams of protein per 1/3 cup serving. This makes it an excellent snack or addition to meals for vegetarians and vegans, who may struggle to get enough protein in their diets. In addition to protein, edamame is also high in fiber, which can help keep you feeling full and satisfied for longer periods of time. It also contains a variety of essential vitamins and minerals, including folate, iron, and vitamin K. The antioxidants in edamame, such as flavonoids and carotenoids, have been shown to have anti-inflammatory effects and protect against chronic diseases like cancer and heart disease.

How to Incorporate Edamame into Your Diet

One of the easiest ways to enjoy edamame is simply to steam it and sprinkle it with salt. You can also add it to salads or stir-fry dishes for a healthy and flavorful boost of protein and fiber. Another great way to enjoy edamame is by making dips or spreads, such as hummus or edamame pesto. You can also use edamame as a protein-rich replacement for other ingredients in recipes, such as tofu or chickpeas. With its mild flavor and versatile texture, edamame can be a delicious and nutritious addition to just about any meal or snack.

Edamame as a Source of Protein

Edamame is a unique source of protein, as it contains all nine essential amino acids that your body needs to function properly. For vegetarians and vegans, who may struggle to get enough protein in their diets, edamame can be an excellent source of this essential nutrient. It is also a great option for people who are trying to cut back on meat or have dietary restrictions due to allergies or other health concerns. In addition to protein, edamame is also low in fat and calories, making it a healthy and satisfying snack or addition to meals.

Edamame and Weight Loss

Edamame is low in calories and high in fiber and protein, which can help keep you feeling full and satisfied for longer periods of time. This can make it easier to resist unhealthy snacks or overeating during meals. In addition, edamame is a nutrient-dense food that can help provide your body with the essential vitamins and minerals it needs to function properly. When combined with regular exercise and a healthy diet, edamame can be a great tool for achieving and maintaining a healthy weight. However, it's important to remember that edamame alone is not a magic weight loss solution, and should be enjoyed as part of a balanced and nutritious diet.

Low Calorie Snacks with Edamame

One of the simplest and tastiest snacks you can make with edamame is to steam it and sprinkle it with your favorite seasonings, such as garlic powder, cumin, or chili flakes. You can also make a delicious edamame hummus by mixing steamed edamame with tahini, lemon juice, and spices in a food processor. This can be served with carrot sticks, celery, or whole-grain pita chips for an easy and satisfying snack. Another fun way to enjoy edamame is as part of a DIY snack mix. Simply roast some edamame in the oven with your favorite spices and mix it with other healthy snacks like roasted nuts, popcorn, or dried fruit for a delicious and nutritious on-the-go snack.

How to Cook Edamame

The easiest way to cook edamame is to steam it. Simply place the edamame pods in a steamer basket and steam for 4-5 minutes, or until they are tender and slightly sweet. Once the edamame is cooked, you can sprinkle it with salt, soy sauce, or other seasonings to enhance its flavor. You can also add edamame to stir fry dishes, soups, or salads for a tasty and nutritious boost of protein and fiber.

The History of Edamame

Edamame is believed to have been first cultivated in China around 2,000 years ago, before spreading to Japan and other parts of Asia. In Japan, edamame has been enjoyed as a traditional snack food for centuries, and is often served with green tea or beer. It is also a popular ingredient in many Japanese dishes, from sushi to soups. In recent years, edamame has become more widely available in the Western world, and is now enjoyed by health-conscious eaters all around the globe.

Edamame as a Plant-Based Protein

As a plant-based source of protein, edamame has several advantages over meat and other animal products. For example, it is naturally low in fat and calories, making it a healthy choice for people who are trying to watch their weight. In addition, edamame is high in fiber and other essential nutrients, which can help support healthy digestion, lower cholesterol levels, and reduce the risk of chronic diseases like heart disease and cancer. Whether you are a vegetarian, vegan, or just looking to reduce your meat intake, edamame can be an excellent option for adding more protein and other essential nutrients to your diet.

Edamame and Heart Health

Edamame is a rich source of heart-healthy nutrients like fiber, folate, and potassium, which can help lower blood pressure and improve overall cardiovascular health. In addition, the antioxidants in edamame, such as flavonoids and carotenoids, have been shown to have anti-inflammatory effects that can reduce the risk of heart disease and other chronic conditions. By incorporating edamame into your diet and lifestyle, you can help support your heart health and reduce your risk of heart disease and other related conditions.

The Taste and Textures of Edamame

Edamame has a mild and slightly sweet flavor, with a slightly crunchy texture that can be enjoyed both raw and cooked. When steamed or boiled, the shells become slightly softer and can be easily opened to reveal the bright green beans inside. These beans have a soft and tender texture, with a slightly nutty flavor that pairs well with a variety of spices and seasonings. Overall, edamame is a versatile and nutritious ingredient that can be enjoyed in many different ways, from salads and stir-fry dishes to dips and spreads.

Edamame is a delicious and healthy snack that is packed with protein, fiber, and essential nutrients. It is a great option for vegetarians, vegans, and anyone looking to add more plant-based foods to their diet. With its many health benefits and versatile flavor profile, edamame is a true superfood that everyone can enjoy.

5 Frequently Asked Questions About Shelled Edamame

1. What is shelled edamame?

Shelled edamame refers to the boiled immature soybeans that have been removed from their pods. They are a popular snack food in many parts of the world, and are often served as appetizers in Japanese cuisine.

2. How many calories are in a 1/3 cup of shelled edamame?

One-third cup of shelled edamame contains approximately 80 calories, making it a relatively low-calorie snack that is also high in protein and fiber.

3. What are the health benefits of shelled edamame?

Shelled edamame boasts a number of health benefits, including being a good source of plant-based protein, fiber, and essential vitamins and minerals such as iron and vitamin C. Additionally, it contains antioxidants that help protect against cellular damage caused by free radicals.

4. How can shelled edamame be prepared and eaten?

Shelled edamame can be eaten on its own as a snack, or served as an appetizer with a sprinkling of salt. It can also be used as an ingredient in salads, stir-fries, and other dishes. To prepare shelled edamame, simply boil the beans in salted water for 3-5 minutes, then drain and serve.

5. Is shelled edamame safe for people with soy allergies?

Shelled edamame is made from soybeans, which can cause allergic reactions in some people. Anyone with a soy allergy should avoid shelled edamame and other soy products altogether, or speak to a medical professional to determine if it is safe to consume.

Nutritional Values of 1/3 cup (71 g) Shelled Edamame

UnitValue
Calories (kcal)80 kcal
Fat (g)3 g
Carbs (g)3 g
Protein (g)7 g

Calorie breakdown: 40% fat, 18% carbs, 42% protein

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