If you're looking for a low-calorie and nutritious snack, edamame may be just what you need. At just 2/3 cup (85g), a serving of edamame contains only 120 calories, making it an excellent choice for weight loss and healthy snacking.

But edamame isn't just low in calories. It's also high in protein and fiber, with 11 grams of protein and 5 grams of fiber per serving. Additionally, edamame contains essential nutrients like iron, calcium, and vitamin C.

In this article, we'll explore the benefits of edamame in more detail, including how it can contribute to heart health and reduce inflammation. We'll also discuss some tasty ways to enjoy edamame, whether on its own as a snack or in salads and stir-fries.

Low-Calorie and Nutritious

As we mentioned in the introduction, edamame is a low-calorie and nutritious snack option. With just 120 calories per serving, it's an excellent choice for those watching their weight. But beyond its calorie count, edamame is also packed with nutrients, including protein, fiber, iron, calcium, and vitamin C. In fact, the protein content of edamame is particularly noteworthy. Protein is essential for building and repairing tissues in the body, and a serving of edamame provides 11 grams of high-quality plant-based protein. This makes it an excellent snack option for vegans and vegetarians, who may have trouble getting enough protein from other plant-based sources.

High in Protein and Fiber

While we touched on the protein and fiber content of edamame in the introduction, it deserves a closer look. As we mentioned, a serving of edamame provides 11 grams of protein and 5 grams of fiber. This combination of macronutrients can help you feel full and satisfied for longer periods of time, making it a great snack option for weight loss or weight maintenance. Fiber is particularly important for digestive health. It can help regulate bowel movements, prevent constipation, and promote the growth of healthy gut bacteria. It may even help lower cholesterol levels, as fiber can bind to cholesterol in the digestive tract and prevent it from being absorbed by the body.

Contains Essential Nutrients

In addition to protein and fiber, edamame contains a variety of essential nutrients. One serving provides about 10% of your daily calcium needs, which is important for bone health. It also provides 15% of your daily iron needs, a mineral that's essential for transporting oxygen throughout the body. Edamame is also a good source of vitamin C, an antioxidant that can help protect your cells from damage. Vitamin C is also important for immune health, wound healing, and the absorption of iron from plant-based sources.

An Excellent Vegan and Vegetarian Snack

As we mentioned earlier, edamame is an excellent snack option for vegans and vegetarians who may have trouble getting enough protein from other plant-based sources. It's also a good source of iron and calcium, two minerals that can be more difficult to obtain on a plant-based diet. Edamame is also versatile and can be used in a variety of vegan and vegetarian recipes, from stir-fries to salads. And because it's already cooked and ready to eat, it's a convenient snack option for busy days when you don't have time to prepare a meal.

Helps with Weight Loss

Edamame's low calorie and high protein and fiber content make it an excellent snack option for those trying to lose weight. Protein and fiber are both important for satiety, meaning they can help you feel full and satisfied for longer periods of time. This can prevent overeating and snacking on less healthy options. Additionally, edamame is a nutrient-dense food, meaning it provides a lot of nutrients for relatively few calories. This makes it a great replacement for higher calorie snacks like chips and candy.

Contributes to Heart Health

Edamame's protein and fiber content can also contribute to heart health. Research has shown that diets high in these nutrients may help lower blood pressure, reduce LDL (or 'bad') cholesterol, and lower the risk of heart disease. Additionally, the isoflavones found in soy products like edamame have been shown to have cardioprotective effects, meaning they may help protect against heart disease.

Can Reduce Inflammation

Edamame contains a variety of anti-inflammatory compounds, including isoflavones and omega-3 fatty acids. These nutrients may help reduce inflammation in the body, which can contribute to a variety of chronic health conditions like arthritis, diabetes, and heart disease. Additionally, the fiber found in edamame can also help promote the growth of beneficial gut bacteria, which may have anti-inflammatory effects as well.

Enjoyed as a Snack or in Salads and Stir-Fries

One of the best things about edamame is how versatile it is. It can be enjoyed on its own as a snack, whether fresh or frozen. You can also find roasted or seasoned edamame for a flavor boost. Edamame is also a great addition to salads and stir-fries. Its mild flavor and slightly crunchy texture make it a perfect complement to a variety of dishes.

Easy to Prepare and Convenient

Aside from its many health benefits, edamame is also incredibly easy to prepare. Frozen edamame can be steamed or microwaved in just a few minutes, and fresh edamame can be boiled in salted water until tender. Additionally, edamame can be found at most grocery stores, either fresh or frozen. And because it comes in individual serving sizes, it's a convenient snack option for on-the-go or at the office.

Perfect On-the-Go Snack

Finally, we can't forget to mention how perfect edamame is as an on-the-go snack. With its individual serving sizes and easy preparation, it's a great option for when you need a healthy snack on the run. Keep a pack of frozen edamame in your freezer or grab a pre-portioned snack pack from your local grocery store.