Edamame, those vibrant green soybeans, have exploded in popularity, gracing menus from upscale restaurants to casual eateries. But beyond their delicious taste and satisfying texture, lies a nutritional powerhouse brimming with benefits. Let's delve into the detailed nutritional information of shelled edamame and uncover why it deserves a prominent place in your diet.
Imagine this: you're at a bustling farmer's market, the air thick with the scent of ripe produce. Your eyes fall upon a vibrant pile of shelled edamame, glistening with freshness. You reach out, intrigued, and a handful later, you're hooked. But what exactly makes this humble legume so captivating, both in taste and nutritional profile? Let's find out.
What are the Macronutrients in Shelled Edamame?
Edamame boasts a fantastic balance of macronutrients, making it a satisfying and energy-boosting food. A one-cup serving (approximately 155g) of shelled edamame typically packs:
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Protein: Around 18 grams. This makes edamame a great source of plant-based protein, crucial for building and repairing tissues, and supporting various bodily functions. It's particularly beneficial for vegetarians and vegans seeking complete protein sources.
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Carbohydrates: Approximately 16 grams. These carbohydrates provide the body with energy. A significant portion of these carbs are complex carbohydrates, offering sustained energy release and preventing blood sugar spikes.
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Fat: Roughly 8 grams, largely unsaturated fats, which are beneficial for heart health. These healthy fats contribute to satiety, keeping you feeling fuller for longer.
What are the Micronutrients in Shelled Edamame?
Beyond the macronutrients, shelled edamame shines with its impressive array of micronutrients:
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Fiber: A significant contributor to digestive health, promoting regularity and preventing constipation. The fiber content in edamame also helps regulate blood sugar levels and cholesterol.
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Iron: Essential for red blood cell production and oxygen transport throughout the body. Edamame is a good source of non-heme iron, meaning it's found in plant-based foods and is slightly less easily absorbed than heme iron but still crucial for health.
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Vitamin K: Important for blood clotting and bone health.
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Folate: A B vitamin crucial for cell growth and development, particularly important during pregnancy.
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Vitamin C: A powerful antioxidant that supports the immune system and protects cells from damage.
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Magnesium: Essential for numerous bodily functions, including muscle and nerve function, blood sugar control, and blood pressure regulation.
How Many Calories are in Shelled Edamame?
A one-cup serving of shelled edamame typically contains around 188 calories. This calorie count makes it a relatively low-calorie snack or meal component, contributing to weight management goals without sacrificing nutritional value.
Is Edamame a Good Source of Protein?
Yes, absolutely! As mentioned earlier, edamame is an excellent source of plant-based protein. Its protein content makes it a valuable addition to vegetarian and vegan diets, providing the essential amino acids necessary for building and repairing tissues.
What are the Benefits of Eating Shelled Edamame?
The benefits extend far beyond its nutritional profile:
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Improved Heart Health: The healthy fats, fiber, and various micronutrients contribute to maintaining healthy cholesterol levels and blood pressure.
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Enhanced Digestion: The high fiber content promotes healthy digestion and prevents constipation.
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Boosted Energy Levels: The balanced macronutrients provide sustained energy release, avoiding the energy crashes associated with simple sugars.
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Stronger Immune System: The vitamins and minerals, particularly Vitamin C and antioxidants, bolster the immune system.
Conclusion: A Delicious and Nutritious Choice
From its vibrant green hue to its remarkable nutritional profile, shelled edamame offers a delicious and healthy addition to any diet. Its balanced macronutrients, impressive array of micronutrients, and various health benefits make it a worthy contender for a regular spot on your plate. So, next time you're looking for a nutritious and satisfying snack or meal component, reach for the edamame – your body will thank you for it!
