Edamame Is Not a Low-Fat Food, Nutritionist Shares Three Surprising Facts

Edamame is often treated as a light, low-fat snack, but nutritionist Lao Guo says that description misses some of its most notable nutritional features. The beans contain plant protein, unsaturated fatty acids, dietary fiber and phytochemicals, and their folate content can be particularly high.

Lao Guo wrote on the Facebook page “Lao Guo Nutrition and Science” that 100 grams of fresh edamame contains an average of about 462 micrograms of folate. That equals roughly 115% of the recommended daily amount for adults. The figure varies considerably among varieties, however, and heating can reduce the amount. Boiling may also cause some folate to leach into the water, so steaming or another method that uses less water can help preserve water-soluble nutrients.

Edamame also contains about 7.8 grams of fat per 100 grams. Most of it is unsaturated fat, including the plant-based omega-3 fatty acid alpha-linolenic acid. Lao Guo said this makes edamame nutritionally different from the common image of a low-fat food, while still giving it a combination of protein, fiber and plant compounds.

Vitamin C is usually sensitive to heat, but edamame retains more than expected during cooking. Research cited by the nutritionist found that boiling for seven minutes leaves more than 90% of its total vitamin C, while boiling for 10 minutes leaves about 85%.