Edamamae beans certainly pack a punch of vitamin K with just one cups worth providing roughly 52% of your RDI, as well as more than 100% for folate. What are they? They're immature soybeans that are usually boiled or steamed in their green shells and have a pretty unqiue nutritional profile, which is why we've included them in our 'in moderation' list, despite having a moderate carb content. Edamame beans are low in GI and include important nutrients like iron, folate, vitamin C and potassium.
A rich source of: iron, vitamin K, folate, vitamin C.
Beans, edamame, frozen, boiled in unsalted water
| Energy (kcal) | 142 |
| Energy (kJ) | 593 |
| Water (g) | 68.3 |
| Starch (g) | 3.9 |
| Total sugars (g) | 2.6 |
| Glucose (g) | 0 |
| Galactose (g) | 0 |
| Fructose (g) | 0.1 |
| Sucrose (g) | 1.3 |
| Maltose (g) | 1.2 |
| Lactose (g) | 0 |
| Protein (g) | 12.2 |
| Protein (g)/100kcal | 8.6 |
| Protein % of calories | 34.4 |
| Carbohydrate (g) | 6.5 |
| Carbohydrate (g)/100kcal | 4.6 |
| Carb % of calories | 18.3 |
| Fat (g) | 7.6 |
| Fat (g)/100kcal | 5.4 |
| Fat % of calories | 48.2 |
| Satd FA /100g fd (g) | 0.9 |
| Omega 3 /100g | 0.4 |
| Omega 6 /100g | 2.3 |
| Mono FA /100g food (g) | 2.4 |
| Poly FA /100g food (g) | 2.7 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 301 |
| Potassium (mg) | 188 |
| Calcium (mg) | 96 |
| Magnesium (mg) | 26 |
| Phosphorus (mg) | 95 |
| Iron (mg) | 4.1 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 0.8 |
| Chloride (mg) | N |
| Manganese (mg) | 0.3 |
| Selenium (µg) | N |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 3.6 |
| Thiamin (mg) | 0 |
| Riboflavin (mg) | N |
| Niacin (mg) | 0.6 |
| Tryptophan/60 (mg) | N |
| Niacin equivalent (mg) | N |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | N |
| Pantothenate (mg) | N |
| Biotin (µg) | N |
| Vitamin C (mg) | N |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | N |
| AOAC fibre (g) | 5.9 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 8 |
| Carotene (µg) | 269 |
| Retinol Equivalent (µg) | 53 |