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