We are constantly told to eat more protein for a healthy body. However, while this has led many to believe that they must consume more meat, nutritionists highlight plant-based alternatives that can deliver the same benefits. Edamame, a popular Japanese dish of young soybeans typically boiled or steamed in the pod and served salted or in stir-fries, is an unexpected protein powerhouse. One cup contains approximately 18 grams of protein and has the added advantage of being a 'complete protein,' meaning it provides all nine essential amino acids in sufficient amounts required by the body. These amino acids act as the building blocks of protein and must be obtained through diet because the body cannot produce them independently.
This amount equates to roughly half the daily protein needs for an average sedentary American woman and a third for an average sedentary man. Edamame is also rich in fiber, vital for digestion, and contains ample iron and calcium—essential for red blood cells, which transport oxygen, and for strong bones.
Allison Petersen, a physician associate at UW Health, told the Daily Mail: 'I recommend edamame to nearly all of my patients as a great source of plant-based protein. It's a complete protein, which means it contains all nine essential amino acids in sufficient quantities to support human tissue growth, repair and metabolic function. Edamame also has much more fiber and polyunsaturated fatty acids (omega-3s) compared to chicken. Because edamame is soy, it contains isoflavones, which have antioxidant and anti-inflammatory properties in our bodies.'
Protein is a vital nutrient for supporting tissue growth and repair and aiding weight loss by promoting satiety. Officials previously recommended about 0.36 grams of protein per pound of body weight. For the average sedentary woman weighing 170 pounds, that is 61 grams; for a 200-pound man, it is 72 grams. Health and Human Services Secretary Robert F. Kennedy Jr. doubled the protein recommendation in the latest dietary guidelines published in January.
A cup of edamame delivers 224 calories. The same 160-gram serving also contains eight grams of gut-friendly fiber (not found in chicken), 14 grams of carbohydrates for slow-release energy, and 12 grams of healthy fats. Additionally, it provides around 3 mg of iron and close to 100 mg of calcium, both crucial for energy and bone health. In comparison, chicken breast contains less than 1 mg of iron and 8 mg of calcium.
Studies have praised edamame for potentially lowering cholesterol and reducing the risk of breast cancer. A 2019 meta-analysis found that people who consumed an average of 25 grams of soy protein daily saw three to four percent reductions in cholesterol. Soybeans contain isoflavones, which resemble the sex hormone estrogen and may bind weakly to its receptors. While some studies have suggested that high estrogen levels could promote certain cancers, research on Asian populations in the late 2010s indicated that high soy intake might slightly reduce breast cancer risk. A 2019 study also linked high soybean consumption to a three percent reduced risk of breast cancer, possibly due to weight management benefits.
Nutritionists emphasize that a diverse diet is key to obtaining a full range of vitamins and minerals, and consuming protein from various sources enhances overall health.
