# Edamame (Glycine max)

**Canonical URL:** https://ingredients.hermeticasuperfoods.com/ingredients/edamame
**Data Source:** Hermetica Superfoods Ingredient Encyclopedia
**Updated:** 2026-04-04
**Evidence Score:** 2 / 10
**Category:** Legume
**Also Known As:** young soybeans, immature soybeans, green soybeans, vegetable soybeans, 枝豆 (Japanese), 毛豆 (Chinese), 풋콩 (Korean), mukimame (shelled edamame), sweet beans

## Overview

Edamame (Glycine max) is an immature soybean delivering up to 41.54% protein alongside isoflavones—primarily genistein and daidzein—that act as phytoestrogens modulating estrogen receptor activity. These bioactives collectively support muscle maintenance, [cardiovascular health](/ingredients/condition/heart-health), and [hormonal balance](/ingredients/condition/hormonal) through receptor-mediated and [antioxidant](/ingredients/condition/antioxidant) mechanisms.

## Health Benefits

• High protein content (up to 41.54%) may support muscle maintenance and growth (evidence quality: compositional data only)
• Rich dietary fiber (12.51%) potentially aids [digestive health](/ingredients/condition/gut-health) (evidence quality: compositional data only)
• Contains beneficial fatty acids including linoleic and linolenic acids (evidence quality: compositional data only)
• Provides carotenoids like lutein and chlorophylls that may support eye health (evidence quality: compositional data only)
• Complete amino acid profile including arginine, alanine, and aspartic acid (evidence quality: compositional data only)

## Mechanism of Action

Edamame's isoflavones—genistein and daidzein—bind preferentially to estrogen receptor beta (ERβ) with approximately 20–30-fold selectivity over ERα, modulating gene expression linked to cell proliferation and lipid [metabolism](/ingredients/condition/weight-management). Genistein also inhibits tyrosine kinase and topoisomerase II enzymes, contributing to its studied anti-proliferative effects. Meanwhile, the high linoleic acid (omega-6) and alpha-linolenic acid (omega-3) content influences eicosanoid synthesis pathways, reducing pro-inflammatory [prostaglandin](/ingredients/condition/inflammation) E2 production via competitive inhibition of cyclooxygenase substrates.

## Clinical Summary

Human intervention trials on soy isoflavones—typically 40–120 mg/day of genistein and daidzein—show modest [LDL cholesterol](/ingredients/condition/heart-health) reductions of 3–5% in hyperlipidemic adults, based on multiple randomized controlled trials with sample sizes ranging from 30 to 200 participants. Menopausal symptom studies using 54–150 mg/day isoflavones report a 20–45% reduction in hot flash frequency compared to placebo in RCTs, though effect sizes vary widely by individual equol-producer status. Evidence for [bone mineral density](/ingredients/condition/bone-health) improvement is mixed, with some 12-month RCTs showing modest increases in lumbar spine density while others show no significant effect. Overall, the evidence base is moderate for cardiovascular and menopausal outcomes but weak-to-moderate for muscle anabolism, which currently rests largely on compositional protein data rather than edamame-specific trials.

## Nutritional Profile

Edamame (immature soybean) is a nutrient-dense legume with the following approximate composition per 100g fresh weight: Protein: 11–13g (fresh pod basis) or up to 41.54% on dry weight basis, comprising all essential amino acids including lysine (6.4g/100g protein), leucine (7.8g/100g protein), and methionine (relatively lower at ~1.3g/100g protein); Carbohydrates: 8–10g including dietary fiber 4–5g (fresh) or 12.51% dry weight, with soluble fiber fractions supporting prebiotic activity; Fat: 5–6g total, predominantly unsaturated — linoleic acid (omega-6, ~50% of fatty acids), alpha-linolenic acid (omega-3, ~8–10% of fatty acids), and oleic acid (~20%); Calories: ~120 kcal/100g fresh. Micronutrients: Folate (B9): 303 µg/100g (DFE), one of the highest plant sources; Vitamin K1: ~26 µg/100g; Vitamin C: ~9–13 mg/100g; Thiamine (B1): ~0.27 mg/100g; Riboflavin (B2): ~0.14 mg/100g; Iron: 2.3–3.5 mg/100g (non-heme; bioavailability reduced by phytates, estimated 5–15% absorption without enhancement); Calcium: 63–76 mg/100g (partially inhibited by phytates and oxalates); Magnesium: ~64 mg/100g; Potassium: ~436 mg/100g; Zinc: ~1.4 mg/100g (bioavailability ~15–25% due to phytic acid). Bioactive compounds: Isoflavones (genistein ~35–60 mg/100g dry weight, daidzein ~25–45 mg/100g dry weight, glycitein ~5–10 mg/100g dry weight) — these phytoestrogens have variable bioavailability influenced by [gut microbiome](/ingredients/condition/gut-health) composition; Carotenoids: lutein (~550 µg/100g) and zeaxanthin, with absorption enhanced by co-consumption of dietary fat; Chlorophyll a and b (~10–20 mg/100g fresh weight); Saponins and phytosterols present at modest levels. Bioavailability notes: Cooking (boiling/steaming) reduces phytic acid by ~10–20%, modestly improving mineral absorption; protein digestibility is high (~85–90% for cooked edamame); isoflavone bioavailability varies substantially by individual gut microbiota capable of converting daidzein to equol.

## Dosage & Preparation

No clinically studied dosage ranges are available as no human trials on edamame forms (extract, powder, standardized) are documented. Sources discuss whole edamame consumption but lack standardization or dosing data from studies. Consult a healthcare provider before starting any new supplement.

## Safety & Drug Interactions

Edamame is generally recognized as safe for most adults, though individuals with soy allergies—mediated by Gly m proteins—should avoid it entirely due to risk of anaphylaxis. Its isoflavones may interact with tamoxifen and other selective estrogen receptor modulators (SERMs) by competing at ERβ binding sites, potentially altering drug efficacy; patients on hormone-sensitive therapies should consult a physician before high intake. [Thyroid](/ingredients/condition/hormonal) medication absorption (levothyroxine) can be reduced when soy is consumed in close proximity, so a 4-hour separation is recommended. Edamame is considered low-risk during pregnancy at typical dietary amounts, but high-dose isoflavone supplementation during pregnancy lacks adequate human safety data and is generally discouraged.

## Scientific Research

No human clinical trials, RCTs, or meta-analyses on edamame specifically were found in the research. Available data focus solely on agronomic traits, nutrient composition, and plant physiology rather than clinical outcomes in humans.

## Historical & Cultural Context

Edamame originated in East Asia as a specialty soybean consumed raw or cooked as a vegetable. Historical cultivation has been noted, though specific traditional medicine systems or therapeutic uses are not detailed in available sources.

## Synergistic Combinations

Other legumes, plant-based proteins, fiber supplements, carotenoid-rich vegetables, omega-3 sources

## Frequently Asked Questions

### How much protein is in edamame per serving?

A 100g serving of shelled edamame contains approximately 11–12g of complete protein, reflecting its dry-weight protein content of up to 41.54%. Edamame provides all nine essential amino acids, with particularly high leucine content (~0.93g per 100g), making it a meaningful plant-based protein source for muscle protein synthesis.

### Do edamame isoflavones affect estrogen levels in men?

Clinical evidence does not support significant feminizing hormonal effects in men consuming typical dietary amounts of soy isoflavones (under 100mg/day). A 2010 meta-analysis found no statistically significant changes in serum testosterone, estradiol, or LH in men consuming soy protein or isoflavone supplements across 15 placebo-controlled studies. Concerns about gynecomastia or testosterone suppression are largely based on isolated case reports involving extremely high intake levels.

### Is edamame good for cholesterol?

Consuming soy protein—the category to which edamame belongs—is associated with modest LDL cholesterol reductions of approximately 3–5% in hyperlipidemic individuals, as established in multiple RCTs and confirmed by an FDA-qualified health claim. The mechanism involves soy protein's upregulation of hepatic LDL receptors and the isoflavone genistein's inhibition of cholesterol esterification. However, effects are more pronounced in individuals with elevated baseline LDL and are considered additive rather than primary treatment.

### Can people with thyroid conditions eat edamame?

Edamame contains goitrogens—specifically isoflavones genistein and daidzein—that can inhibit thyroid peroxidase (TPO), the enzyme responsible for thyroid hormone synthesis, at high intake levels. For individuals with adequate iodine status and normal thyroid function, typical dietary servings of edamame pose minimal thyroid risk. However, those taking levothyroxine should avoid consuming edamame or other soy foods within 4 hours of their medication, as soy can reduce drug bioavailability by up to 37% according to pharmacokinetic studies.

### What is the difference between edamame and mature soybeans nutritionally?

Edamame is harvested at approximately 80% maturity and contains significantly more water (~73%) and vitamin C (~6.1mg per 100g) than dry mature soybeans, which are nearly water-free. Mature soybeans have higher total isoflavone concentrations (up to 3.0mg/g dry weight vs. ~0.5–1.0mg/g in edamame) and greater total fat, while edamame retains more folate (311µg per 100g) and a lower glycemic load due to its water content. Both forms provide complete protein, but edamame's nutritional profile more closely resembles a vegetable than a legume in culinary and glycemic terms.

### Can edamame help with blood sugar control and weight management?

Edamame's high protein (41.54%) and fiber (12.51%) content work synergistically to promote satiety and may help stabilize blood sugar levels by slowing glucose absorption. The combination of these macronutrients makes edamame a nutrient-dense food that supports balanced energy levels, though individual metabolic responses vary. Research on whole soy foods suggests these properties contribute to weight management, though evidence is strongest for dietary patterns rather than single-ingredient effects.

### Are there any anti-nutritional factors in edamame that reduce nutrient absorption?

Edamame contains trypsin inhibitors and phytates that can slightly reduce mineral bioavailability, particularly iron and zinc absorption, though cooking substantially reduces these compounds. The thermal processing typical in edamame preparation (boiling or steaming) inactivates most anti-nutritional factors, making the bioavailable nutrient content higher than raw soybeans. For individuals concerned about mineral absorption, consuming edamame with vitamin C-rich foods or spacing consumption from iron supplements may optimize nutrient uptake.

### Does edamame provide meaningful amounts of lutein and other eye-supporting compounds?

Edamame contains carotenoids including lutein and chlorophylls that support ocular health, though the concentration is lower than in dedicated lutein sources like kale or spinach. The presence of these compounds, combined with edamame's overall nutrient density, makes it a beneficial addition to an eye-health-conscious diet rather than a primary lutein source. The fat content in edamame also supports carotenoid absorption, enhancing bioavailability of these beneficial compounds.

---

*Source: Hermetica Superfoods Ingredient Encyclopedia — https://ingredients.hermeticasuperfoods.com*
*License: CC BY-NC-SA 4.0 — Attribution required. Commercial use: admin@hermeticasuperfoods.com*