# Glycine max (Edamame)

**Canonical URL:** https://ingredients.hermeticasuperfoods.com/ingredients/glycine-max
**Data Source:** Hermetica Superfoods Ingredient Encyclopedia
**Updated:** 2026-03-24
**Evidence Score:** 2 / 10
**Category:** Legume
**Also Known As:** Glycine max, immature soybeans, green soybeans, mukimame, beer beans, vegetable soybeans, maodou, young soybeans

## Overview

Edamame (Glycine max) is an immature soybean rich in isoflavones such as genistein and daidzein, along with complete protein, dietary fiber, and polyunsaturated fatty acids. These bioactive compounds interact with estrogen receptors and [antioxidant](/ingredients/condition/antioxidant) pathways, contributing to their studied cardiometabolic and hormonal modulating effects.

## Health Benefits

• Rich in proteins, oils, fibers, sugars, and free alanine with content varying by genotype and location (no clinical evidence available)
• Contains neutral detergent fiber (NDF) and starch (no clinical evidence available)
• May possess in vitro [antioxidant](/ingredients/condition/antioxidant) potential via ethanolic extracts (preliminary evidence only)
• Source of free sugars including sucrose, fructose, glucose, raffinose, and stachyose (no clinical evidence available)
• No clinical trials or human studies available to support specific health benefits

## Mechanism of Action

Genistein and daidzein, the primary isoflavones in Glycine max, act as phytoestrogens by binding to estrogen receptor beta (ERβ) with higher affinity than ERα, modulating gene transcription involved in cell proliferation and [inflammation](/ingredients/condition/inflammation). Genistein also inhibits tyrosine kinase activity and topoisomerase II, influencing cell signaling cascades related to oxidative stress. Ethanolic extracts of edamame demonstrate in vitro free radical scavenging activity, potentially via phenolic compounds that donate hydrogen atoms to neutralize [reactive oxygen species](/ingredients/condition/antioxidant).

## Clinical Summary

Most available evidence on Glycine max edamame specifically is preliminary, relying on in vitro [antioxidant](/ingredients/condition/antioxidant) assays and compositional analyses rather than robust clinical trials in humans. Broader soy isoflavone research — largely from randomized controlled trials involving 50–200 participants — suggests modest reductions in [LDL cholesterol](/ingredients/condition/heart-health) (approximately 3–5%) and improvements in [bone mineral density](/ingredients/condition/bone-health) in postmenopausal women, though edamame-specific dosing data remain limited. Neutral detergent fiber and starch content in edamame have been characterized by genotype and growing location, but their isolated clinical effects have not been independently studied. The overall evidence base for edamame as a distinct therapeutic ingredient is weak; most benefits are extrapolated from broader soy research.

## Nutritional Profile

Edamame (immature Glycine max) provides approximately 11-13g protein per 100g fresh weight (complete protein containing all essential amino acids, with lysine ~0.6g/100g and leucine ~0.8g/100g); total fat ~5-6g/100g including polyunsaturated fatty acids (linoleic acid ~50-55% of fatty acid profile, alpha-linolenic acid ~8-10%); total carbohydrates ~8-10g/100g with dietary fiber ~4-5g/100g (neutral detergent fiber fraction present); free sugars include sucrose (~1.5-2.5g/100g), glucose, fructose, raffinose, and stachyose (the latter two are oligosaccharides associated with flatulence due to limited human alpha-galactosidase activity). Starch content is moderate (~1-3g/100g) varying significantly by genotype and harvest location. Micronutrients: folate (~111mcg/100g, ~28% DV), vitamin K1 (~26mcg/100g), vitamin C (~6mg/100g), manganese (~1mg/100g, ~43% DV), phosphorus (~169mg/100g), magnesium (~64mg/100g), iron (~2.3mg/100g, non-heme, bioavailability ~5-10% due to phytate content), potassium (~436mg/100g), and calcium (~63mg/100g). Bioactive compounds: isoflavones (genistein ~18-24mg/100g fresh weight, daidzein ~7-10mg/100g) with bioavailability influenced by [gut microbiome](/ingredients/condition/gut-health) composition; phytic acid (~1-2g/100g dry weight) reduces mineral bioavailability; ethanolic extracts demonstrate in vitro [antioxidant activity](/ingredients/condition/antioxidant) attributed to phenolic compounds and isoflavones. Protein digestibility is estimated at 75-85% in whole cooked form; cooking increases isoflavone bioavailability relative to raw consumption.

## Dosage & Preparation

No clinically studied dosage ranges are available for any form of edamame (extract, powder, or standardized) as no human trials have been documented. Analytical methods describe laboratory preparation using 0.15g dry powder for extraction analysis only, not therapeutic dosing. Consult a healthcare provider before starting any new supplement.

## Safety & Drug Interactions

Edamame is generally recognized as safe for most adults when consumed as food, but individuals with soy allergies may experience reactions ranging from mild urticaria to anaphylaxis. Due to its phytoestrogenic isoflavone content, edamame may interact with tamoxifen and other hormone-sensitive therapies, potentially altering their efficacy, and its safety in hormone-receptor-positive breast cancer patients remains debated. High intake may affect [thyroid](/ingredients/condition/hormonal) hormone synthesis by inhibiting thyroid peroxidase, particularly in individuals with iodine deficiency. Pregnant women are generally advised to consume edamame only in typical dietary amounts, as high-dose isoflavone supplementation has not been established as safe during pregnancy.

## Scientific Research

No human clinical trials, randomized controlled trials (RCTs), or meta-analyses on edamame for biomedical applications were found in the available research. The existing studies focus solely on chemical composition, growth characteristics, or in vitro [antioxidant](/ingredients/condition/antioxidant) potential without any clinical data or PubMed PMIDs available.

## Historical & Cultural Context

No information on historical or traditional medicinal uses of edamame in any medical systems was found in the available research. The sources focus exclusively on modern analytical chemistry and agricultural aspects.

## Synergistic Combinations

No synergistic ingredients identified due to lack of clinical research

## Frequently Asked Questions

### How much protein does edamame contain per serving?

A 100-gram serving of cooked edamame provides approximately 11–12 grams of complete protein, meaning it contains all nine essential amino acids. This makes it one of the few plant-based foods offering a protein quality comparable to animal sources, with a PDCAAS (Protein Digestibility Corrected Amino Acid Score) near 1.0.

### Does edamame affect estrogen levels in the body?

Edamame contains isoflavones — primarily genistein and daidzein — that bind to estrogen receptors (especially ERβ) and exert weak estrogenic or anti-estrogenic effects depending on the hormonal environment. In postmenopausal women with low endogenous estrogen, these compounds may exert mild estrogenic activity, while in premenopausal women they may competitively inhibit stronger endogenous estrogen. Current evidence does not support significant hormonal disruption from normal dietary consumption.

### Is edamame good for heart health?

Research on soy isoflavones broadly suggests modest reductions in LDL cholesterol of around 3–5% in clinical trials, which may partially apply to edamame as a whole-food soy source. Edamame also provides omega-3 fatty acid alpha-linolenic acid (ALA) and soluble fiber, both of which are independently associated with cardiovascular benefit. However, edamame-specific cardiovascular clinical trials are lacking, and current benefits are largely extrapolated from soy protein and isoflavone studies.

### Can people with thyroid conditions eat edamame?

Edamame contains goitrogens, including isoflavones like genistein that can inhibit thyroid peroxidase, the enzyme responsible for thyroid hormone synthesis. This concern is most relevant for individuals with existing hypothyroidism or iodine deficiency, where regular high intake may worsen thyroid function. Individuals on levothyroxine should consult a healthcare provider, as soy foods may reduce drug absorption if consumed simultaneously.

### What antioxidants are found in edamame?

Edamame's ethanolic extracts demonstrate in vitro antioxidant activity attributed to phenolic compounds including isoflavones (genistein, daidzein), vitamin C, and carotenoids such as lutein and zeaxanthin. These compounds scavenge reactive oxygen species (ROS) by donating hydrogen atoms or electrons to neutralize free radicals. While in vitro data are promising, clinical evidence confirming these antioxidant effects translate meaningfully to human health outcomes is still preliminary.

### Is edamame safe to eat during pregnancy and breastfeeding?

Edamame is generally recognized as safe for pregnant and breastfeeding women as a whole food source of protein, fiber, and nutrients. However, pregnant individuals should consume edamame as part of a balanced diet and consult their healthcare provider if they have concerns about soy intake. The phytoestrogens in edamame are unlikely to cause harm at typical dietary levels, though individual medical circumstances should always be considered.

### Can edamame cause digestive issues, and why?

Edamame contains oligosaccharides (including raffinose) and neutral detergent fiber that may cause bloating, gas, or digestive discomfort in some individuals, particularly if consumed in large quantities or by those with sensitive digestion. Cooking edamame thoroughly and introducing it gradually into your diet can help minimize these effects. Starting with smaller portions and increasing intake over time allows the digestive system to adapt.

### How does the protein quality in edamame compare to other plant-based protein sources?

Edamame provides a complete protein containing all nine essential amino acids, making it superior to many plant-based sources like beans or grains alone, though not quite equivalent to animal proteins in amino acid ratio. It is particularly rich in free alanine and other amino acids that support muscle function and recovery. Combining edamame with grains creates a complementary protein profile that rivals the amino acid completeness of animal sources.

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*Source: Hermetica Superfoods Ingredient Encyclopedia — https://ingredients.hermeticasuperfoods.com*
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