What the evidence says. Multiple high-quality RCTs / meta-analyses with consistent effects.
Nutrition per serving 1 cup cooked, shelled — frozen, prepared (155 g)
Sugars3.4 g2%
Fibre8.1 g5%
Other carbs2.3 g1%
Protein18.4 g12%
Other122.8 g79%
What's in one serving, by weight — average composition (USDA).One serving as % of the adult daily requirement (FDA Daily Values). The bold outer ring = 100% of a day's needs.
Edamame is a vegetable used for complete plant protein (~18 g/cup). NutriDex grades the human evidence as Strong. Edamame (immature green soybeans) is one of the few plant foods supplying all nine essential amino acids, with ~18 g protein and 8 g fiber per cooked cup plus exceptional folate, manganese and magnesium. Its signature bioactives are the isoflavones genistein and daidzein: meta-analyses of randomized trials show whole soy/soy protein modestly lowers LDL and total cholesterol (~3%), reduces menopausal hot-flash frequency and severity, and slightly lowers blood pressure. Large prospective cohorts and dose-response meta-analyses link higher soy-food intake to neutral-to-lower breast-cancer risk, with the clearest protection in Asian populations.
Purported Benefits
✓Complete plant protein (~18 g/cup)
✓Lowers LDL & total cholesterol
✓Reduces menopausal hot flashes
✓Outstanding folate, manganese & magnesium
✓High fiber for satiety & glycemic control
Dosing & Compounds
Typical Dose
Standard serving: 1 cup cooked, shelled — frozen, prepared (155 g). Eat whole (with skin where edible); favour whole fruit over juice.
Soy is a major allergen. Isoflavones are phytoestrogens — generally safe and not shown to raise breast-cancer risk in cohorts, but patients with estrogen-sensitive conditions should discuss high-dose supplements with a clinician (whole-food intake is reassuring). Contains FODMAPs (GOS) that may cause gas/bloating in IBS. Moderate vitamin K (~41 µg/cup) warrants consistent intake for those on warfarin. May reduce levothyroxine absorption if taken together. Educational only — always check with your doctor or pharmacist before combining Edamame with any medicine.
Edamame drug interactions
Known or theoretical interactions between Edamame and common medications — educational, not exhaustive. Always check with your doctor or pharmacist before combining Edamame with any medicine.
•Monitor
Levothyroxine
Soy can modestly reduce levothyroxine absorption; separate intake and keep soy intake stable.
Edamame is most often taken for Complete plant protein (~18 g/cup), Lowers LDL & total cholesterol, Reduces menopausal hot flashes, Outstanding folate, manganese & magnesium. A complete-protein legume that doubles as a vegetable — and a delivery vehicle for cholesterol-lowering soy isoflavones.
Does Edamame work — what does the evidence say?
Strong evidence. Multiple high-quality RCTs / meta-analyses with consistent effects. Edamame (immature green soybeans) is one of the few plant foods supplying all nine essential amino acids, with ~18 g protein and 8 g fiber per cooked cup plus exceptional folate, manganese and magnesium. Its signature bioactives are the isoflavones genistein and daidzein: meta-analyses of randomized trials show whole soy/soy protein modestly lowers LDL and total cholesterol (~3%), reduces menopausal hot-flash frequency and severity, and slightly lowers blood pressure. Large prospective cohorts and dose-response meta-analyses link higher soy-food intake to neutral-to-lower breast-cancer risk, with the clearest protection in Asian populations.
What is the typical dose of Edamame?
Standard serving: 1 cup cooked, shelled — frozen, prepared (155 g). Eat whole (with skin where edible); favour whole fruit over juice.
Is Edamame safe? Any cautions or side effects?
Soy is a major allergen. Isoflavones are phytoestrogens — generally safe and not shown to raise breast-cancer risk in cohorts, but patients with estrogen-sensitive conditions should discuss high-dose supplements with a clinician (whole-food intake is reassuring). Contains FODMAPs (GOS) that may cause gas/bloating in IBS. Moderate vitamin K (~41 µg/cup) warrants consistent intake for those on warfarin. May reduce levothyroxine absorption if taken together.
How many studies support Edamame?
NutriDex cites 8 sources for Edamame, graded "Strong".
Does Edamame interact with any medications?
Yes — known or theoretical interactions include: Thyroid medication (levothyroxine) (monitor). This is educational and not exhaustive; always check with your doctor or pharmacist before combining Edamame with any medicine.
Cite this page
APA
Peh, D. (2026). Edamame: Benefits, Dosage, Side Effects & Evidence. NutriDex — The Supplement Research Compendium. Retrieved 16 Sept 2026, from https://nutridex.info/s/edamame
BibTeX
@misc{nutridex_edamame,
author = {Peh, Daryl},
title = {Edamame: Benefits, Dosage, Side Effects \& Evidence},
year = {2026},
howpublished = {NutriDex --- The Supplement Research Compendium},
url = {https://nutridex.info/s/edamame},
note = {Reviewed by Dr Daryl Peh, MBBS Singapore, MMed FM. Accessed 2026-09-16}
}
For medical claims, citing the underlying primary studies linked above is preferred. NutriDex is an educational reference, not medical advice.