NutriDex

The Supplement Research Compendium
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edamame

A complete-protein legume that doubles as a vegetable — and a delivery vehicle for cholesterol-lowering soy isoflavones.

Strong evidence 🥦Vegetables

✚ Updated · How we grade evidence

Evidence tier
Strong
Research weight
Citations
8 verified / 8
Classification
Vegetables
❝
What the evidence says. Multiple high-quality RCTs / meta-analyses with consistent effects.

Nutrition per serving 1 cup cooked, shelled — frozen, prepared (155 g)

155gSERVING
  • Sugars 3.4 g2%
  • Fibre 8.1 g5%
  • Other carbs 2.3 g1%
  • Protein 18.4 g12%
  • Other 122.8 g79%
What's in one serving, by weight — average composition (USDA).
Vitamin C11%Fiber29%Potassium14%Folate100%+Vitamin A3%Vitamin K35%Vitamin B69%Manganese69%
One serving as % of the adult daily requirement (FDA Daily Values). The bold outer ring = 100% of a day's needs.
188 kcal18 g protein8.1 g fiber3.4 g sugar
NutrientPer serving% daily value
Vitamin C9.5 mg11%
Fiber8.1 g29%
Potassium676 mg14%
Folate482 µg121%
Vitamin A23 µg3%
Vitamin K41 µg35%
Vitamin B60.16 mg9%
Manganese1.6 mg69%
Copper0.53 mg59%
Vitamin E1.1 mg7%
Magnesium99 mg24%
Calcium98 mg8%

Composition data: USDA FoodData Central ↗

What is edamame?

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.
Active Compounds
GenisteinDaidzeinGlycitein (isoflavones)Soy proteinFolatePhytosterols

Safety & Cautions

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.
Soy isoflavones/protein may bind levothyroxine in the gut, reducing absorption. MedlinePlus — Levothyroxine

Key Studies

Meta-analysis of RCTs Lei 2024 ✓ PubMed
Meta-analysis of 24 RCTs (n=1,945): soy isoflavone supplementation significantly reduced systolic and diastolic blood pressure, with greater effect in prehypertensive/metabolic-syndrome subjects and interventions ≥6 months.
Network meta-analysis of RCTs Network MA 2025 ✓ Full text
Network meta-analysis of 61 RCTs (n=4,744): whole soy ranked best for lowering fasting glucose (SUCRA 91.0%) and insulin (SUCRA 95.4%); no soy product significantly altered HbA1c.
Meta-analysis of RCTs Blanco Mejia 2019 ✓ Full text
FDA-identified meta-analysis of 46 trials: soy protein reduced LDL-C by 4.76 mg/dL (95% CI −6.71 to −2.80; −3.2%) and total cholesterol by 6.41 mg/dL (95% CI −9.30 to −3.52; P<0.0001).
Prospective cohort + dose-response meta-analysis Zhao 2019 ✓ Full text
Prospective cohort of ~300,000 Chinese women plus dose-response meta-analysis found higher soy intake associated with neutral-to-lower breast-cancer risk, with clearest inverse association in Asian populations.
Meta-analysis of RCTs Fang 2016 ✓ Source
Meta-analysis of RCTs in menopausal women: soy isoflavones lowered fasting glucose (−0.22 mmol/L), insulin (−0.43 µIU/mL) and HOMA-IR (−0.52) versus placebo.
Meta-analysis of prospective cohorts Li 2018 ✓ PubMed
Meta-analysis of 16 prospective cohorts (11,169 cases; 648,913 participants): high vs low isoflavone-rich food intake associated with lower breast-cancer risk, especially in Asian populations.
Meta-analysis of RCTs Taku 2012 ✓ PubMed
Systematic review/meta-analysis of 19 RCTs: soy isoflavones (median 54 mg/d) cut hot-flash frequency by 20.6% and severity by 26.2% versus placebo, with larger effects in trials >12 weeks.
Meta-analysis of RCTs Taku 2007 ✓ PubMed
Meta-analysis of 11 RCTs: soy protein with isoflavones lowered serum LDL cholesterol by 0.18 mmol/L (~7 mg/dL, −4.98%) and total cholesterol significantly versus controls.
8 sources cited · 8 verified Search all studies on PubMed ↗

Common questions about edamame

What is edamame used for?

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 26 Jun 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 2026-06-26}
}

For medical claims, citing the underlying primary studies linked above is preferred. NutriDex is an educational reference, not medical advice.

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