Edamame
One of the safest green protein snacks in the world: fresh soybean pods with almost no net starch, a glycemic index of no more than 18, and complete plant protein that nourishes your muscles.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A magic snack between meals or in front of the TV; it curbs hunger and gives you something to nibble on without any added sugar or unhealthy fats.
Best preparation methods
Steam or boil the whole pods for just 5 minutes with a pinch of coarse sea salt, then pop the beans out of the pods with your teeth.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (100 g) |
|---|---|---|
| Calories | 121 kcal | 121 kcal |
| Protein | 11 g | 11 g |
| Carbohydrate | 10 g | 10 g |
| Available carbohydrate | 5 g | 5 g |
| Fat | 5 g | 5 g |
| Dietary fibre | 5 g | 5 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Legumes with a glycemic index (8), it ranks 2 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Edamame good for weight loss?
It can be a useful part of a weight-loss plan because it provides 9.1 g of protein per 100 kcal, and protein supports fullness. A 100 g portion gives 121 kcal.
How does Edamame affect blood sugar?
Its glycemic index is 18 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 100 g portion has a glycemic load of 0.9 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Edamame?
A typical 100 g portion of Edamame provides about 121 kcal, 11 g protein, 10 g carbohydrate, 5 g fat and 5 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.