You might not think of this ingredient as an omega-3 powerhouse, but it’s an easy, affordable way to boost heart-healthy fats in everyday meals.
Reviewed by Dietitian Alyssa Pike, RDN
Key Points
- Edamame offers omega-3s, protein, fiber and key vitamins and minerals.
- A half cup of edamame provides 280 mg of ALA omega-3s, supporting heart, brain and overall health.
- Edamame can be enjoyed in dips and salads or roasted or steamed for an easy, nutritious snack.
Getting a nourishing dinner on the table while juggling a never-ending to-do list isn’t always realistic. Between work, activities and everything in between, spending hours in the kitchen just isn’t happening. And the good news is, it doesn’t have to.
That’s where smart pantry and freezer staples come in. Take edamame, for example. This humble ingredient is a true nutrition powerhouse, delivering plant-based protein and fiber to help keep everyone satisfied, plus key nutrients we need in the diet, like omega-3 fatty acids. Here’s why edamame deserves a regular spot in your dinner rotation and the impressive nutrition benefits you’ll get in every bite.
Contains The Omega-3 Fatty Acid ALA
Heart-healthy omega-3s, a type of polyunsaturated fats, have earned a name for themselves in the nutrition world for good reason. They not only have shown benefits in heart health, mood and cognitive health, but also aid in growth and development throughout the lifespan. While there are a variety of omega-3s, the three top players in the research are EPA (eicosapentaenoic acid), DHA, (docosahexaenoic acid) and ALA (alpha-linolenic acid).
EPA and DHA can be converted from ALA in the body, but EPA and DHA cannot be converted into ALA. Sylvia Klinger, DBA, MS, RDN, CPT notes, “This means ALA is essential and that you need to include it in your diet.” There are a variety of omega-3 rich foods, like edamame, walnuts and plant-based oils (including canola and soybean) that Klinger recommends including in a balanced eating plan to meet ALA intakes. Which, by the way, are around 1100 to 1600 milligrams/day depending on age, gender, and lifestage.
A ½-cup serving of edamame contains 280 milligrams of ALA, which is about 25% of the daily needs for adult females and 17.5% for adult males. Enjoying a serving (or two) of this omega-3 powerhouse is an easy way to help meet daily needs without taking a supplement. Klinger notes that while your body can convert EPA and DHA from ALA, the conversation is slow and not super efficient. Thus, the best way to cover all your omega-3 bases is to eat a variety-filled diet, including seafood sources, like salmon, twice a week to provide EPA and DHA. Not a seafood fan? Then keep reading for other ways to meet your needs.
It’s a Good Source of Protein and Fiber
Another benefit of enlisting the help of edamame for your omega-3 ALA needs is that this A-lister food also packs protein and fiber. Plant-based dietitian, Natalie Rizzo, MS, RDN, shares, “Edamame is a staple in my rotation because it’s an easy source of protein and fiber, helping me meet my needs without spending hours in the kitchen.”
In fact, that same ½-cup serving provides 9 grams of plant-based protein and 4 grams of dietary fiber. Protein helps support satiety, cell health, and repairs muscles after a tough workout. Plus, research supports including 25 grams of soy protein daily to support heart health too.
Fiber is an unsung hero but really deserves more praise. Fiber helps not only keep you fuller for longer, but also supports weight management, gut health and cardiovascular health., Unfortunately though, most people aren’t eating enough fiber in their diet. That’s where edamame comes in handy. Tossing a full cup of edamame onto your salad or grain bowl delivers big too in this nutrient, setting you up to knock out nearly 21 to 32% of your daily fiber needs.,,
It Offers Important Vitamins and Minerals
Edmame’s omega-3, protein, and fiber content may drive you to stock up on this kitchen staple, Rizzo notes not to overlook the other micronutrients this plant-protein contains. For example, a ½- cup of edamame also offers 1.75 milligrams of iron, 49 milligrams of calcium, 338 milligrams of potassium, 241 micrograms of folate, and 20.5 micrograms of vitamin K. For those following a predominately plant-based diet, Rizzo shares, “A serving (or two) of edamame is a great way to fill in nutrient gaps, helping supply your body with important vitamins and minerals it needs.”
It’s Versatile
While this may not be a health benefit per say, the versatility and convenience of edamame makes it a staple you shouldn’t leave the store without. Not only can you buy edamame in a variety of forms (frozen, fresh, canned, and dried), but you can easily pair it with pantry staples to make a complete meal in minutes.
Ways to Eat Edamame
Try these simple ways to bring more edamame into your routine.
- Blend it into a creamy dip. Edamame can be used to make a higher protein alternative to traditional hummus. Blend shelled edamame with garlic, lemon juice, olive oil and tahini for a vibrant green spread that pairs perfectly with whole-grain crackers or crunchy vegetables.
- Toss it into bowls and salads. Looking to boost the staying power of your lunch? Add a handful of shelled edamame to quinoa bowls, chopped salads or pasta salads for extra plant protein and fiber.
- Steam and season. Sprinkle steamed edamame with flaky sea salt, chili flakes, garlic powder or a squeeze of lime for a flavorful bite that’s ready in minutes.
- Roast it for a crispy twist. Toss edamame with a little olive oil and your favorite seasonings like sea salt, smoked paprika or garlic powder and roast until lightly browned and crisp.
- Mash and spread on toast. For a fresh take on avocado toast, mash cooked edamame with lemon juice, olive oil and a pinch of salt. Spread it over whole-grain toast and top with sliced radishes, cucumbers or a soft-boiled egg for a balanced, satisfying bite.
Our Expert Take
Omega-3s play an important role in supporting overall health, but getting enough doesn’t have to mean complicated recipes or extra time in the kitchen. Simple staples can go a long way. Edamame, for example, delivers plant-based ALA omega-3s along with protein, fiber, vitamins and minerals all in one convenient package.
Plus, edamame is also incredibly versatile. Whether you buy it frozen, canned, dried or fresh, edamame can easily be added to salads, grain bowls, stir-fries or enjoyed on its own as a snack. With smart staples on hand, eating well becomes a whole lot simpler and a lot more delicious, too.
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