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VOL. 2, ISSUE 3 (2026)
Edamame (Glycine max): Nutritional composition, consumption forms and contribution to recommended dietary allowances—A review
Authors
Dr. Zanwar S R
Abstract
Edamame, the immature
green seed of soybean (Glycine max), has emerged as an important
plant-based food because of its high-quality protein, dietary fiber,
unsaturated fatty acids, vitamins, minerals and bioactive phytochemicals.
Unlike mature soybean, which is predominantly processed into tofu, soy milk,
oil and protein ingredients, edamame is generally consumed as a vegetable,
snack or minimally processed whole food. This review summarizes the nutritional
composition of edamame, its major consumption forms, processing considerations
and contribution to recommended dietary allowances (RDA), with particular
reference to Indian dietary requirements. Based on USDA nutrient composition
data, 100 g of cooked green soybean provides approximately 141 kcal, 12.4 g
protein, 6.4 g fat, 11.0 g carbohydrate and 4.2 g dietary fiber. It also
supplies calcium, iron, magnesium, phosphorus, potassium, zinc, folate, vitamin
C and B-group vitamins. When compared with the ICMR–NIN 2020 recommendations,
100 g cooked edamame provides approximately 27% of the protein RDA, 17% of the
dietary-fiber recommendation, 16% of magnesium, 9% of iron, 7% of zinc, 15% of
calcium and 26% of vitamin C requirements for a sedentary adult Indian woman.
Edamame is consumed fresh, boiled, steamed, frozen, shelled, roasted and dried
and can be incorporated into salads, soups, bakery products, protein-rich
snacks, spreads and extruded foods. Processing influences nutrient and
phytochemical retention; in particular, boiling, freezing and freeze-drying can
alter isoflavone and carotenoid concentrations. The nutritional density and
versatility of edamame support its potential as a whole-food source of plant
protein and micronutrients and as a raw material for value-added food products.
Further research is required on cultivar-specific nutrient composition,
bioavailability, optimized processing, consumer acceptance and development of
edamame-based foods suited to Indian dietary patterns.
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Pages:29-33
How to cite this article:
Dr. Zanwar S R "Edamame (<i>Glycine max</i>): Nutritional composition, consumption forms and contribution to recommended dietary allowances—A review". World Journal of Research in All Subject, Vol 2, Issue 3, 2026, Pages 29-33
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