Is Dried Edamame Good for You? Benefits, Nutrition, and Risks

Dried edamame is essentially whole, mature soybeans that have been dehydrated. They can be a healthy snacking option as they contain high levels of protein, fiber, and various essential vitamins and minerals. Moreover, they are gluten-free and low in calories.

In this article, we will delve deeper into the nutritional benefits of dried edamame while also exploring potential risks and precautions people should consider before incorporating them into their diet. Additionally, we’ll give suggestions on how to use dried edamame in different meals or snacks.

What is Dried Edamame?

Edamame is a type of soybean that is harvested when the beans are still young and green. They can be eaten fresh or dried, and one of the most popular ways to enjoy edamame is as a snack. Here’s what you need to know about dried edamame:

Definition of Dried Edamame

Dried edamame, also known as soy nuts, are matured and then dehydrated soybeans. The process involves soaking the beans in water, boiling them until they reach maturity, draining them, and finally roasting them until they are dry.

How It Is Made

The process for making dried edamame begins with harvesting mature soybeans from the field. These beans have been allowed to fully ripen on the plant before being picked by hand or machine-harvested. After harvesting, the beans are cleaned to remove any dirt or debris and soaked in water for several hours to rehydrate them.

The next step in the process involves boiling the rehydrated beans until they reach maturity – this takes around 90 minutes. Once boiled, the beans are drained of excess water and roasted at high temperatures for several hours until they become dry and crispy.

Differences Between Fresh And Dried Edamame

  • Maturity: Fresh edamame is harvested earlier than dried edamame; while still young, green pods ripening on plants (usually 35 days after planting). Meanwhile edible purchased pod length varies from ≈5 cm up to over ≈10 cm depending on cultivar (food), time harvested – fresh/dry seed desired – soil fertility/care received-.
  • Taste and Texture: Fresh edamame has a softer, sweeter taste than its dried counterpart. The skin is lightly salted or left plain, the beans are soft and have a slight bite to them. On the other hand, dried edamame is harder with rough-textured skin like nuts; reminiscent in texture of roasted chickpeas/hummus chips without flavor concentrates after roasting (sometimes but not always have flavors added post-roasting).
  • Nutrition: There are significant differences between nutrition fresh vs dry as it is more concentrated caloric/nutrient wise; dried weight increases in concentration by a factor of 2-4 depending on variety – increasing fiber/ protein per serving/kg.

Nutritional Benefits of Dried Edamame

You might be wondering, “Is dried edamame good for you?” The answer is a resounding yes! Here are some nutritional benefits of dried edamame:

High Protein Content

Dried edamame is an excellent source of protein. In fact, one cup of dried edamame contains around 17 grams of protein. That’s roughly the same amount as a chicken breast!

Rich in Fiber and Micronutrients

Dried edamame is also high in fiber and micronutrients like manganese, folate, and vitamin K. One cup provides almost 20% of your recommended daily intake of fiber and 35% or more of your recommended daily intake for these micronutrients.

Low in Fat and Calories

If you’re watching your weight or trying to eat healthily, you’ll be pleased to know that dried edamame is low in fat and calories compared to other snacks. One cup only contains about 130 calories and three grams of fat, making it an ideal snack option.

Potential Health Benefits

Dried edamame might even have potential health benefits beyond its nutrient content. Some studies have shown that consuming soy products like edamame may help reduce the risk of certain types of cancer or improve heart health by lowering cholesterol levels.

  • In summary:
  • – Dried Edamames are packed with nutrients from proteins to micronutrients like vitamins such as folate, manganese & Vitamin K;
  • – They are low-fat foods with little calorie content which makes them perfect for snacking between meals;
  • – Consuming Soy products like Dried Edamames have potential health benefits such as lowering cholesterol levels and reducing the risk of certain types of cancer.

How to Incorporate Dried Edamame into Your Diet

Dried edamame is a great source of protein, fiber, and other essential nutrients. Here are some snack ideas, recipes, and tips for preparing and storing dried edamame.

Snack Ideas:

  • Mix a handful of dried edamame with your favorite nuts and seeds for an easy trail mix
  • Sprinkle some on top of your salad or use it as a crispy coating for baked proteins like chicken or tofu
  • Add it to a bowl of popcorn for an extra boost of flavor and nutrition

Recipes That Use Dried Edamame:

  • Edamame hummus – Blend cooked edamame with tahini, garlic, lemon juice, and olive oil in a food processor until smooth. Enjoy as a dip or spread.
  • Edamame stir-fry – Toss cooked edamame with your choice of vegetables and protein in a wok or large skillet. Season with soy sauce, ginger, garlic or any seasoning you prefer.
  • Furikake roasted chickpea & edamame soup (source recipe from Feasting at Home blog )

Tips for Preparing And Storing Dried Edamame:

  • To rehydrate the beans soak them overnight in water then boil them until soft. Incorporate cooked edememe beans into soups, stir fry, stews or just eat as a protein rich snack
  • Dried edamame is also available in roasted varieties that offer more flavor and crispness.
    • Storing:
  • Store dried edamame in an airtight container at room temperature for up to six months.
  • If storing cooked edamame, portion them into small containers with the cooling liquid and store it 3-5 days on the refrigerator or up to two months frozen.

    Incorporating dried edamame into your meals and snacks is easy and adds both fiber and protein to your diet. Experiment with different recipes and enjoy the many health benefits of this nutrient-packed superfood!

    Risks and Precautions

    Potential side effects of consuming dried edamame:

    Dried edamame is a popular snack due to its numerous health benefits. However, it’s important to understand that consuming too much of it may result in some potential side effects.

    • Excess fiber intake: Although fiber is good for your digestive system, consuming an excessive amount can result in bloating, gas or constipation.
    • Sodium content: Some brands of dried edamame contain high amounts of sodium which can lead to increased blood pressure levels.

    Allergy concerns:

    Edamame is classified as a soybean and individuals with soy allergy should avoid eating them as they might trigger an allergic reaction.

    How much dried edamame is safe to consume:

    The serving size for dried edamame depends on various factors including one’s age, gender and activity level. Typically, it’s advised that people consume about 1/4-1/2 cup of dried edamame per day to gain its nutritional benefits while also avoiding the possible negative effects outlined above.


    Overall, consuming dried edamame can be an excellent addition to a healthy lifestyle if consumed responsibly. By following proper portion sizes and being mindful of any potential allergies or side effects associated with soy consumption, individuals can include dried edamame into their diet without any issues.


    Can anyone eat dried edamame?

    While most people can consume dried edamame safely, those with soy allergies should avoid them.

    Can I cook with dried edamame?

    Yes! Dried edamame can add texture and nutrition to soups, salads or grain bowls.

    How many servings of dried edamame are recommended for daily intake?

    One serving size typically ranges from 1/4-1/3 cup per day as a snack at most according to dietary guidelines.

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