Tuesday, August 11, 2009

Ode To Edamame

I'm greatly surprised at the enthusiasm both my boys have towards edamames. They are more than content to eat them as a snack or as a vegetable side dish. I simply open one side of the pod to make it less challenging to open for my little one years old's fingers. It's easy to find in the Trader Joe's frozen food section. Thaw in the fridge or microwave and serve. According to an article in MedicineNet.com titled, The Secret of Edamame, I was happy to read that the nutritional value is very encouraging and also a favored snack by celebs.

Here's what you'll find in a half-cup serving of shelled edamame (or 1 1/8 cup edamame in the pods):

  • 120 calories
  • 9 grams fiber
  • 2.5 grams fat
  • 1.5 grams polyunsaturated fat (0.3 grams plant omega-3 fatty acids)
  • 0.5 gram monounsaturated fat
  • 11 grams protein
  • 13 grams carbohydrate
  • 15 mg sodium
  • 10% of the Daily Value for vitamin C
  • 10% Daily Value for iron
  • 8% Daily Value for vitamin A
  • 4% Daily Value for calcium

As you can see, that little serving of edamame gives you a bunch of fiber: 9 grams, about the same amount you'll find in 4 slices of whole-wheat bread or 4 cups of steamed zucchini. It has almost as much protein as it does carbohydrate. It contains around 10% of the Daily Value for two key antioxidants; vitamins C and A. And for a plant food, it's quite high in iron; it has about as much as a 4-ounce roasted chicken breast.