M&S Edamame & Butterbean Crush: Calories, Nutrition and Health Benefits
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Perplexity M&S Edamame & Butterbean Crush is a creamy, zesty plant-based dip delivering 130 calories and 6 grams of protein per 80g serving, with a notable 5g of dietary fiber. Made with edamame soybeans, butterbeans, lemon, lime, spinach, coriander, and olive oil, it is naturally high in plant protein and fiber with heart-healthy unsaturated fat. At only 7g of carbohydrates per serving and a low glycemic index from its legume base, it works well for weight management, blood sugar control, and gut health goals.
Quick Nutrition Facts
Per 1 serving (approx. ½ pot)
| Nutrient | Amount |
|---|---|
| Calories | 130 kcal |
| Protein | 6g |
| Carbohydrates | 7g |
| Fiber | 5g |
| Sugars | 4g |
| Fat | 8g |
| Sodium | 180 mg |
Macronutrient Breakdown
NUTRITIONIST'S INSIGHT
This crush is a smart upgrade over most shop-bought dips. While hummus typically relies on chickpeas and tahini, the edamame-butterbean combination brings a broader amino acid profile — edamame (young soybeans) is one of the few plant foods that qualifies as a complete protein on its own, and the butterbean contribution adds additional fiber and a creamy body without excess starch. The 5g of fiber per 80g serving is exceptional for a dip format; most commercial hummus products deliver 1–2g per serving. The olive oil used in the crush keeps the fat profile dominated by monounsaturated fat, which is associated with reduced LDL cholesterol when it displaces saturated fat. At 130 calories per serving, this dip can serve as a protein bridge between meals rather than a dietary luxury. Those managing calorie intake should still practice portion awareness — olive oil density means a few extra spoonfuls can add up quickly.
Myth Busters
MYTH #1: Edamame and butterbeans are too high in carbs for low-carb diets
TRUTH: At only 7g net carbohydrates per 80g serving (7g carbs minus 5g fiber = 2g net carbs), this crush is extremely low in digestible carbohydrate. Both edamame and butterbeans contain a significant proportion of resistant starch and dietary fiber that are not metabolized like simple carbohydrates. The glycemic index of edamame is approximately 18 — one of the lowest among any whole food. Soy Foods Have Low Glycemic and Insulin Response Indices in Normal Weight Subjects – PMC; The Effects of Legume Consumption on Markers of Glycaemic Control in Individuals with and without Diabetes Mellitus – PMC
MYTH #2: Plant-based dips don't provide meaningful protein
TRUTH: Six grams of protein per 80g serving is competitive with many animal-based snacks at the same calorie level. Edamame is one of the only plant foods that delivers all nine essential amino acids in adequate proportions, making it a complete protein source. The combination with butterbeans further broadens the amino acid profile. While 6g is not a meal-level protein dose, it is substantial for a condiment or dip. Comparisons of Soybean and Wheat in the Focus on Nutritional Aspects and Acute Appetite Sensation – PMC; Legumes and Pulses – The Nutrition Source, Harvard T.H. Chan School of Public Health
MYTH #3: The fat in this dip makes it fattening
TRUTH: The 8g of fat per serving comes primarily from olive oil, which is a monounsaturated fat associated with cardiovascular benefit and satiety signaling. Dietary fat does not cause fat gain independent of total calorie intake. The combination of fat, fiber, and protein in this crush actually promotes fullness, which can reduce overall calorie intake throughout the day. Legumes and Pulses – The Nutrition Source, Harvard T.H. Chan School of Public Health; 11 M&S Healthier Food and Drink Picks New for Summer 2026 – Living360
MYTH #4: Buying a ready-made dip is always nutritionally inferior to making it at home
TRUTH: M&S has formulated this crush without artificial additives, excess sodium, or refined fillers. The ingredient list — edamame, butterbeans, lemon, lime, spinach, coriander, olive oil — mirrors what a nutritionist would recommend making at home. Sodium sits at approximately 180mg per serving, which is moderate and considerably lower than most commercial hummus products. Convenience and nutrition quality are not mutually exclusive here. 11 M&S Healthier Food and Drink Picks New for Summer 2026 – Living360; Edamame and Butterbean Salad (Lidl) – Open Food Facts Comparable Nutrition Reference
MYTH #5: Edamame and legume dips cause problematic bloating in everyone
TRUTH: While legumes do contain oligosaccharides that ferment in the gut, the bloating response is highly individual and typically diminishes with regular legume consumption as gut microbiota adapts. The fiber in this crush also feeds beneficial gut bacteria — a net positive for long-term gut health. Starting with smaller portions and increasing gradually helps most people tolerate legume-based foods well. Legumes and Pulses – The Nutrition Source, Harvard T.H. Chan School of Public Health; The Effects of Legume Consumption on Markers of Glycaemic Control in Individuals with and without Diabetes Mellitus – PMC
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 130 calories with 6g protein, 5g fiber, and only 2g net carbs creates meaningful satiety per calorie. The dip format naturally encourages slower eating paired with vegetables or flatbreads, further supporting appetite control. Legumes and Pulses – The Nutrition Source, Harvard T.H. Chan School of Public Health; 11 M&S Healthier Food and Drink Picks New for Summer 2026 – Living360 |
| Diabetes Management |  | Edamame has one of the lowest glycemic indexes of any food (GI ≈18). Butterbeans also elicit a blunted postprandial glucose response. At 7g total carbs and 5g fiber, net impact on blood glucose is minimal. Both legumes are supported by systematic review evidence for improving glycaemic markers. Soy Foods Have Low Glycemic and Insulin Response Indices in Normal Weight Subjects – PMC; The Effects of Legume Consumption on Markers of Glycaemic Control in Individuals with and without Diabetes Mellitus – PMC; Legume Intake and Glycemic Control in Individuals With or at Risk of Metabolic Syndrome – PubMed |
| Heart Health | | Olive oil delivers monounsaturated fat with established LDL-lowering effects. Soy protein has been associated with modest reductions in LDL cholesterol. Low sodium (≈180mg/serving) is heart-friendly. Dietary fiber from legumes supports healthy cholesterol levels. Legumes and Pulses – The Nutrition Source, Harvard T.H. Chan School of Public Health; Comparisons of Soybean and Wheat in the Focus on Nutritional Aspects and Acute Appetite Sensation – PMC |
| Gut Health | | Five grams of fiber per 80g serving is exceptional for a dip. The prebiotic fiber in butterbeans and edamame feeds beneficial Bifidobacterium and Lactobacillus species. Regular legume consumption is one of the strongest dietary predictors of gut microbiome diversity. Legumes and Pulses – The Nutrition Source, Harvard T.H. Chan School of Public Health; The Effects of Legume Consumption on Markers of Glycaemic Control in Individuals with and without Diabetes Mellitus – PMC |
| Plant-Based Eating | | 100% plant-derived ingredients. Edamame provides a complete protein source rarely found in plant foods. The olive oil, legumes, greens, and citrus profile aligns with Mediterranean plant-forward eating patterns that have the strongest body of evidence for long-term health. 11 M&S Healthier Food and Drink Picks New for Summer 2026 – Living360; Legumes and Pulses – The Nutrition Source, Harvard T.H. Chan School of Public Health; Comparisons of Soybean and Wheat in the Focus on Nutritional Aspects and Acute Appetite Sensation – PMC |
| Muscle Building |  | Six grams of protein per serving is useful for incremental protein contribution across the day but insufficient as a primary muscle-building protein source on its own. Works best as a snack protein top-up alongside higher-protein main meals. Athletes requiring 30–40g protein per meal should supplement with additional protein sources. Comparisons of Soybean and Wheat in the Focus on Nutritional Aspects and Acute Appetite Sensation – PMC; Legumes and Pulses – The Nutrition Source, Harvard T.H. Chan School of Public Health |
| Pregnancy Nutrition | | Edamame is a good source of folate (critical in early pregnancy for neural tube development) and plant-based iron. Butterbeans add potassium and additional folate. The low sodium profile is appropriate for pregnancy, where sodium management supports blood pressure. The complete protein from edamame soy is beneficial when animal protein intake is reduced. Legumes and Pulses – The Nutrition Source, Harvard T.H. Chan School of Public Health; Comparisons of Soybean and Wheat in the Focus on Nutritional Aspects and Acute Appetite Sensation – PMC |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to M&S Edamame & Butterbean Crush
Understanding how M&S Edamame & Butterbean Crush affects blood glucose can help with timing and meal pairing. Soy Foods Have Low Glycemic and Insulin Response Indices in Normal Weight Subjects – PMC; The Effects of Legume Consumption on Markers of Glycaemic Control in Individuals with and without Diabetes Mellitus – PMC
Typical Glucose Response Curve
**Not medical advice**
How to flatten the spike
- Keep the portion to the labelled serving and avoid eating straight from the bag or tray.
- Pair it with a protein or fibre source, such as Greek yogurt, eggs, lentils, beans, salad, or edamame, when you want steadier appetite and glucose control.
- Avoid pairing it with sugary drinks; choose water, unsweetened tea, or coffee so the snack does not become a larger sugar load.
Cultural Significance
Edamame — young harvested soybeans — has been eaten in Japan and China for over a thousand years, traditionally boiled in salted water as a street food and sake accompaniment. The practice of crushing or pureeing legumes into dips has deep roots across multiple cultures: hummus from the Middle East, ful medames from North Africa, fava bean dips from southern Italy, and broad bean mashes from ancient Greece. The M&S Edamame & Butterbean Crush draws on this cross-cultural legume-dip tradition and applies a British sensibility — pairing East Asian soybeans with the buttery Lima bean (butterbean) popularized in UK cooking, finished with citrus and herbs common in both Mediterranean and British herb gardens. It reflects the UK food retail trend of elevating functional plant-based foods beyond novelty snacks into everyday convenience items.
Compare & Substitute
M&S Edamame & Butterbean Crush vs Similar Foods
| Nutrient | Classic hummus | Home-made edamame dip | White bean (cannellini) dip | Broad bean (fava) dip |
|---|---|---|---|---|
| Calories | 150 kcal | 120 kcal | 150 kcal | 150 kcal |
| Protein | 7g | 11g | 7g | 7g |
| Carbohydrates | 20g | 10g | 20g | 20g |
| Fat | 5g | 5g | 5g | 5g |
Frequently Asked Questions
Is M&S Edamame & Butterbean Crush vegan?
Yes. The product is made entirely from plant-derived ingredients — edamame soybeans, butterbeans, lemon, lime, spinach, coriander, and olive oil. It contains no dairy, eggs, or animal-derived additives. It is suitable for vegan, vegetarian, and plant-forward diets.
How does this compare nutritionally to standard hummus?
Per 80g serving, M&S Edamame & Butterbean Crush delivers similar calories (≈130) to most shop-bought hummus. Its protein (6g) is comparable or slightly higher, and its fiber (5g) is typically above average for commercial dips. The main practical difference is lower sodium — most commercial hummus products range 250–400mg sodium per 80g, versus approximately 180mg for this crush. The fat profile is similar: olive oil-dominant in both.
Can I eat this dip if I have a soy allergy?
No. Edamame is a young soybean — a major allergen. The product is unsuitable for anyone with a soy allergy. If you are allergic to soy but not to other legumes, white bean or broad bean dips offer a similar nutritional profile without soy.
Does edamame in this dip provide a complete protein?
Yes. Edamame (soybean) is one of the few plant proteins that supplies all nine essential amino acids in sufficient quantities. This makes the crush nutritionally superior to most legume dips for protein quality. The butterbean addition further broadens the micronutrient range, though the completeness of the amino acid profile comes from the edamame component.
How should I store the crush and how long does it keep?
M&S dip products are typically stored chilled and should be kept refrigerated. Once opened, consume within 2–3 days for best flavour and safety. Do not freeze, as the olive oil and bean texture change significantly upon thawing. Check the product packaging for the specific best-before date.
Is this crush suitable for people managing diabetes?
Yes — it is one of the most diabetes-friendly commercial dips available. At 7g total carbohydrate and 5g fiber per 80g serving, the net carbohydrate impact is approximately 2g. The glycemic index of edamame is approximately 18, and the legume-fat combination further blunts postprandial glucose rise. Still count the 7g total carbohydrate if you use carbohydrate tracking as part of your diabetes management plan.
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