The Only Bean Crunchy Roasted Edamame: Calories, Nutrition and Health Benefits
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Perplexity A crunchy, protein-packed soy snack delivering 13g complete plant protein and 5g fiber in just 130 calories per serving.
Quick Nutrition Facts
Per 1 Serving (28g / about 1/4 cup)
| Nutrient | Amount |
|---|---|
| Calories | 130 kcal |
| Protein | 13g |
| Carbohydrates | 10g |
| Fiber | 5g |
| Net Carbs | 5g |
| Fat | 3.5g |
| Sodium | 140mg |
| Iron | 1.8mg |
| Calcium | 60mg |
| Potassium | 420mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Roasted edamame delivers one of the best protein-to-calorie ratios among snacks: 13g protein for just 130 calories. As a complete plant protein containing all nine essential amino acids, it rivals animal-based snacks while providing 5g of fiber that supports gut health and satiety.
Myth Busters
MYTH #1: Soy Products Like Edamame Cause Hormonal Imbalances
TRUTH: Research shows soy isoflavones in food amounts do not disrupt hormone levels. Harvard's Nutrition Source confirms soy foods are safe for regular consumption. Edamame contains moderate isoflavone levels that may actually support heart health.
MYTH #2: Roasted Edamame Is Too High in Fat to Be Healthy
TRUTH: With only 3.5g fat per serving (mostly unsaturated), roasted edamame is a low-fat, high-protein snack. Soy foods provide beneficial polyunsaturated fats that support cardiovascular health and are far lower in fat than nuts or chips.
MYTH #3: Plant Protein From Edamame Is Incomplete
TRUTH: Soy is one of the few plant proteins that is complete, containing all nine essential amino acids. The 13g of protein per serving has a protein quality comparable to animal sources like eggs and dairy.
MYTH #4: Diabetics Should Avoid Edamame Because of Carbs
TRUTH: Roasted edamame has only 5g net carbs per serving with a very low glycemic index (~18). The high protein and fiber content slows glucose absorption, making it one of the best snack choices for blood sugar management.
MYTH #5: Soy Foods Are Unsafe During Pregnancy
TRUTH: Moderate soy food consumption (1-2 servings/day) is safe during pregnancy. Edamame provides folate, iron, and complete protein that support fetal development. Only concentrated soy supplements should be avoided.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 130 calories with 13g protein and 5g fiber maximizes satiety. High protein-to-calorie ratio helps preserve muscle during caloric deficit. |
| Muscle Gain | | 13g complete plant protein per serving supports muscle protein synthesis. Easy to eat multiple servings post-workout for 26-39g protein. |
| Diabetes Management | | Very low GI (~18), only 5g net carbs. High protein and fiber slow glucose absorption, making it an ideal diabetic-friendly snack. |
| PCOS Management |  | Low glycemic impact supports insulin sensitivity. Moderate soy isoflavones; limit to 1-2 servings daily and monitor individual response. |
| Pregnancy Nutrition | | Complete protein, iron and folate support fetal development. Stick to 1-2 servings/day; avoid soy supplements. |
| Viral/Flu Recovery | | Plant protein supports immune function, iron aids oxygen transport. Crunchy texture may be less appealing during illness; consider softer soy foods instead. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Roasted Edamame
Understanding how roasted edamame affects your blood glucose helps you snack smarter, especially if managing diabetes or insulin resistance.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
Pairing high-protein snacks with healthy fats further stabilizes blood sugar:
- 🥑 Avocado slices - Adds healthy monounsaturated fats for sustained energy
- 🧀 A small piece of cheese - Combines animal and plant protein for slower digestion
- 🥒 Cucumber and hummus - Extra fiber and healthy fats complement the edamame
- 🍵 Green tea - Catechins may enhance the blood sugar-lowering effects of soy
Roasted edamame already has a minimal blood sugar impact due to its high protein and fiber content, making it one of the best standalone snacks for glucose control.
Cultural Significance
Edamame (meaning "beans on branches" in Japanese) has been cultivated in East Asia for over 2,000 years.
In Japan:
- Served as a classic izakaya appetizer with beer
- Harvested young before soybeans fully mature for sweeter, tender flavor
- Integral to washoku (traditional Japanese cuisine)
- Summer seasonal staple at festivals and home meals
Global Adoption:
- Became popular in the US during the 2000s health food movement
- Now widely available as dry roasted snacks in convenience stores worldwide
- Harvard and major health institutions recognize soy as a nutrient-dense protein source
- Growing demand in plant-based and keto diet communities
Compare & Substitute
Roasted Edamame vs Similar Protein Snacks (Per 100g)
| Nutrient | 🫘 Roasted Edamame | 🥜 Roasted Almonds | 🥜 Roasted Peanuts | 🧀 String Cheese |
|---|---|---|---|---|
| Calories | 464 kcal | 579 kcal | 585 kcal | 280 kcal |
| Carbs | 36g | 21g | 21g | 3g |
| Fiber | 18g | 12g | 8g | 0g |
| Protein | 46g | 21g | 26g | 22g |
| Fat | 12.5g | 50g | 49g | 22g |
| Sodium | 500mg | 273mg | 410mg | 820mg |
| Best For | High protein, low fat snack | Healthy fats, vitamin E | Budget protein, energy | Quick protein, low carb |
Frequently Asked Questions
How many calories are in The Only Bean roasted edamame?
130 calories per 28g serving. This provides 13g protein (46% of calories), 10g carbohydrates, 5g fiber, and 3.5g fat. Per 100g, roasted edamame has approximately 464 calories with 46g protein.
Is roasted edamame good for weight loss?
Yes, roasted edamame is one of the best weight loss snacks available. The 13g protein and 5g fiber per 130-calorie serving promotes satiety and helps control appetite between meals.
Best practices: Stick to 1-2 servings (28-56g), pair with vegetables for volume, choose sea salt over flavored varieties to avoid added sugars.
Can diabetics eat roasted edamame?
Roasted edamame is excellent for diabetics. With a very low glycemic index (~18), only 5g net carbs per serving, and high protein content that slows glucose absorption, it causes minimal blood sugar impact.
Tips for diabetics:
- Keep to 1-2 servings as a snack
- Pair with non-starchy vegetables
- Monitor blood sugar 2 hours after eating
- Choose plain or lightly salted varieties
Is roasted edamame a complete protein?
Yes. Soy protein is one of the few plant-based complete proteins, containing all nine essential amino acids the body needs. One serving provides 13g of high-quality protein with a digestibility score comparable to animal proteins.
Is The Only Bean roasted edamame keto-friendly?
With only 5g net carbs per serving (10g total carbs minus 5g fiber), roasted edamame fits well into keto and low-carb diets. It provides substantial protein (13g) without excessive carbohydrates.
How does roasted edamame compare to other protein snacks?
Roasted edamame offers the highest protein-to-calorie ratio among common snacks. Compare per serving: roasted edamame (13g protein / 130 cal), almonds (6g / 160 cal), peanuts (7g / 170 cal), protein bars (10-20g / 200-250 cal), beef jerky (9g / 80 cal).
Track your snacks with NutriScan app to see how roasted edamame fits your daily nutrition goals.
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