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Snack8 min · 1 servingEdamame con limón y sésamo

Edamame with lime and sesame

Each serving has 138 kcal, 12.4 g of protein, and 5.6 g of fiber, or 9 g of protein per 100 kcal. Ready in 8 minutes; makes 1 serving.

  • High in fiber
  • Nutritious in small servings
  • May cause bloating

Per serving

  • 138 kcalCalories
  • 12.4 gProtein
  • 5.6 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 9 g of protein per 100 kcal.

Edamame with lime and sesame, seen from above
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Ingredients

1 serving

Plus, with no meaningful nutrition (not counted in the table):

  • Lime juice, flaky salt, and chili powder to taste

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

  1. Boil the frozen edamame in salted water for 4 to 5 minutes.
  2. Drain it and transfer it to a bowl.
  3. Toast the sesame seeds in a dry skillet for 1 to 2 minutes, stirring, until golden.
  4. Toss the edamame with the lime juice, salt, chili powder, and sesame seeds and serve warm or cold.

Why it is filling

Edamame is young green soybeans: a legume with complete protein and a good amount of fiber in a small bowl, eaten bean by bean, which slows you down. It is a savory snack that travels well and can replace nuts with fewer calories. Like other legumes, it can cause gas: if it does, eat a smaller amount.

In numbers, each serving has 12.4 g of protein and 5.6 g of fiber, with an energy density of 134 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in fiber
At least 5 g of fiber per serving, a fifth of EFSA’s 25 g daily reference.
Nutritious in small servings
A serving of 300 g (about 10.5 oz) or less with at least 10 g of protein: a lot of nutrition in a small volume.
May cause bloating
It has at least 30 g per serving of beans, cruciferous vegetables, or other ingredients that give some people gas.

If your appetite is small

  • Cook a whole bag and keep it in the fridge: it lasts 3 days and is good cold.
  • If spicy food doesn’t agree with you, stick to the lime and salt.

Nutrition facts

Values per serving, calculated from the ingredients. Protein per 100 kcal: 9 g.
NutrientPer serving
Calories138 kcal
Protein12.4 g
Carbohydrates9.6 g
Fiber5.6 g
Fat6.7 g
Approximate weight103 g (3.5 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
IngredientAmountCaloriesProteinFiber
Edamame100 g121 kcal11.9 g5.2 g
Sesame seeds3 g17 kcal0.5 g0.4 g

To plan your meals

More recipes

See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Edamame, frozen, prepared (FDC ID 168411).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Seeds, sesame seeds, whole, dried (FDC ID 170150).accessed .
  3. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .