Skip to Content

Can You Eat Raw Edamame?

Edamame, also known as soybeans in English and edome, is an extremely popular food item around the world because it’s packed with protein.

The word “edamame” literally means something that has been boiled or steamed.

 The name comes from Japanese language where this type of bean was first consumed.

What happens if I eat raw edamame beans?

People who consume edamame beans have reported stomach cramps, vomiting, diarrhea, headaches, muscle aches, high blood pressure, increased heart rate, nausea, blurred vision, skin rash, fainting spells, and even death (via Yahoo! Answers).

Those are just some of the physical symptoms people report after eating these edible pods.

 If you think that sounds like fun, then you might want to reconsider consuming them at home.

You don’t hear much about these types of side effects when you read online articles about other foods such as raw eggs or unpasteurized milk, but there are still plenty of people out there who claim that eating edamame isn’t safe.

Can You Eat Raw Edamame? 1

Does edamame need to be cooked?

The short answer is yes – unless you live in a country where it’s illegal for food safety regulations to require cooking.

 In those countries, your best bet may be finding another way to get your daily dose of protein without having to worry about ingesting toxic substances.

Edamame can also cause illness because they contain an enzyme called protease which breaks down proteins into amino acids.

 When this occurs in the body, it causes inflammation.

 You know what else does that? Cancer cells.

So, if you have cancer or any kind of medical condition, then you should definitely not eat raw edamame.

 However, if you do suffer from certain health conditions, then you probably shouldn’t avoid edamame altogether.

 It could help improve your quality of life by providing extra nutrients.

However, raw edamame beans will never taste good no matter how much salt or sugar you put on them.

 So, if you really enjoy fresh edamame and aren’t willing to compromise its flavor, then you’ll need to cook it first.

How to steam edamame beans

  • Place one cup (about 150 grams) of shelled edamame beans into a steamer basket.
  •  Place it inside a pot with enough water so that it comes up halfway around the sides of the steaming basket.
  • Cover the pot tightly with aluminum foil.
  •  Bring the contents of the pot to a boil over medium-high heat.
  •  Once boiling, reduce the heat to low and let simmer until tender, about 5 minutes.
  •  Uncover the pot and allow excess moisture to evaporate.
  • Once the edamame has cooled slightly, drain off all liquid and transfer them to serving bowls.

How to sautéed edamame beans

  • In a large skillet, add 2 tablespoons olive oil and 1/4 teaspoon kosher salt per pound of edamame beans.
  • Heat over medium heat until hot throughout.
  •  Add the edamame beans and stir frequently for 3 to 4 minutes to brown lightly on both sides.
  • Serve immediately.

How to bake edamame beans

  • Preheat oven to 350 degrees F (175 C)
  • Spread edamame beans evenly onto baking sheets.
  • Bake for 15 minutes.
  • Remove pans from the oven and flip the edamame bean pods over.
  • Return the pan to the oven and continue to roast for 10 more minutes.
  • Transfer to serving bowl and serve warm.

How to grill edamame beans

  • Prepare a charcoal fire using hardwood lump charcoal briquettes.
  • When coals start smoking, place two cups of dried edamame beans directly on top.
  • Grill for 8 to 12 minutes per half hour, turning occasionally, depending upon desired degree of crispness.
  • Let cool completely before storing or serving.

How to freeze edamame beans

  • Wrap each container of frozen edamame beans individually in plastic wrap and store in a freezer bag.
  • Thaw overnight in refrigerator.
  • Cook according to instructions above.

How to make mashed edamame beans

  • Place one cup of dry edamame beans in a blender along with three quarters of a cup of unsweetened almond milk.
  •  Blend well.
  • Pour mixture back into saucepan and bring to room temperature.
  •  Serve chilled.

Can you eat edamame beans cold?

No, but I wouldn’t recommend it.

“We found that when we froze the edamames, the texture was fine,” says Johnson.

 “But after thawing, the soybeans were mushy.

” He adds that there’s only one time you want to eat edamame cold: as part of a salad.

If you’re going to eat edamame cold, though, it’s important to blanch them beforehand.

 Blanching removes the bitter coating on the outside of the bean.

 The easiest method is just to dunk them briefly in ice water — they don’t even have to sit in the water long enough to get fully submerged.

 But for something like this, you might prefer a longer soak in boiling water, which gives you time to peel off the outer skin layer, too.

 Then, after they’ve been soaked, rinse them thoroughly under running tap water to remove any remaining bitterness.

To eat edamame cold, however, you’ll likely end up eating them whole.

 That said, “it would depend on the size of the batch you’re working with,” says Johnson.

 “It goes faster if they are smaller and less if they are larger than average.”

Can you eat frozen shelled edamame?

Yes, frozen shelled edamame is safe to consume (though again, not recommended).

“There will always be some people who won’t touch them, no matter how many times we try to convince them otherwise! They think they look gross, so they turn their noses up at the idea.

 We had one customer who told us his grandmother never ate edamame because her mother always threw out the ones that looked ugly!” says Johnson.

Frozen shelled edamame is available from most major grocery stores, where it typically comes prepackaged in a plastic bag.

 To prepare them, simply pop open the pod using your hands, then drain all excess liquid before serving.

 If you’d rather save yourself some work, you could buy them already cleaned and drained, but keep in mind that the shelf life of frozen edamame isn’t very long.

 Once opened, they should last about two weeks before spoiling.

What is the best way to eat edamame?

Eating edamame is pretty much as easy as opening the package and popping the beans right into your mouth.

 However, there are a few things to consider when eating fresh edamame:

  • Avoid picking through the pods for any “ugly” looking seeds — these may have been damaged during harvesting.
  • If possible, purchase organic.
  •  This helps ensure that the soybeans aren’t treated with pesticides or other harmful chemicals.
  •  You can also find more information on this topic here.
  • Try to avoid rinsing the pods after purchasing them.
  •  Although washing removes dirt and debris from the outside of the bean, it’s actually better to rinse under running water instead.
  • Once purchased, store edamame in an airtight container in the refrigerator until ready to use.
  •  Keeping it refrigerated keeps the pods fresher longer.
  • Edamame has less than 5% fat content — even without being boiled or steamed — which makes it lower in calories compared to regular green peas.
  • The nutritional value of edamame depends greatly upon its moisture level.
  •  The higher the moisture level, the greater the fiber and protein contents.
  •  Edamame dried completely loses almost half of its weight due to dehydration.
  • As mentioned above, don’t pick over the pods for seeds.Instead, just toss those away.
  •  It doesn’t take too long to go through enough pods to make sure none of them contain anything that might harm you.
  •  For example, if you’re allergic to nuts, you’ll want to check each individual seed inside to see whether or not it contains traces of tree nut allergens.

What happens if you eat edamame pods?

Although many people enjoy eating edamame on their own, some prefer to incorporate it into recipes or simply snack on it throughout the day.

 If you decide to try cooking up a batch of edamame yourself, then keep reading below! We’ve got everything you need to know about preparing healthy foods at home.

How to prepare edamame for cooking

There are several ways to cook edamame, including boiling, roasting, sauteeing, and microwaving.

 To boil edamame, place 2 cups (500 mL) of shelled edamame per serving into a pot filled with cool water and bring to a rolling boil.

 Boil the edamame for 4 minutes, remove from heat, drain well, and serve immediately.

To roast edamame, preheat oven to 350°F (180°C).

 Place 1 cup (250 mL) of shelled edamame per person onto a baking sheet lined with parchment paper.

 Bake 15-20 minutes or until tender.

 Remove from oven and let stand 10 minutes before serving warm.

For another option, sprinkle ½ teaspoon (1 g) salt per pound (450 grams) of shelled edamame and bake 20 minutes or until tender.

 Once cooked, allow to sit 5 minutes before draining off excess liquid and serving hot.

You can also sautéed edamame by placing 1 tablespoon (15 ml) olive oil per serving of shelled edamame in a pan over medium-high heat.

 Cook 3 minutes or until golden brown.

 Add ¼teaspoon (0.5 ml) garlic powder and continue heating for 30 seconds more.

 Serve warm.

Microwave edamame similarly to frozen vegetables.

 Simply add 1/4 cup (60 mL) of shelled edamame per serving to a microwave safe bowl and cover tightly with plastic wrap.

 Microwave on high power for 6 minutes.

 Let stand covered for 2 minutes, then drain thoroughly.

 Enjoy warm.

How to steam edamame

“Steaming” sounds like something out of Harry Potter but it really isn’t magic.

 Steaming uses moist heat to gently cook food while preserving nutrients.

 In order to properly steam edamame, fill a glass jar halfway full with cold water and secure lid.

 Fill a small saucepan with 1 inch (2 cm) of water and place on stovetop.

 Bring to a simmer.

 Submerge the jar containing edamame into the water and leave uncovered for 8 minutes or until heated through.

 Drain well and serve immediately.

What about adding edamame to salads?

One of our favorite ways to include edamame in our diet is to combine it with salad greens.

 Try tossing baby spinach leaves, arugula, romaine lettuce, kale, basil, cilantro, mint, parsley, bok choy, or mâche with edamame seasoned with lemon juice, crushed red pepper flakes or sesame oil, and kosher salt.

 Or top sliced tomatoes or cucumbers with chopped edamame along with shredded carrots, peppers, onions, feta cheese, olives, and capers for a delicious summertime meal.

Are edamame hard to digest?

Edible seeds in general do not have any indigestion, so they’re not recommended as part of your daily portion size.

 However, if you’re trying to lose weight, there is no reason why you cannot consume them.

 They contain few calories are a good source of protein and fiber, which make them easy to digest.

 Although they should be eaten alone because they don’t offer much other than that, they still fit within the limit set forth by most nutrition guides.

Can You Eat Raw Edamame?

What is the healthiest way to eat edamame?

If you prefer eating out at restaurants rather than cooking for yourself, then it may seem like an easy option to just order up some steamed edamame with soy sauce.

 Unfortunately, this isn’t always the case, especially when it comes to sushi bars.

 Many places serve their edamame undercooked, giving you little choice but to eat the entire pod intact.

 This can lead to digestive issues, such as gas and bloating, making it best avoided altogether.

 If you must go through with ordering this dish, though, here is what you need to know before doing so.

  • The pods (seeds) should feel firm yet slightly squishy.The skin on the outside should also look shiny and pliable, while the inside should be white.
  • Do not eat anything else until after consuming the edamame! It’s best to wait about 15 minutes following consumption to ensure nothing goes wrong during digestion.
  • Once finished, wash down your mouth with water immediately, followed by drinking lots of fluids to help ease discomfort from indigestion.
  • If symptoms persist throughout the day, see a doctor.

How to prep edamame seed pods correctly

When buying fresh edamame at the store, check the label for instructions regarding preparation.

 Some brands recommend washing them first, others say simply rinse off excess dirt.

 Either way, you’ll want to pick up some scissors beforehand so you can cut them open without ruining the rest of the plant.

 Once opened, remove the stem, leaving only the tender edible parts behind.

You can either cook these right away, or place them into ice-cold water for five minutes.

 You can freeze them in advance for later use, however keep in mind that once frozen, they become crunchy instead of soft.

 That being said, freezing edamame does preserve its nutritional value better than refrigeration.

For those who enjoy preparing meals at home, it is possible to buy pre-washed and ready-to-go packages of edamame.

 These bags usually come filled with an assortment of different varieties, including snow peas, mung beans and broad beans.

 Each one contains approximately 1/4 cup of shelled edamame, which makes it easier to control portions and ensures that each serving has some kind of bean.

However, even if you purchase them already prepared, it is important to follow the same guidelines mentioned above.

 Make sure that the edamame is firm and free from mold.

 Also, make sure that the stems are removed completely prior to consumption.

What is the proper way to eat edamame?

After removing the top of the package, take care not to squeeze any remaining liquid from the contents.

 Then carefully separate the individual cups and discard any loose seeds and shells.

 To prepare your edamame, break apart the pods into smaller pieces.

 For more convenient packing, leave the shells whole and divide between two bowls.

 Place half of the edamame pods into the bowl designated for boiling and set aside.

Are you supposed to eat the pods of edamame?

In general, no one knows why some foods have their own specific name while others use generic terms like legumes or beans when describing them in recipes (for instance, lentils versus split peas).

 However, it’s pretty clear that edamame has its own unique identity as an ingredient.

 Edamame are green soybeans which can be eaten either cooked or raw.

 There are several ways to cook edamame but none provide the same flavor profile as eating these delicious little pods straight out of the pod!

  • Steam: This method works best if you don’t mind having slightly bitter results.
  •  Simply place all the steaming water on the stovetop and bring to boil over medium-high heat.
  •  Once at a full rolling boil, add the entire amount of edamame to the pot.
  •  Return to medium-low heat until they reach desired tenderness.
  • Blanch: Blanching refers to cooking food in boiling water for very short periods of time before transferring to ice bath/cold water to stop the cooking process.The blanched product will retain most of its nutrients and texture compared to other methods such as microwaving.
  • Sauté: Sautéed edamame retains much of its nutritional benefits since it doesn’t go through too long of a cooking period.Heat a pan over high heat then sauté the edamame by adding 1 tablespoon of butter per pound of edamame. Cook for approximately 2 minutes each side before turning off the burner and placing directly into the refrigerator to cool completely.
  • Pressure cooker: A pressure cooker allows you to quickly steam the contents without burning the outer skin.You may want to keep a close eye on this technique because it relies heavily on temperature control.If you aren’t sure how hot your stove gets, follow our guide to using a pressure cooker to learn how to make quick work of preparing meals.

Why are edamame pods not edible?

Edamame is actually derived from the Japanese word “negi” meaning “to sprout up”.

 It’s common knowledge that edamame was originally cultivated in Japan.

 Edamame plants grow wild throughout North America however are now commonly grown in commercial farms worldwide.

 They were first brought here in 1858 by American missionaries who planted seedlings in California.

 Edamame is usually available in three different colors – black, white, and purple.

The reason edamame isn’t really good for consumption is due to the fact that they contain a toxin called lectin.

 Lectins are proteins found naturally in many foods including grains, seeds, nuts, and even beans.

 These lectins attach to sugar molecules within cells and block insulin receptors causing blood glucose levels to rise.

 As a result blood sugars increase, leading to weight gain.

Lectin poisoning symptoms include headaches, nausea, vomiting, diarrhea, and muscle pain.

 Ingestion of large amounts of edamame could also lead to kidney failure.

How to choose healthy edamame

If you buy edamame at the grocery store look for packages labeled “USDA Organic”.

 USDA organic certification ensures that the farm where edamame was raised is free from chemicals used during cultivation.

 Look for packages marked “non GMO” to ensure that there are no genetically modified organisms present in the edamame.

 Lastly, check that the package indicates that the edamame has been prewashed prior to purchase.

Is Fresh edamame better than frozen?

Fresh edamame will taste much more sweet than frozen edamame.

 There is an enzyme known as polyphenoloxidase (PPO) which converts phenolic compounds such as catechins and epicatechins to quinic acid derivatives.

 Quinic acids have bitter tastes and reduce the sweetness of fresh edamame.

 PPO activity decreases when edamame goes through freezing and thawing process so it can be assumed that the frozen edamame would not be very palatable.

 However, if you prefer frozen edamame over fresh edamame then this may work in your favor because frozen edamame retains its flavor longer than fresh edamame.

Can You Eat Raw Edamame? 3

Is edamame a healthy fat?

Edamame has been considered a superfood for many years now but recently there has been increased debate about whether edamame actually fits into any sort of “healthy” category.

 The fact remains though that they contain dietary fiber, folate, vitamin B6, magnesium, manganese, copper, zinc, iron and potassium.

 Edamame also contains phytosterols, plant sterols, stanols and policosanol, substances found naturally in foods like nuts and seeds that help lower cholesterol levels by inhibiting absorption from the gut lining.

“The American Journal of Clinical Nutrition published a study on diet and cancer risk where participants were divided into three groups based on their consumption of soy products,” says nutritionist Dr.

 Amy Shapiro.

According to Shapiro, people who consumed one serving per week of cooked tofu had roughly half the rate of prostate cancer compared to those who didn’t consume any soy product.

 Those consuming two servings per day saw no reduction in prostate cancer rates while men eating three servings per day experienced a 50 percent reduction in risk.

Should I steam or boil edamame?

There is some disagreement among cooking experts as to which method is best when it comes to preparing edamame.

 Some say boiling works better than steaming because all parts of the bean—including the outer shell—are exposed to high temperatures that can damage nutrients and make the beans more susceptible to spoilage.

 Others argue that steaming preserves flavor since the pods don’t get hot enough to cook through completely.

 And still others maintain that both methods work just fine if you’re careful not to overcook your edamame.

Cooking times vary depending on how fresh your produce is so check out this chart from the USDA’s Food Safety website for approximate cooking times.

Whatever method you choose, make sure you rinse your edamame very well before using them to remove any residual dirt or grit.

 Then simply pop open the pod, drain any excess water and enjoy!

Do you have to thaw Trader Joe’s edamame?

If you do, then yes, you’ll need to let the frozen product at room temperature overnight (or longer) prior to opening the package.

 If you donThe next day, however1st thing you want to do is take off the plastic film and place the shelled soybeans into a bowl.

 You may also add 1 teaspoon salt per pound of soybean.

Put the soybeans into a pot over medium heat and bring to a simmer.

 Reduce the heat and cover.

 Cook until tender but firm, about 2 hours.

Once cooked, turn off the stove, uncover and allow the soybeans to cool slightly.

 Place the drained soybeans into a food processor along with the remaining ingredients listed above.

 Pulse together until smooth and creamy.

 Store in an airtight container for up to one week.

(Alternatively, use a hand-held immersion blender to blend the mixture directly into a storage jar.)

 Serve immediately or refrigerate overnight for later consumption.

How long does tofu last in fridge?

Freshly made tofu should only keep for 4 days after preparation.

 Refrigerated tofu has a shelf life of 5 days maximum.

 Frozen tofu doesn’t freeze well, so we recommend consuming within one month of purchase.

 Tofu has a limited shelf life due to its delicate nature.

Can You Eat Raw Edamame?

Edamame Fried Brown Rice

This straightforward dish of fried brown rice is excellent with edamame and tastes much better if the rice is day-old.
Prep Time: 15 minutes
Cook Time: 12 minutes
Total Time: 27 minutes
Course: Side Dish
Cuisine: American
Keyword: Edamame Fried Brown Rice
Servings: 3
Calories: 219kcal


  • 1 Pan


  • 1 cup uncooked short-grain brown rice
  • 2 cups water
  • 2 tablespoons extra-virgin olive oil
  • 1/2 medium onion diced
  • 3 cloves garlic minced
  • 2 cups 8 ounces shelled edamame
  • 1 medium carrot grated or diced
  • 1 large egg beaten
  • 2 tablespoons fish sauce
  • Fresh cracked black pepper to taste


  • Rice and water should be combined in a medium saucepan and simmered. Until the water has completely absorbed, gently simmer for 30 to 40 minutes with the lid on and the heat reduced to low. Rice should be fluffed after being taken from the fire and left to cool to room temperature. (You can put the rice in the fridge to hasten cooling.)
  • A big skillet should be heated at medium. Oil, onions, and garlic are added. Sauté for 2 minutes or until soft.
  • Add the rice and stir to separate any clumps. Cook the rice for approximately 3 minutes, stirring often throughout the cooking process.
  • Add the carrots and edamame and stir. Cook for two minutes, or until thoroughly heated. Add the egg and fish sauce and whisk thoroughly. Stirring occasionally, simmer for a further 2 minutes, or until the egg is fully cooked. Use black pepper to season. Serve hot.



Calories: 219kcal | Carbohydrates: 3g | Protein: 3g | Fat: 11g | Saturated Fat: 21g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Trans Fat: 0.01g | Cholesterol: 55mg | Sodium: 972mg | Potassium: 94mg | Fiber: 0.4g | Sugar: 1g | Vitamin A: 811IU | Vitamin C: 22mg | Calcium: 28mg | Iron: 0.5mg
Tried this recipe?Let us know how it was!
Follow me