Edamame is a great snack to have on hand when you’re looking for something healthy and satisfying. And my family loves to have it as a side dish with dinner. Trader Joe’s usually sells a variety of edamame, from shelled ready-to-eat to frozen. I recently tried Trader Joe’s edamame (shelled ready-to-eat), and here’s what I found.
This post was written by Lindsay Delk, RDN. It is for informational purposes and is not intended to replace medical advice or instructions given by your healthcare provider.
This post contains affiliate links. If you purchase through these links, I will earn a small commission at no extra cost to you.
What Is Edamame?
Edamame is so much more than a fun appetizer at your favorite Japanese restaurant! Edamame beans are young soybeans that are picked before they ripen.
They have a mild, nutty, buttery flavor and are growing in popularity in non-Asian countries. They are typically boiled or steamed and served with salt.
You can often buy edamame still in the pods, or you can buy the beans already shelled. Many grocery stores sell them frozen in the U.S., but you can find them fresh and ready-to-eat at Trader Joe’s.
Trader Joe’s Shelled & Ready-to-Eat Edamame
Trader Joe’s shelled and ready-to-eat edamame is sold in a 9-ounce package in the refrigerated produce section. It makes three (1/2 cup) servings, and it is already salted with sea salt.
It must be refrigerated and used within 3 days after opening, but the “best by” date was several weeks out.
Nutrition Information for Trader Joe’s Edamame
You can see from the Nutrition Facts label that 1 serving of Trader Joe’s shelled edamame has 100 calories, 3g of fat, 10g of carbohydrates (including 6g of fiber and no sugar), and 9g of protein.
While edamame beans are legumes, they have fewer carbohydrates and higher quality protein than most legumes. Edamame is a complete protein, which means it contains all of the body’s essential amino acids.
This is especially beneficial for vegetarians because plant-based sources of protein are often incomplete. Essential amino acids are required for normal health and cannot be made by the body; they must come from the diet.
Edamame beans are also rich in fiber, vitamin K, folate, calcium, iron, and manganese. And soy isoflavones and other antioxidants in edamame protect your body from free radicals and oxidative stress.
There are many reasons to eat fiber-rich foods, including for gut and mental health. A high-fiber diet helps keep the gut healthy by promoting regularity and preventing constipation.
It also helps feed the good bacteria (probiotics) in the gut, which can have a positive impact on mood and overall mental health.
Folate is important for mental health because it is necessary for the production of serotonin and dopamine. Serotonin and dopamine are neurotransmitters that are responsible for regulating mood, focus, and pleasure.
And a deficiency in folate can also cause increased inflammation, which is linked to depression.
Iron is a mineral that is important for mental health because it is also necessary for the production of the neurotransmitters, serotonin and dopamine. A deficiency in iron can cause brain fog, low energy, and poor mood.
How to Prepare Trader Joe’s Edamame
As the name indicates, Trader Joe’s edamame is ready-to-eat. You can truly just open the pouch and eat a handful of the beans cold.
If you prefer your edamame hot, you can microwave the edamame by piercing the film and heating on high for 2 to 2 1/2 minutes. Or you can remove the beans from the pouch and boil for 1 to 2 minutes.
Try this Air Fryer Edamame (Garlic Parmesan) recipe pictured below.
Ways to Use Shelled Edamame
Edamame is very versatile. They can be added to your diet in a variety of ways.
- Enjoy edamame hot or cold as a simple snack or side dish. Remember that Trader Joe’s edamame is already salted, but you can also get creative with your seasonings.
- Toss the beans with a little olive oil, pepper, and/or Parmesan cheese. Roast at 400° for about 10 minutes for a crunchier snack or side dish.
- Add shelled edamame to your salads for a crunchy texture and added protein.
- Toss edamame in your favorite vegetable stir-fry or noodle dish.
- Add shelled edamame to your favorite soup or stew for an extra boost of protein and flavor.
Edamame beans are a versatile, healthy food that can be enjoyed hot or cold and in a variety of ways: a side dish, a protein alternative, a snack, or as an ingredient in soups, salads, stir-fries, and noodle or rice dishes. And Trader Joe’s edamame makes using this bean incredibly easy!
If you haven’t tried edamame, add this vegetable to your routine and reap the overall health and mental health benefits!