Edamame

Overview

Edamame (young soybeans) provides nicotinamide mononucleotide (NMN), a direct NAD+ intermediate, plus complete plant protein and isoflavones.

Within the BRAIN Diet framework, nicotinamide Mononucleotide (NMN) is a direct NAD⁺ intermediate in salvage pathway found in edamame, broccoli, cucumber, and avocado [1][2].

Key Nutritional Highlights

• Edamame supplies soy isoflavones such as genistein studied for metabolic and neuroinflammatory pathways [1]
• Young soybeans provide complete plant protein with favourable digestibility for a legume [2]
• Edamame (young soybeans) provides nicotinamide mononucleotide (NMN), a direct NAD+ intermediate, plus complete plant protein and isoflavones. [1]
• Nicotinamide Mononucleotide (NMN) is a direct NAD⁺ intermediate in salvage pathway found in edamame, broccoli, cucumber, and avocado. [2]
• Edamame (young soybeans) provides nicotinamide mononucleotide (NMN), a direct NAD+ intermediate, plus complete plant protein and isoflavones.

Food Context

Synergies

• Part of diverse plant protein strategy
• Pair with grains if needed for amino acid balance

Preparation

• Can be consumed steamed or boiled
• Supports mitochondrial NAD+ availability

Essential Amino Acid Profile

Edamame provide a relatively complete plant protein (higher in lysine than most grains). Pairing with grains or other legumes still supports dietary variety and amino acid balance.

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	121 kcal	—
Protein	11.9 g	—
Total fat	5.2 g	—
Saturated fat	0.6 g	—
Carbohydrates	8.9 g	—
Fibre	5.2 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	2.3 mg	12.6%
Zinc	1.4 mg	12.5%
Magnesium	64 mg	15.2%
Selenium	0.8 µg	1.5%
Calcium	63 mg	6.3%
Potassium	436 mg	12.8%
Choline	56.3 mg	10.2%
Folate	311 µg	77.8%
Vitamin B12	0 µg	0%
Vitamin B6	0.1 mg	5.9%

Bioactive compounds

Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.

Compound / class	Amount per 100 g	Notes
ALA	446 mg	—
EPA	3 mg	—

Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Edamame, frozen, prepared, FDC ID 168411, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

12 substances in this food

Genistein

Soy isoflavone; ECS modulation via FAAH inhibition; anti-inflammatory/neuroprotective

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Se^2-

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Choline

Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

ALA (Alpha-Linolenic Acid)

Essential omega-3 precursor; limited conversion to DHA/EPA

EPA (Eicosapentaenoic Acid)

Potent anti-inflammatory; precursor to E-series resolvins; modulates dopamine and serotonin signalling

References

[1] Edamame supplies soy isoflavones such as genistein studied for metabolic and neuroinflammatory pathways. Fuloria et al. 2022. Genistein: A Potential Natural Lead Molecule for New Drug Design and Development for Treating Memory Impairment

[2] Young soybeans provide complete plant protein with favourable digestibility for a legume. FAO 2013. Dietary Protein Quality Evaluation in Human Nutrition: Report of an FAO Expert Consultation