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	109 kcal	—
Protein	11.2 g	—
Total fat	4.7 g	—
Carbohydrates	7.6 g	—
Sugars	2.5 g	—
Fibre	4.8 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	2.1 mg	11.7%
Folate	303 µg	75.8%

Bioactive compounds

Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.

Compound / class	Amount per 100 g	Notes
Genistein	Present — quantity not established *	—

Source notes (supplementary):

• * Genistein: USDA Database for the Isoflavone Content of Selected Foods lists genistein in Edamame; the selected SR Legacy proximate panel does not include isoflavones.

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, unprepared, FDC ID 168410, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

3 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

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