The Vegetable You Didn't Know Has More Protein Than An Egg

Eating enough protein each day can be a struggle — not everyone wants to gulp down dozens of raw eggs for breakfast or as a midday snack like Gaston or Rocky. Thankfully, there's an easier way to add extra protein throughout the day: by eating edamame. Not only is it high in plant-based protein, but it also delivers a solid helping of fiber. We spoke with Stephanie Militano, MS, RD, CSSD, and registered sports dietitian at SM Nutrition, about its benefits and fun ways to incorporate edamame into everyday meals.

So, what exactly is edamame? Edamame are immature soybeans, distinguished by their vibrant green color among other beans and legumes. Compared to widely used animal proteins, edamame holds its own. "Eggs have [six to seven] grams of high-quality protein. About half a cup of edamame has eight grams," explains Militano. Like eggs, edamame is a complete protein — meaning all nine essential amino acids needed to support muscle growth and function are packed into each pod, a huge benefit for those following a vegan or vegetarian lifestyle.

More great news: According to Militano, there's no significant difference in protein content between fresh, frozen, or roasted edamame. It's commonly found in the freezer section of most grocery stores, either shelled or still in the pod. While these beans are an excellent source of fiber, avoid eating the edamame pod itself — it's too fibrous.

Beyond snacking on this popular appetizer found in many Asian restaurants, there are a few great ways to incorporate these verdant soybeans into meals at home. Steaming the pods and sprinkling them with salt is a quick and easy way to enjoy them as a snack. Stephanie Militano groups edamame with other protein-packed snacks like shakes, nuts and seeds, and cheese. She also recommends adding edamame to grain bowl recipes, and using roasted edamame "for extra crunch and protein in a salad instead of [hard-boiled] eggs." Culinary tip: Chill the bowl you plan to use for your salad or grain bowl beforehand to keep your greens and toppings as fresh as possible.

Another fun way to add edamame to meals you already love is by blending the soybeans into homemade pesto for an extra vibrant, protein-packed sauce. Talk about delicious and nutritious! Beans and legumes often seem like the unsung heroes of the nutrition world. Other protein-rich options include butter beans, which make an excellent pasta alternative. Just one cup provides 29% of your recommended daily protein intake. But when it comes to sheer protein content, edamame takes the lead — one cup delivers an impressive 63% of the recommended daily value.