Edamame Bean Snack Review

I’m constantly on the hunt for filling snacks that are relatively healthy.

Enter- edamame beans – a high protein, whole food (edamame beans are immature soybeans).

In this review, I try a popular brand’s roasted edamame bean snacks in different flavors, and share my thoughts on how healthy they are.

Disclaimer: Edamame is a soy product. Those who are allergic to soy should not consume edamame. This review just includes information and the authors own personal opinions. It is not personal dietary advice. If you need personalized advice, consult an appropriate licensed health professional.  Please note that product formulations, and ingredients may change. You should check products for updated information. See our disclaimers for more details.

Check out my review on YouTube below!

Edamame Bean Snack Review

I snagged 3 different flavors from the brand: ‘The Only Bean. ‘

Here’s my thoughts on each of them!

• Sea Salt: A classic that was quite tasty – plain and simple. I would prefer a bit less salt, but it was tasty regardless. I’d get it again.
• Buffalo: My favorite out of the bunch! This one had a hint of spice, but wasn’t too heated. It was very flavorful – almost like hot mustard without the sweetness of honey mustard.
• Siracha: It was a bit too spicy – in a not so enjoyable way. I do like a bit of spice, but this one felt a bit flat. There just didn’t seem to be enough flavor in general. I’ll pass on this one!

Texture wise, all 3 flavors were nice and crunchy.

Is Edamame Healthy?

First things first, those who are allergic to soy should not consume edamame beans, as it is a soy product.

With that out of the way, edamame beans have a lot to offer in the nutrition department for those who aren’t allergic.

Edamame is considered a high protein food, and is nutrient packed with gut loving fiber, folate potassium, and more.

The table below showcases some of the nutrients of note in about 100 grams of cooked edamame (1):

Also, the fat profile of edamame looks pretty good nutritionally.

Most of the fat is unsaturated fat, and comes from mono or polyunsaturated fats (more about vegan fats in this article!).

Soy products, like edamame contain isoflavones. They are phytoestrogens that may be associated with breast cancer risk reduction properties according to some research of moderate lifetime soy intake (2). 

Thankfully I do not have any allergies, and will continue to include edamame as a nutrient packed high protein source to add variety in my vegan focused diet.

How Healthy Are ‘The Only Bean’ Edamame Snacks?

I was quite impressed by the nutritional profile of ‘The Only Bean’ Edamame snacks I tried.

Here’s the nutrition facts for my favorite flavor so far – the Buffalo flavor. In 1/3 a cup serving (30 grams) (3), it contains about:

• Calories: 143
• Saturated Fat: 1 gram
• Cholesterol: 0 milligrams
• Sodium: 144 milligrams
• Dietary Fiber: 5 grams
• Added Sugars: 0 grams
• Protein: 13 grams
• Iron: 2 milligrams
• Calcium: 50 milligrams
• Potassium: 200 milligrams

This product is considered high protein with little saturated fat.

Increased saturated fat intake may increase the risk for heart disease, so I love to see snacks with little saturated fat.

Sodium isn’t super high in this product as well which is plus, since sodium is easily found in a variety of processed products.

Other flavors have higher amounts of sodium, and it’s important to consider the other sources of sodium you are consuming.

This product is a good source of fiber, which is important for our gut and bowel regulation.

As noted on the package, this product is also labeled:

• Vegan
• Gluten Free
• Non GMO Project verified

Would I Buy ‘The Only Bean’ Edamame Snacks again?

As someone who identifies as vegan and is not allergic to soy, I would get the buffalo flavor again, and am excited to try the other flavors.

While I could make my own edamame snacks, I also enjoy convivence and can see myself getting this again to help save in time in the kitchen.

Did you enjoy this review? What do you think about edamame? Do you include these legumes in dishes? Let me know in the comments below! I’d love to hear about your favorite recipes as well.
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