Edamame as a High-Protein Snack

Edamame - young soybeans in the pod - is one of the most underrated protein snacks. It is cheap, easy to prepare, and provides a complete plant protein with all essential amino acids.

Nutrition (per 1 cup / 155g shelled)

• Calories: 188
• Protein: 18.5g
• Carbs: 14g
• Fat: 8g
• Fibre: 8g

That protein-to-calorie ratio is excellent - comparable to chicken breast when considering the fibre and micronutrient bonus.

Why Edamame Is Great for Gym-Goers

• Complete protein - contains all 9 essential amino acids (rare for plant sources)
• High fibre - keeps you full between meals
• Rich in iron and calcium - important for active individuals
• Low effort preparation - boil or microwave for 5 minutes
• Portable - easy to take to the gym or office

Where to Buy in Malaysia

• Frozen edamame: RM6-12 per 500g at supermarkets (AEON, Jaya Grocer, Cold Storage)
• Fresh edamame: RM8-15 per kg at wet markets (seasonal)
• Shelled edamame (frozen): RM10-18 per 500g - more convenient, no pods to discard

How to Prepare

Basic (3 minutes)

1. Boil water with salt
2. Add frozen edamame
3. Cook 3-5 minutes
4. Drain, sprinkle with sea salt

Malaysian Style

• Toss boiled edamame with garlic, chili flakes, and a splash of kicap
• Or season with lime juice, salt, and chilli powder
• Or stir-fry shelled edamame with sambal and dried shrimp

Meal Prep Tip

Cook a large batch on Sunday. Portion into containers for the week. They keep 4-5 days refrigerated. Eat cold as a snack or add to salads, rice bowls, and stir-fries throughout the week.