Roasted edamame comes with a long list of healthy snack perks: It’s a crispy vegetarian (and vegan) savory snack that’s also full of protein and fiber. Here’s what to expect from roasted edamame snacks’ nutrition, ingredients, and taste.
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What are the Nutrition Facts and ingredients for roasted edamame snacks?
The Nutrition Facts and ingredients for roasted edamame snacks don’t vary much from brand to brand (check the label of yours to be sure). We’re using The Only Bean Crunchy Roasted Edamame High Protein Supersnacks as an example.
Compared to foods like most chips, pretzels, and crackers—not exactly high-protein snacks—calling The Only Bean’s mighty little beans “super” isn’t a stretch. They’re largely dried edamame (young green soybeans) seasoned with soybean oil and spices.
That means every 1 oz. serving of The Only Bean’s crispy green snacks has 14 grams of protein, 5 or 6 grams of fiber, and a smattering of healthy fats, all for just 120 to 140 calories. If those numbers sound impressive, they are. In fact, each serving of The Only Bean’s roasted edamame packs as much protein as two eggs and delivers more fiber than a cup of blueberries.
If you can’t get your hands on The Only Bean, look for roasted edamame snacks with similar Nutrition Facts from other major brands like Biena or Seapoint Farms.
What about salt? In The Only Bean’s roasted edamame snacks, sodium ranges from 120 to 240 milligrams per serving—5% to 10% of a day’s recommended maximum. Not bad at all. (If you like spicy edamame, try the Wasabi Soy Sauce flavor, which is at the low end.) But heads up: With 390 mg of sodium per serving, Biena’s Ranch flavor is saltier than most others.
Are roasted edamame snacks gluten-free and dairy-free?
If you need to eat gluten-free or dairy-free, you’re in luck. Because most roasted edamame snacks are suitable for a vegan diet, that means they’re also dairy-free. And all the brands we’ve seen—that is, The Only Bean, Biena, and Seapoint Farms—label their roasted edamame “gluten-free” as well. If you need to eat a gluten-free diet, always check the label to be sure.
How to use crispy edamame
If you just want to snack on roasted edamame as is, we get it. But if you also want to mix things up, we have ideas:
- Toss roasted edamame with your favorite nuts, seeds, and/or dried fruit for a personalized snack mix or trail mix
- Use roasted edamame as “croutons” on top of your salad or veggie-grain bowl
- Serve roasted edamame on a snack plate or charcuterie-type board with vegetables, nuts, or fruit and a healthy dairy or plant-based cheese, if you like
- Garnish your hummus with a drizzle of extra-virgin olive oil and serve alongside sliced raw vegetables and a handful of roasted edamame
Fresh or frozen edamame recipes
If roasted edamame snacks whet your appetite for more edamame, try one of our healthy recipes that call for cooked fresh or frozen edamame:
More about edamame and other soy protein foods
If you’re hungry for more info about edamame and other soy foods like tofu, we have plenty of that to go around:
