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Cold Edamame Salad - Recipe and Nutrition Facts
78

Cold Edamame Salad Recipe

Cold Edamame Salad has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Vitamin B6 and Vitamin C.

The food contains 32.5g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 20.9 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.

Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 78, for Cold Edamame Salad, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein26%
 Calories from Fat33%
 Calories from Carbs41%

Why this is good for you

  • Very high in Protein
  • High in Vitamin B6
  • Very high in Vitamin C
  • Very high in Dietary Fiber

Why this is bad for you

  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A400 IU8%
Vitamin C78.8 mg131.3%
Vitamin D0 IU
Vitamin E1.1 mg3.7%
Thiamin0.12 mg8.1%
Riboflavin0.08 mg4.9%
Niacin0.82 mg4.1%
Vitamin B60.47 mg23.4%
Folate41.6 mcg10.4%
Vitamin B120 mcg
Pantothenic Acid0.39 mg3.9%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium39 mg3.9%
Iron1.5 mg8.4%
Magnesium25.2 mg6.3%
Phosphorus84 mg8.4%
Potassium403.5 mg11.5%
Sodium496.9 mg20.7%
Zinc0.54 mg3.6%
Copper0.13 mg6.7%
Manganese0.31 mg15.5%
Selenium2.2 mcg3.1%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate32.5 g10.8%
Dietary Fiber8.2 g32.8%
Sugars7.6 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein20.9 g41.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat11.9 g18.3%
Saturated Fat1.6 g8%
Monounsaturated Fat5 g
Polyunsaturated Fat1.2 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 318 Calories from Fat 0

% Daily Value *

Total Fat 11.9 g 18.3%

Saturated Fat 1.6 g 8%

Trans Fat

Cholesterol 25 mg 8.3%

Sodium 496.9 mg 20.7%

Total Carbohydrates 32.5 g 10.8%

Dietary Fiber 8.2 g32.8%

Sugars 7.6 g

Protein 20.9 g 41.8%

Vitamin A 8% Vitamin C 131.3%

Calcium 3.9% Iron 8.4%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=227582 Embed Table:

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