Can I Eat Edamame While Pregnant?

During pregnancy, it becomes more than a necessity to eat healthily. Your body needs the right nutrients to foster baby’s growth and keep y’all out of sickness.

One food you might consider adding to your pregnancy diet is edamame. These young soybeans are usually served in pods. They are very delicious and are a powerhouse of the good nutrients; Name them, proteins, fiber, vitamins, and minerals, that you and your baby need at this time.

But with any food during pregnancy, there are some caveats to be mindful of. Let’s discuss everything you need to know about edamame while pregnant.

Can pregnant women eat edamame?

What is edamame ?

Edamame are small pod-like beans that feel softer than the usual soybean. It might be surprising to know that both the pods and beans are edible, usually depending on the cooking method.

They are very popular all across Eastern Asia, especially in Japan, and are used as snacks, side dishes, and cuisine ingredients. Nutritionally, they’re indeed a superfood!

What are the key nutrients in edamame?

Here’s a list of all the nutrients found in a cup (or 155 grams) of edamame.

  • Calories: 188 kcal
  • Protein: 18.5 grams
  • Total Fat: 8 grams
  • Carbohydrates: 13.8 grams
  • Dietary Fiber: 8.1 grams
  • Sugars: 3.3 grams
  • Vitamin K: 41 mcg
  • Folate: 482 mcg
  • Thiamin: 0.3 mg
  • Vitamin C: 6.1 mg
  • Calcium: 97.6 mg
  • Iron: 3.5 mg
  • Magnesium: 99 mg
  • Phosphorus: 262 mg
  • Potassium: 676 mg
  • Zinc: 2.1 mg

Edamame’s health benefits go beyond its macronutrients. Talking about its vitamins and minerals, it’s a heap! Eating an entire cup can meet about 56% of the Daily Value of Vitamin K and provide more folates than you’d ever think.

A full cup on a regular day should offer 190 calories, making it a satisfying yet low-fat snack. Its nutritional profile is splendid. Nearly 40% of these calories originate from its proteins. This makes it a powerful source of plant-based proteins and is especially ideal for pregnant women on a vegan diet.

Additionally, it compensates for enough carbs and fats with 36% of calories from fat and 27% from carbohydrates. This also makes it a well-rounded food to include in a balanced pregnancy diet.

Are edamame beans safe while pregnant?

Yes, but with a few considerations. As discussed above, they are very nutritious, and enjoying a couple of servings in a week can be a safe and healthier add-on to your pregnancy diet.

They aren’t only low on the fats/calories, but they also pack folate and fiber that are beneficial for both mom and baby.

However, it’s important to wholly cook them before eating. Consuming raw or undercooked edamame is not safe during pregnancy.

This careful preparation helps to get rid of the potential bacteria while allowing you to reap the full benefits.

Remember this: Anytime you need to introduce a new food into your pregnancy diet, inform your doctor or dietitian to ensure it’s safe for your particular health situation because every pregnancy is almost different.

Tips to safely eating edamame while pregnant

Eating these during pregnancy can be a great way to catch some important nutrients, but it’s great to do it the right way.

1. Cook them well:

Always ensure they are well-cooked. They are usually imported precooked or totally uncooked. Aim to steam the precooked type for about 3 minutes and the uncooked type for 5 to 6 minutes.

Keeping them on the fire for too long will make them mushy so check the time. Also, cook them in very little salt water and try to skip sprinkling salt while they sit to cool.

Most of the time, it is served with a beer, but you do not want to complicate your health by introducing alcohol into your diet, so you’d need to skip this part. You can serve with miso soup or in hot salads.

2. Watch the Portions:

Even though they’re healthy, it’s a good idea to eat it in moderation. Stick to standard serving sizes – about a half-cup of shelled beans.

3. Buy From Reputable Sources:

Get yours from a store or a brand that you trust to maintain high safety and quality standards. This reduces the chance of contamination…..

Eating these while you’re pregnant can be a great way to get important nutrients, but it’s essential to do it safely. Here are some tips to keep in mind:

4. Check for Allergies:

If you’ve never had edamame or soy products before, check with your doctor about potential soy allergies. If you’re allergic to soy, you should avoid it completely.

5. Opt for Organic:

Choose the organic type whenever possible. Organic produce is less likely to contain pesticides, which is better for your health and the baby’s development.

6. Avoid Added Salt:

It’s important to check sodium intake at this time, thence go for unsalted edamame. Too much salt isn’t great during pregnancy.

By following these tips, you can enjoy this Japanese dish as a healthy snack or part of a meal without worrying too much about safety during your pregnancy.


Can you eat cooked edamame while pregnant?

Absolutely, you can eat cooked edamame while pregnant as long as it’s fully heated and prepared hygienically to ensure it’s free from harmful bacteria

Is edamame good for conception?

Yes, edamame can be good for conception due to its high protein and folate content, which are essential nutrients for fertility and early pregnancy development.


Pregnant women can definitely eat edamame as part of a healthy diet. It’s packed with protein, fiber, and vitamins that are beneficial for both the mother and the developing baby.

However, it’s important to eat them thoroughly cooked to avoid any potential health risks, such as exposure to bacteria. As with any dietary change during pregnancy, it’s a good idea to consult with a healthcare provider, especially if you have concerns or existing dietary restrictions.

Enjoying edamame in moderation and as part of a balanced diet can contribute positively to a healthy pregnancy.

Georgina Austin

Georgina Austin

Georgina is a certified midwife, a seasoned writer and a mother of twins - Noel and Noelle. She brings to this blog eleven years of experience in maternity support, coupled with her personal motherhood adventures to give you factual information on women's health.

Aside writing on pregnancy and breastfeeding, she writes on sexual health concerns, birth control guides, egg donation, sibling dynamics, and balancing the demands of multiple children.