Looking for a healthier snack for you and your family? The soybean snack food, edamame is great choice compared to typical snack foods. Edamame is good source of high quality protein, fiber, iron, thiamin, floated, vitamin K, and magnesium. It is also one of the few plant sources that contain omega-3 fatty acids.


Snack Food Serving Size Calories Protein (grams) Fat (grams) Carbs (grams) Fiber (grams) Sodium


Edamame ½ cup, shelled


8 3 9 4 30
Pretzel Twists


1 ounce 110 2 1 23 1 590
Potato chips


1 ounce 150 2 10 14 1 190
Cheese Crackers


1 ounce 140 3 7 17 1 282


Fresh edamame should be used within two days of purchase. Look for pods that are plump and firm and keep them refrigerated. The little beans are also great in stir-fry dishes.


Eat Smarter…
Vicki Bovee, MS, RDN, LD