Nutritionists reveal the unexpected vegetable that beats eggs in protein—by nearly triple

When it comes to protein, most people immediately think of meat, eggs, or dairy. But what if a humble green vegetable packed nearly three times the protein of an egg?

Edamame, young soybeans harvested before they mature, might just be the best-kept secret in the world of plant-based nutrition. A single cup of these vibrant green beans contains a staggering 18.4 grams of protein—almost the equivalent of three eggs. Not only that, but edamame is a complete protein, meaning it provides all nine essential amino acids that the body cannot produce on its own.

More Than Just a Snack

While edamame has long been a staple in Japanese cuisine, particularly in izakayas (pub-style eateries), it has quietly gained recognition in the West as a nutritional powerhouse. Whether tossed into salads, blended into hummus, or simply sprinkled with salt, these beans are both versatile and packed with health benefits.

Protein is essential for muscle growth, immune function, and overall cellular repair, making high-protein foods a key part of any balanced diet. Traditionally, meat and dairy have dominated the conversation around protein intake, but plant-based options like edamame are proving to be serious contenders.

For context, a single large egg contains 6.3 grams of protein, contributing about 13% of an adult’s daily recommended intake based on a 2,000-calorie diet. Meanwhile, a cup of edamame nearly triples that amount—without the cholesterol found in eggs or animal products.

Ancient Roots, Modern Superfood

Edamame isn’t a new health trend—it dates back to Japan’s Edo period (1603–1868), when farmers would snack on fresh soybeans still attached to their stalks. The name itself, “edamame,” translates to “bean branch,” a nod to its traditional method of sale and consumption.

It wasn’t until the sushi boom of the 1980s that edamame gained traction in Western diets. As Japanese cuisine became more mainstream, so did this protein-rich snack. Today, it’s commonly found in supermarkets, health food stores, and restaurant menus worldwide.

A Favourite Among Chefs and Nutritionists

Edamame’s growing popularity isn’t just among fitness enthusiasts and vegans—it’s also a favourite of top chefs. Culinary innovators have used it to create everything from protein-rich pasta to creamy hummus alternatives. Celebrity chefs like Edward Lee have incorporated it into modern fusion dishes, while food experts praise its mild, nutty flavour and satisfying texture.

Beyond its impressive protein content, edamame is rich in fibre, iron, and antioxidants, making it a nutritional all-rounder. It’s also naturally low in calories, making it an excellent choice for weight management.

So, whether you’re looking to up your protein intake or simply add variety to your meals, edamame is a game-changer. Packed with protein, steeped in history, and beloved by nutritionists, this unassuming green bean might just be the ultimate plant-based superfood.