Edamame with Sea Salt

150 g of shelled cooked edamame with a pinch of sea salt — 190 kcal, 17 g of plant protein, and ~25 mg of isoflavones — the highest-protein plant snack in the AgeGen rotation that needs zero preparation. Buy pre-cooked frozen; microwave 2 minutes; salt and eat.

Ingredients (1 serving)

• Edamame, shelled, cooked — 150 g
• Sea salt — pinch

Macros per serving

• Calories: 190 kcal
• Protein: 17 g
• Fat: 8 g
• Carbs: 14 g
• Fiber: 6 g

Key micronutrients

• Isoflavones: ~25 mg (soy)
• Folate: ~150 µg (~38% of the daily target)
• Vitamin K: ~26 µg
• Iron: ~2.5 mg

Why it earns a spot in the rotation

• Highest plant-protein snack by weight. 17 g of complete protein in 190 kcal — comparable to a hard-boiled egg snack but fully plant-based and ready in two minutes from frozen.
• Isoflavones in a whole-food format. Edamame provides ~25 mg of soy isoflavones — the same class studied for cardiovascular and bone endpoints — without the processing of soy supplements.
• Meaningful folate dose. At ~150 µg, a single serving covers close to 40% of the daily folate target, supporting methylation and DNA synthesis.
• Minimal prep. Pre-cooked frozen edamame requires 2 minutes in a microwave — the simplest high-protein snack in the rotation.

Related protocols

• Quinoa & Chickpea Roasted Veggie Bowl
• Mixed Nuts & Dark Chocolate (85%)
• Red Lentil Soup with Whole-Grain Bread

Sources

• MedlinePlus — Folate

AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.