When can babies eat Edamame?
From 6 months
Start with: Thick, smooth green puree.
Edamame are young, green soybeans. They are a rare 'complete' plant protein, meaning they provide all essential amino acids. They are also packed with fiber, iron, and calcium. For babies, edamame must be served without the tough, fuzzy pods and must be smashed or pureed, as the whole bean is a significant choking hazard.
How to serve Edamame, by age
- 6mo
From 6 months: Thick, smooth green puree.
Serve only as a completely smooth puree. Steam the shelled beans until very tender, then blend with water, breast milk, or olive oil. Because edamame is a common allergen (soy), introduce a small amount on its own first and wait 3-5 days before introducing another new food.
- 9mo
From 9 months: Flattened, smashable beans.
Offer as 'Flat-Smashed' beans or in a chunky mash. Cook until soft, then flatten each bean between your fingers so the skin bursts and the bean is no longer round. You can also mix smashed edamame into a 'green hummus' or mix with mashed avocado for a nutrient-dense spread.
- 12mo
From 12 months: Whole but very tender beans.
Toddlers can enjoy soft-cooked edamame, but they should still be lightly flattened or chopped to ensure safety. They are great in stir-fries or as a side dish. Never let a toddler eat the fuzzy pods, as they are indigestible and a choking hazard. Continue to monitor for soy allergy symptoms.
Choking risk & safe preparation
High choking risk
Edamame is a high choking risk due to its round/oval shape, firm texture, and 'slippery' surface. NEVER serve whole, firm beans to a baby. ALWAYS smash them flat. The pods (shells) are extremely fibrous and must be discarded entirely.
Allergen information
This is one of the common childhood allergens. Introduce it on its own and watch for a reaction before mixing it with new foods.
Contains or relates to these allergens:
- Soy
Nutrition & benefits
One of the best plant sources of Choline (56mg), which is critical for brain development and memory. It is also incredibly high in Folate (311mcg), essential for cellular growth and healthy blood production.
- Brain Food
- Immune Support
Per 100 g
- Energy
- 109kcal
- Protein
- 11.2g
- Fat
- 4.7g
- Fiber
- 4.8g
- Iron
- 2.1mg
- Vitamin C
- 9.7mg
See all nutrients (21)
Macronutrients
- Energy
- 109 kcal
- Protein
- 11.2 g
- Carbohydrates
- 7.6 g
- Fat
- 4.7 g
Key Minerals
- Iron
- 2.1 mg
- Calcium
- 60 mg
- Zinc
- 1.3 mg
- Sodium
- 6 mg
- Potassium
- 482 mg
- Magnesium
- 61 mg
- Phosphorus
- 161 mg
- Copper
- 0.3 mg
- Manganese
- 1 mg
Vitamins
- Vitamin C
- 9.7 mg
- Vitamin B6
- 0.1 mg
- Vitamin E
- 0.7 mg
- Vitamin K
- 31.4 mcg
- Folate
- 303 mcg
- Thiamin (B1)
- 0.1 mg
- Choline
- 56 mg
Other
- Fiber
- 4.8 g
Source: USDA FoodData Central
Pairs well with
Frequently asked
Is edamame safe if my baby has a milk allergy?
Yes, edamame (soy) is dairy-free. However, children with milk allergies are sometimes also sensitive to soy. Introduce it as a separate allergen and monitor for any reactions like hives or tummy pain.
Can I use frozen edamame?
Yes! Frozen edamame is often fresher and more nutrient-dense than 'fresh' versions that have traveled far. Just ensure you boil or steam them thoroughly until they are soft enough to smash easily with your fingers.
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