Edamame beans (which are immature soybeans) are jam-packed with good-for-you nutrients and micronutrients. Along with heaps of fiber and plant-based protein a single cup of shelled edamame contains 115% of your daily folate, 56% vitamin K1, 25% magnesium, 20% iron, 19% potassium, 10% calcium, and more. The beans also contain almost ⅔ lower carbs than regular hummus, making this a great, healthy snack for those on a low-carb diet.