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Edamame calories and nutrition facts
100 grams of edamame contains 141 calories, with 12.4 g of protein, 11.1 g of carbohydrate and 6.4 g of fat. It provides 4.2 g of fiber per 100 g. Most of its calories come from fat.
Edamame are young soybeans, and they eat like a vegetable while delivering like a legume: a cup in the pod makes a slow, salty, 18-gram-of-protein snack. The pod-squeezing ritual keeps hands busy and pace slow, which is worth more than the numbers suggest. Shelled weights and podded weights differ — these values are for shelled beans.
Where the calories come from
Protein 33% Carbs 29% Fat 38%
How edamame compares
Per 100 g, against the closest vegetables in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Edamame | 141 kcal | 12.4 g | 11.1 g | 6.4 g |
| Green soybeans | 147 kcal | 13 g | 11.1 g | 6.8 g |
| Sprouted soybeans, stir-fried | 125 kcal | 13.1 g | 9.4 g | 7.1 g |
| Sprouted soybeans | 122 kcal | 13.1 g | 9.6 g | 6.7 g |
| Edamame, prepared | 121 kcal | 11.9 g | 8.9 g | 5.2 g |
Nutrition facts for edamame
| Nutrient | Per 100 g | Per 1 cup |
|---|---|---|
| Calories | 141 kcal | 219 kcal |
| Protein | 12.4 g | 19 g |
| Carbohydrate | 11.1 g | 17 g |
| Fat | 6.4 g | 10 g |
| Fiber | 4.2 g | 7 g |
| Saturated fat | 0.7 g | 1 g |
| Salt | 0 g | 0 g |
Print an EU-style nutrition label for edamame — per 100 g and per portion.
Vitamins and minerals in edamame
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Manganese | 0.5 mg | 22% |
| Thiamin (B1) | 0.26 mg | 22% |
| Vitamin C | 17 mg | 19% |
| Iron | 2.5 mg | 14% |
| Magnesium | 60 mg | 14% |
| Phosphorus | 158 mg | 13% |
| Copper | 0.12 mg | 13% |
| Riboflavin (B2) | 0.16 mg | 12% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common edamame servings
How many calories in a portion of edamame — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 g (100 g) | 141 kcal | 12 g | 11 g | 6 g |
| 1 cup (180 g) | 254 kcal | 22 g | 20 g | 12 g |
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Frequently asked questions
How many calories are in edamame?
Edamame has 141 calories per 100 grams. A typical serving of 1 cup (155 g) has about 219 calories.
How much protein is in edamame?
Edamame contains 12.4 g of protein per 100 g, or about 19 g per 1 cup.
How much fiber does edamame have?
Edamame has 4.2 g of fiber per 100 g. Reference intakes for adults are around 25-30 g of fiber per day, so it contributes meaningfully.
Are these edamame calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #169283 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
