Edamame has 188 calories per cup or 121 calories for every 100 grams. Most of its calories are from protein, fat and carbohydrates.
37 percent of calories in edamame are from protein, 36% of calories are from fat and 27% of calories are from carbohydrates.
A good portion, or 27% of the calories in edamame are from carbohydrates.
The carbs in edamame are mostly in the form of dietary fiber, sugar and starch (59%, 25% and 17%). An excellent high-fiber food, a single cup of edamame contains 32% of recommended daily values or 8.1 grams of dietary fiber.
- Dietary fiber: 8.1 g
- Sugar: 3.4 g
- Starch: 2.3 g
A substantial amount, or 36% of the calories in edamame are from fat. Edamame has a moderate amount of total fat, with 8.1 grams or 13% of recommended daily values per cup. It also is cholestrol free. Most of the fat in edamame are healthier unsaturated fats:
There is no significant amounts of
cholestrol in edamame.
- Total fat: 8.1 g
- Saturated fat: 1 g
- Monounsaturated fat: 2 g
- Polyunsaturated fat: 3.3 g
Edamame is a source of healthy omega-3 fatty acids, containing a total of 0.55 grams for every cup. It contains significant amounts of alpha linoleic acid.
- alpha linoleic acid: 0.55 g
Also a good source of omega-6 fatty acids, every cup of edamame contains a total of 2.8 grams of omega-6. In addition, a large portion of the omega-6 in edamame comes from linolenic acid - the only essential omega-6 fatty acid.
The omega-6 to omega-3 ratio in edamame is 5.1: 1.
Some other vegetables with similar calories to edamame by weight: