Nutrition for Edamame

Calories, Protein, Vitamins and More


Jump to:

image of edamame source

Edamame Nutrition Summary

One cup of edamame (155 grams or 0.3 lb) contains 188 calories and 18.5 grams of protein. Edamame consist of 73% water, 9% carbohydrates, 12% protein, and 5% fat.

Edamame is an excellent source of many nutrients, including dietary fiber, protein, calcium, iron, potassium and folate. It also contains significant amounts of Vitamin C, magnesium, thiamin, riboflavin, niacin, Vitamin B6, pantothenic acid, choline, phosphorus, zinc, manganese and Vitamin K.

In one cup of edamame:

  • Calories: 188
  • Protein: 18.5 g
  • Sugar: 3.4 g
  • Dietary fiber: 8.1 g
  • Fat: 8.1 g, (Saturated: 1 g)
  • Sodium: 9.3 mg
There is no significant amounts of cholesterol in edamame.

See the Edamame Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Edamame, frozen, prepared.

Calories in Edamame

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.

Calories from Carbs

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

Calories from Fat

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:

  • Total fat: 8.1 g
  • Saturated fat: 1 g
  • Monounsaturated fat: 2 g
  • Polyunsaturated fat: 3.3 g
There is no significant amounts of cholestrol in edamame.

Omega-3 and Omega-6 in Edamame

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. [2]

  • 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. [2]

  • linoleic acid: 2.78 g
The omega-6 to omega-3 ratio in edamame is 5.1: 1.

Calories Similar to Edamame

Some other vegetables with similar calories to edamame by weight:

Protein in Edamame

An excellent source of protein, a single cup of edamame contains 37% of recommended daily values or 18.5 grams of protein. In addition, edamame contains significant amounts of all 9 essential amino acids.

  • Protein: 18.46 g
  • Tryptophan: 0.2 g
  • Threonine: 0.51 g
  • Isoleucine: 0.47 g
  • Leucine: 1.15 g
  • Lysine: 1.15 g
  • Methionine: 0.22 g
  • Phenylalanine: 0.76 g
  • Valine: 0.5 g
  • Histidine: 0.41 g

Protein Similar to Edamame

Some other vegetables with similar amounts of protein to edamame by weight:

Vitamins and Minerals in Edamame

An good source of many nutrients, edamame contains abundant amounts of calcium, iron, potassium and folate. In fact, a single cup of edamame contains 121% of recommended daily values or 482.1 ug of folate. Also an excellent source of potassium, a single cup of edamame contains 29% of recommended daily values or 675.8 mg of potassium.

Vitamins in edamame (1 cup):
  • Vitamin a: 23.3 ug
  • Thiamin: 0.3 mg
  • Riboflavin: 0.2 mg
  • Niacin: 1.4 mg
  • Vitamin b6: 0.2 mg
  • Vitamin c: 9.5 mg
  • Vitamin e: 1.1 mg
  • Folate: 482.1 ug
  • Vitamin k: 41.4 ug
Minerals in edamame (1 cup):
  • Calcium: 97.7 mg
  • Potassium: 675.8 mg
  • Iron: 3.5 mg
  • Magnesium: 99.2 mg
  • Zinc: 2.1 mg
  • Selenium: 1.2 ug
  • Phosphorus: 262 mg
  • Copper: 0.5 mg
  • Manganese: 1.6 mg
  • Choline: 87.3 mg
There is no significant amounts of pantothenic acid or vitamin b12 in edamame.

Similar to Edamame for Folate (Vit B9)

Here are some other vegetables with similarly abundant amounts of folate (Vit B9) to edamame:

Flavonoids and Carotenoids in Edamame [3]

Edamame contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin. In one cup of edamame:

  • beta-carotene: 271 ug
  • lutein + zeaxanthin: 2509 ug

Edamame Nutrition Chart

Edamame:

( - g )

calories
KCAL %
carbohydrates
G %
dietary fiber
G %
sugar G
total fat
G %
saturated fat
G %
monounsaturated fat G
polyunsaturated fat G
trans fat G
protein
G %
Vitamin A
UG %
Vitamin C
MG %
calcium
MG %
iron
MG %
magnesium
MG %
potassium
MG %
thiamin (Vitamin B1)
MG %
riboflavin (Vitamin B2)
MG %
niacin (Vitamin B3)
MG %
Vitamin B6
MG %
pantothenic acid (Vitamin B5)
MG %
folate (Vitamin B9)
UG %
histidine
G %
isoleucine
G %
leucine
G %
lysine
G %
methionine
G %
phenylalanine
G %
threonine
G %
tryptophan
G %
valine
G %
choline
MG %
selenium
UG %
Water G
phosphorus
MG %
Starch G
zinc
MG %
manganese
MG %
copper
MG %
sodium
MG %
Vitamin K
UG %
Vitamin E
MG %
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Edamame in Cooking

Edamame is in the top 25% most popular ingredients for recipes. Edamame can be consumed raw. Most recipes call for one or two cups of edamame.


get Nutrition for food

Food item missing