Edamame has 188 calories per cup or 121 calories for every 100 grams. Most of its calories are from protein, fat and carbohydrates.
37% 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. Most of the fat in edamame are healthier unsaturated fats.
Edamame is cholesterol free and trans-fat free
There is no significant amounts of
trans fat 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: