Legumes
Edamame nutrition facts
A 1 undetermined cup (155 g) serving of edamame provides 188 calories, 18 g protein, 14 g carbohydrate, and 8 g fat — about 37% of its calories from protein, 27% from carbohydrate, and 36% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 undetermined cup (155 g) | Per 100 g |
|---|---|---|
| Calories | 188 | 121 |
| Protein | 18 g | 12 g |
| Total carbohydrate | 14 g | 9 g |
| Total fat | 8 g | 5 g |
Vitamins & minerals
Per serving (155 g)
- Vitamin C
- 9.46 mg
- Vitamin A (RAE)
- 23.3 mcg
- Vitamin E
- 1.05 mg
- Vitamin K
- 41.4 mcg
- Thiamin (B1)
- 0.31 mg
- Riboflavin (B2)
- 0.24 mg
- Niacin (B3)
- 1.42 mg
- Vitamin B6
- 0.16 mg
- Folate (DFE)
- 482 mcg
- Magnesium
- 99.2 mg
- Phosphorus
- 262 mg
- Zinc
- 2.12 mg
- Copper
- 0.53 mg
- Manganese
- 1.59 mg
- Selenium
- 1.24 mcg
Photo by Nano Erdozain on Pexels
Selecting, storing & prepping edamame
- Selecting
- Edamame is sold both in-pod and pre-shelled, fresh or frozen; frozen is the most common form outside Asia and retains nutrients well since it's typically blanched and frozen shortly after harvest.
- Storing
- Frozen edamame keeps up to 8 months in the freezer. Fresh in-pod edamame keeps 2-3 days refrigerated before the pods start to toughen.
- Prepping
- Boiling or steaming edamame pods for a few minutes and salting them right after cooking (while still wet) helps the salt adhere better than salting dry pods.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 undetermined cup (155 g), edamame is an excellent source of Folate, Manganese, Copper, Protein, Vitamin K, Dietary Fiber, Thiamin, Magnesium, Phosphorus, and Iron and a good source of Zinc, Riboflavin, Potassium, and Vitamin C.
% of the FDA Daily Value per 1 undetermined cup (155 g) serving.
Key metrics
Nutrient density
Per 100 kcal, edamame delivers about 12% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More potassium than 85% of foods · 82% of legumes
- More magnesium than 84% of foods · 73% of legumes
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest legumes to edamame by nutrition (per 100 g), and how each differs.
Complete the protein
Plant proteins like edamame are lower in some essential amino acids. Eating legumes together with grains & starches and nuts & seeds over the course of a day fills in the gaps for a more complete amino-acid profile — they don’t have to be in the same meal. Some protein-rich partners:
Questions
- How many calories are in edamame?
- A 1 undetermined cup (155 g) serving of edamame has about 188 calories. Per 100 g, it has 121 calories — a moderate calorie density.
- How much protein is in edamame?
- Edamame provides about 18 g of protein per 1 undetermined cup (155 g) serving, which is 37% of the Daily Value — an excellent source.
- What are the macros in edamame?
- Per serving, edamame has roughly 18 g protein, 14 g carbohydrate, and 8 g fat. By calories, that is 37% protein, 27% carbohydrate, and 36% fat.
- Is edamame high in protein?
- Edamame has a protein density of about 9.8 g per 100 kcal, and 37% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in edamame?
- Per 1 undetermined cup (155 g), edamame is a notable source of Folate, Manganese, Copper, Vitamin K, Thiamin, and Magnesium. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of edamame?
- Per 1 undetermined cup (155 g), edamame has 188 calories, 18 g protein, 14 g carbohydrate, and 8 g fat, plus notable amounts of Folate, Manganese, Copper, Vitamin K, Thiamin, and Magnesium. See the full nutrition facts label above for every vitamin and mineral.
Use it
More legumes
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 168411 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Edamame Nutrition Facts.” https://nutrifactshub.com/foods/edamame