Edamame
Young soybeans with a complete amino acid profile: 18 g protein and 8 g fibre per cup.
Nutrition per 100 g
Standardised to 100 g of edamame, cooked for fair comparison. Typical serving: 1 cup shelled, cooked (155 g) — 189 kcal per 155 g serving.
| Nutrient | Per 100 g | Per serving (155 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 122 kcal | 189 kcal | 100 kcal |
| Protein | 11.9 g | 18.4 g | 9.7 g |
| Carbohydrate | 10 g | 15.5 g | 8.2 g |
| Fat | 5.2 g | 8.1 g | 4.3 g |
| Fibre | 5.2 g | 8.1 g | 4.3 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of edamame, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (155 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin C | 11.4 mg | 17.7 mg | 13% |
| Thiamin | 0.2 mg | 0.31 mg | 17% |
| Riboflavin | 0.19 mg | 0.29 mg | 15% |
| Niacin | 0.9 mg | 1.4 mg | 6% |
| Vitamin B6 | 0.14 mg | 0.22 mg | 8% |
| Folate | 185 µg | 287 µg | 46% |
| Minerals | |||
| Calcium | 72.9 mg | 113 mg | 6% |
| Iron | 2.3 mg | 3.6 mg | 13% |
| Magnesium | 72.8 mg | 113 mg | 17% |
| Phosphorus | 196 mg | 304 mg | 16% |
| Potassium | 520 mg | 806 mg | 11% |
| Sodium | 15.2 mg | 23.6 mg | <1% |
| Zinc | 1.4 mg | 2.2 mg | 13% |
| Copper | 0.41 mg | 0.64 mg | 46% |
| Manganese | 1.2 mg | 1.9 mg | 52% |
Source: USDA FoodData Central — Edamame, frozen, prepared
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat edamame?
- One of the few plant foods with all essential amino acids in good proportion.
- Protein comparable to a small chicken breast, with fibre attached.
- Frozen bags cook in three minutes.
How to include it
- Boil in the pod and toss with sea salt and chilli.
- Add shelled beans to grain bowls and salads.
- Blitz into a green dip with lemon and mint.
Things to consider
- Soy is a major allergen.
- Salted pods in restaurants can carry a lot of sodium.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Tofu
A complete plant protein made from soybeans, often set with calcium salts.
- kcal
- 144
- protein
- 15 g
- fibre
- 2 g
per 100 g · Typical serving: 100 g firm
Tempeh
Fermented whole soybeans: 20 g protein and 9 g fibre per 100 g, with a firm, nutty bite.
- kcal
- 192
- protein
- 20.3 g
- fibre
- 9 g
per 100 g · Typical serving: 100 g
Quinoa, cooked
A seed cooked like a grain, providing all essential amino acids alongside fibre and iron.
- kcal
- 120
- protein
- 4.4 g
- fibre
- 2.8 g
per 100 g · Typical serving: 100 g cooked
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