Edamame are young, green soybeans steamed or boiled in the pod and eaten as a snack or side dish. Per 100 g they provide 121 calories with 11.9 g protein and 5.2 g fiber.
Edamame are young, green soybeans harvested before they mature, usually boiled or steamed and served in the pod with salt. They are a popular appetizer and snack in Japanese and East Asian cuisine, and the beans are also added to salads and grain bowls.
Nutritionally, edamame is a good source of plant protein and fiber. Per 100 g it provides about 121 kcal, 8.9 g of carbohydrates, 11.9 g of protein, and 5.2 g of fat, with 5.2 g of dietary fiber, 6 mg of sodium, and 63 mg of calcium.
Edamame is usually eaten by squeezing the beans out of the inedible pods. For accurate tracking, weigh the shelled beans only, and use the serving sizes below.
Plan your portion
How much is in your serving of Edamame?
Nutrition values are reported per 100 g of shelled beans. A typical 1/2 cup serving (about 78 g) provides roughly 94 kcal. Use the serving sizes below to estimate portions when logging.
Calculated from the per-100-g reference. Values are rounded.
Serving
Weight
Calories
Carbs
Protein
Fat
100 g
100 g
121 kcal
8.9 g
11.9 g
5.2 g
1/2 cup shelled
78 g
94.4 kcal
6.9 g
9.3 g
4.1 g
1 cup shelled
156 g
188.8 kcal
13.9 g
18.6 g
8.1 g
Use the weight of the edible portion in the food state shown above.
