Calories in Edamame: Nutrition Facts & Serving Sizes
Per 1 cup (155g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Edamame are immature green soybeans, typically steamed or boiled and served in or out of the pod. One cup (155g) contains 188 calories, 18.4g of protein, 13.8g of carbs, and 8.1g of fiber. Per 100g, edamame provides 121 calories and 11.9g of protein, making it one of the best plant-based protein sources available. The fiber-to-carb ratio is exceptionally high at 5.2g fiber per 8.9g carbs, giving a net carb count of only 3.7g per 100g. Edamame is packed with micronutrients: 311mcg folate, 64mg magnesium, 436mg potassium, 63mg calcium, and 2.3mg iron per 100g. It is a staple in Japanese cuisine and has gained popularity in fitness communities as a protein-dense snack and side dish. For vegan and plant-based athletes, edamame is one of the rare plant foods providing complete protein with all essential amino acids.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (155g) | 187.6 | 18.4g | 13.8g | 8.1g | 8.1g |
| 100g | 121 | 11.9g | 8.9g | 5.2g | 5.2g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 121 | 6% |
| Protein | 11.9g | 24% |
| Total Fat | 5.2g | 7% |
| Saturated Fat | 0.6g | 3% |
| Total Carbohydrates | 8.9g | 3% |
| Dietary Fiber | 5.2g | 19% |
| Sugars | 2.2g | 4% |
| Sodium | 6mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.6g | 0% |
| Calcium | 63mg | 5% |
| Iron | 2.3mg | 13% |
| Potassium | 436mg | 9% |
| Vitamin A | 15mcg | 2% |
| Vitamin C | 6.1mg | 7% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 64mg | 15% |
| Phosphorus | 169mg | 14% |
| Zinc | 1.4mg | 13% |
| Selenium | 0.8mcg | 1% |
| Folate | 311mcg | 78% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 0.9mg | 6% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Edamame
Edamame is one of the few plant foods that provides complete protein, meaning it contains all nine essential amino acids needed for muscle protein synthesis. At 11.9g of protein per 100g and 18.4g per cup, it is an efficient protein source for both omnivores and plant-based athletes.
The folate content of 311mcg per 100g is exceptional. Folate is critical for DNA synthesis, red blood cell production, and cell repair, all of which are especially important during periods of high training volume. This single cup serving meets roughly 78% of the daily recommended intake.
Magnesium at 64mg per 100g supports over 300 enzymatic reactions including protein synthesis, nerve transmission, and muscle contraction. Many people fall short on magnesium, and edamame is one of the most accessible food sources.
Potassium at 436mg per 100g helps maintain proper fluid and electrolyte balance, important for preventing muscle cramps and supporting cardiovascular function during exercise.
Iron at 2.3mg per 100g is meaningful for a plant food. Vitamin C in the diet (6.1mg in edamame itself) helps with non-heme iron absorption. Calcium at 63mg per 100g contributes to daily bone mineral intake without requiring dairy.
The 2.2g of polyunsaturated fat per 100g includes omega-6 fatty acids. Edamame has no cholesterol and only 0.6g of saturated fat, making it a heart-healthy protein choice.
Dietary Considerations
Edamame is vegan, vegetarian, gluten-free, and dairy-free. With only 3.7g of net carbs per 100g (8.9g total carbs minus 5.2g fiber), edamame is one of the most keto-compatible legumes available. It fits low-carb, high-protein, and plant-based diets. At 121 calories and 11.9g of protein per 100g, it has an excellent calorie-to-protein ratio for weight loss phases. Edamame is not suitable for those with soy allergies. It fits paleo-inspired diets only if soy is individually tolerated, as some paleo frameworks exclude legumes. For anyone building muscle on a plant-based diet, edamame is a practical, versatile protein source that works as a snack, in grain bowls, stir-fries, or as a side dish.
Daily Intake (100g)
100g of edamame provides 6% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in edamame?
Edamame contains 121 calories per 100g. A 1 cup serving (155g) provides 188 calories with 18.4g of protein, 13.8g of carbs, and 8.1g of fiber. It is a nutrient-dense food with a strong protein-to-calorie ratio.
Is edamame good for weight loss?
Yes. Edamame is excellent for weight loss. It provides 11.9g of protein and 5.2g of fiber per 100g at only 121 calories. The high protein and fiber content promote satiety, reducing overall calorie intake. It also has a low net carb count of 3.7g per 100g.
How much protein in edamame?
Edamame contains 11.9g of protein per 100g. One cup (155g) provides 18.4g of protein. It is a complete protein, meaning it contains all nine essential amino acids, which is rare among plant foods. This makes it a strong protein source for plant-based athletes.
Is edamame keto-friendly?
Edamame is one of the most keto-compatible legumes. With 8.9g of total carbs and 5.2g of fiber per 100g, the net carb count is only 3.7g per 100g. A full cup (155g) has about 5.7g net carbs, which fits easily within a standard 20-50g daily keto carb limit.
Is edamame a complete protein?
Yes. Edamame, like all soy products, is a complete protein, providing all nine essential amino acids including leucine, isoleucine, and valine (the BCAAs). This makes it uniquely valuable among plant proteins for supporting muscle protein synthesis.
What is the difference between edamame and soybeans?
Edamame are immature soybeans harvested before they harden and dry. Mature dried soybeans have about 147 calories per 100g compared to edamame's 121. Edamame has a softer texture, milder flavor, and higher water content. Both are complete proteins, but edamame is typically eaten fresh or frozen while mature soybeans are processed into tofu, tempeh, and soy milk.
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