Calories in edamame
A typical serving of edamame provides about 183 calories. Here are the full macros and nutrition facts.
Per serving · 1 cup (150 g in pod)
Calories
183kcal
Protein
16.5g
Carbs
15g
Fat
7.5g
Per 100 g
| Calories | 122 kcal |
| Protein | 11 g |
| Carbs | 10 g |
| Fat | 5 g |
| Saturated fat | 0.6 g |
| Fiber | 5.2 g |
| Sugars | 2.2 g |
| Sodium | 6 mg |
Data based on Open Food Facts and public nutrition databases.
Immature whole soybeans harvested before they harden. They are a very popular snack in Asian cuisine, served boiled or steamed with salt.
Nutritional benefits
- Complete protein containing all essential amino acids
- Low glycemic index ideal for blood sugar control
- Rich in isoflavones beneficial for bone health
How to prepare it
- 1.Boil in salted water for 5 minutes
- 2.Shock in ice water to maintain bright green color
- 3.Season with sea salt flakes or chili flakes
Lighter alternatives
Green peas
Similar profile but sweeter
Broad beans
Similar buttery texture
Lupin beans
Similar high-protein snack
Healthy tip
Eat them as a snack between meals to keep appetite in check thanks to their fiber.
Frequently asked questions
Do you eat the pod?
No, the pod is very fibrous; you only eat the beans inside.
Is it keto-friendly?
Yes, in moderation, because of its high fiber and protein content.
Can I find them frozen?
Yes, it is the most common way to buy them and they retain most nutrients.