1 serving (160 grams) contains 224 calories, 18.4 grams of protein, 12.1 grams of fat, and 13.8 grams of carbohydrates.
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Nutrition Information
Calories |
224 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.1 g | 15% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 4.5 g | ||
| Cholesterol | 3.2 mg | 1% | |
| Sodium | 203.2 mg | 8% | |
| Total Carbohydrates | 13.8 g | 5% | |
| Dietary Fiber | 8 g | 28% | |
| Sugars | 3.4 g | ||
| protein | 18.4 g | 36% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 97.6 mg | 7% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 675.2 mg | 14% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Cooked edamame
Cooked edamame are young, green soybeans harvested before maturation, originating from East Asia where they have been a staple in Japanese, Chinese, and Korean cuisines. Typically served boiled or steamed, edamame are enjoyed on their own or as an ingredient in various dishes. Nutritionally, they are an excellent plant-based protein source, providing approximately 18 grams of protein per cup (cooked). Edamame also delivers significant amounts of dietary fiber, vitamin K, folate, manganese, and essential fatty acids. These qualities make them a nutrient-dense addition to balanced diets and vegetarian meal plans.
Health Benefits
- Rich in plant-based protein: Contains 18 grams of protein per cooked cup, supporting muscle growth and repair.
- High in dietary fiber: Offers about 8 grams per cup, aiding digestion and promoting satiety.
- Good source of folate: Provides 482 mcg per cup, crucial for DNA synthesis and cell repair.
- Contains omega-3 fatty acids: Beneficial for heart health and reducing inflammation.
- Rich in vitamin K: Contributes to bone health and proper blood clotting processes.
Dietary Considerations
Selection and Storage
Store cooked edamame in an airtight container in the refrigerator for up to 3 days. Reheat by steaming or microwaving briefly to maintain texture and flavor.
Common Questions About Cooked edamame Nutrition
Is cooked edamame high in protein?
Yes, cooked edamame is an excellent source of plant-based protein. A 1-cup serving (155g) of cooked edamame contains approximately 18.5 grams of protein, making it a great option for meeting daily protein needs, especially for vegans and vegetarians.
Can I eat cooked edamame on a keto diet?
Cooked edamame is moderately low in carbs, with about 13.8 grams of total carbohydrates and 8 grams of net carbs per 1-cup serving. While it can fit into a more lenient keto diet, it may not be ideal for stricter carb limits; portion control is key.
What are the health benefits of cooked edamame?
Cooked edamame is rich in essential nutrients, including fiber (8g per cup), folate, vitamin K, and iron. It supports heart health by providing isoflavones, a type of antioxidant, and promotes digestion due to its high fiber content. However, individuals sensitive to soy or with thyroid conditions should consult a healthcare provider before regular consumption.
What is the recommended serving size for cooked edamame?
A typical serving size for cooked edamame is 1 cup (about 155g), which provides around 190 calories, 18.5g of protein, and 8g of fiber. This portion is a healthy snack or side dish, but larger portions should be consumed cautiously if calorie or carbohydrate intake is a concern.
How does cooked edamame compare to other plant-based proteins?
Cooked edamame is higher in protein than many legumes, such as chickpeas or lentils. For example, 1 cup of edamame has 18.5g of protein compared to about 15g in lentils. It is also lower in carbs and has a more complete amino acid profile, similar to animal proteins, making it a superior plant-based protein option.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Cooked edamame DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
