1 serving (100 grams) contains 121 calories, 11.9 grams of protein, 5.2 grams of fat, and 9.9 grams of carbohydrates.
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Nutrition Information
Calories |
302.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13 g | 16% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 15 mg | 0% | |
| Total Carbohydrates | 24.8 g | 9% | |
| Dietary Fiber | 13 g | 46% | |
| Sugars | 5.5 g | ||
| protein | 29.8 g | 59% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 157.5 mg | 12% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 1090 mg | 23% | |
* 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 Edamae
Edamame, which are immature soybeans harvested before reaching full maturity, originated in East Asia and are often used in Japanese, Chinese, and Korean cuisines. Commonly served steamed or boiled, these vibrant green beans are a nutritious snack or side dish. Edamame offers a balanced macronutrient profile, being rich in protein (11.9g per 100g), fiber (5.2g), and healthy fats (5.2g). It also provides essential micronutrients like calcium (63 mg), iron (2.5 mg), and vitamin C (6.1 mg), making it a versatile food choice, especially for plant-based diets. Its moderate caloric content (121 kcal per 100g) makes it suitable for weight management, while its nutrient density supports overall health.
Health Benefits
- High protein content (11.9g per 100g) supports muscle repair and growth, making it ideal for vegetarians and athletes.
- Rich in dietary fiber (5.2g), which promotes digestive health and helps maintain healthy blood sugar levels.
- Contains iron (2.5 mg), critical for forming hemoglobin and supporting oxygen transport in the body.
Dietary Considerations
Selection and Storage
Store edamame in the refrigerator for up to 3 days or freeze for longer shelf life. Steam or boil for 3-5 minutes before serving.
Common Questions About Edamae Nutrition
Is edamame a good source of protein?
Yes, edamame is an excellent plant-based source of protein. A one-cup serving contains approximately 11.9 grams of protein, making it ideal for those looking to increase their protein intake through nutritious foods.
Can I eat edamame on a keto diet?
Edamame is moderately compatible with a keto diet. One cup contains 9.9 grams of carbohydrates, but 5.2 grams of this is fiber, leaving a net carb count of 4.7 grams. It can fit into keto if consumed in moderation.
What are the health benefits of eating edamame?
Edamame is rich in protein, fiber, and essential nutrients like folate, iron, and vitamin K. It supports heart health by providing unsaturated fats and may aid digestion due to its high fiber content. However, individuals with soy allergies should avoid it.
How much edamame should I eat per serving?
A standard serving size for edamame is about one cup, which provides 121 calories along with 11.9 grams of protein and 5.2 grams of fiber. This amount is generally suitable for a balanced snack or part of a meal.
How does edamame compare to other legumes like chickpeas or lentils?
Edamame contains less carbohydrates and more protein per serving compared to chickpeas or lentils. For instance, one cup of edamame has 9.9 grams of carbs and 11.9 grams of protein, whereas chickpeas and lentils typically have higher carbs and slightly less protein.
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.
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.
