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 |
180.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.8 g | 10% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 9.0 mg | 0% | |
| Total Carbohydrates | 14.8 g | 5% | |
| Dietary Fiber | 7.8 g | 27% | |
| Sugars | 3.3 g | ||
| protein | 17.8 g | 35% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 94.0 mg | 7% | |
| Iron | 3.4 mg | 18% | |
| Potassium | 650.7 mg | 13% | |
* 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 Edamame pods
Edamame pods are young, green soybeans harvested before they mature. Originating from East Asia, they are a staple in Japanese, Chinese, and Korean cuisines, often served as an appetizer or snack, steamed or boiled and seasoned with salt. Edamame is highly nutritious; a ½ cup serving (78g) provides approximately 120 calories, 11g of protein, 9g of carbohydrates, 5g of fat, and 4g of fiber. It is also a rich source of plant-based protein, folate, vitamin K, and minerals like magnesium and iron, making it a popular choice in vegetarian and vegan diets.
Health Benefits
- High in protein: One ½ cup serving contains 11g of protein, supporting muscle growth and repair.
- Rich in fiber: Provides 4g of dietary fiber per serving, promoting digestive health and satiety.
- Contains folate: Offers about 120 mcg of folate per serving, essential for DNA synthesis and preventing neural tube defects.
- Good source of magnesium: Contributes to bone health and muscle function.
- Provides isoflavones: These compounds may support heart health and balance hormone levels.
Dietary Considerations
Selection and Storage
Store fresh edamame pods in the refrigerator and consume within 2-3 days. For longer storage, blanch the pods briefly and freeze them.
Common Questions About Edamame pods Nutrition
Is edamame high in protein?
Yes, edamame is an excellent source of plant-based protein. A one-cup serving of cooked edamame (about 155 grams) contains approximately 17 grams of protein, making it a popular choice for vegetarians and vegans.
Can I eat edamame on a keto diet?
Edamame can be included in moderation on a keto diet. One cup of cooked edamame contains around 14 grams of total carbohydrates, but 8 grams are fiber, leaving it with 6 grams of net carbs. It's a low-carb, nutrient-dense food if consumed in small portions.
What are the health benefits of eating edamame?
Edamame is rich in nutrients, including protein, fiber, iron, magnesium, and folate. It contains plant compounds called isoflavones, which may support heart health and hormonal balance. Additionally, its high fiber content aids digestion and supports healthy cholesterol levels.
How much edamame should I eat in one serving?
A typical serving size for edamame is around one cup of cooked pods (approximately 155 grams). This portion provides about 190 calories, 8 grams of dietary fiber, and 17 grams of protein, making it a balanced snack or side dish.
How does edamame compare to other beans like chickpeas or black beans?
Compared to chickpeas and black beans, edamame is lower in carbohydrates and higher in protein per serving. For instance, one cup of edamame has 17 grams of protein and 6 grams of net carbs, while black beans and chickpeas offer less protein (around 15 grams) and higher net carbs (20-25 grams per cup). Edamame is also unique in being a complete protein, containing all essential amino acids.
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.
