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 |
242 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.4 g | 13% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 12 mg | 0% | |
| Total Carbohydrates | 19.9 g | 7% | |
| Dietary Fiber | 10.4 g | 37% | |
| Sugars | 4.4 g | ||
| protein | 23.8 g | 47% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 126 mg | 9% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 872 mg | 18% | |
* 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 Shelled edamame
Shelled edamame are young, green soybeans harvested before they fully mature. Originating from East Asia, they are a staple in Japanese, Chinese, and Korean cuisines, often served as a snack, appetizer, or ingredient in salads and stir-fry dishes. Nutritionally, edamame are an excellent source of plant-based protein, with approximately 18.4 grams of protein per cup (155 grams). They are rich in essential nutrients like fiber, folate, vitamin K, magnesium, and iron, while being relatively low in calories at around 188 per cup. Edamame are also a good source of polyunsaturated fats, including omega-3 fatty acids, making them a well-rounded addition to many diets.
Health Benefits
- High in protein: One cup of shelled edamame provides 18.4 grams of complete protein, making it a great plant-based option for muscle repair and maintenance.
- Rich in fiber: Contains 8.1 grams of dietary fiber per cup, supporting digestive health and promoting satiety.
- Good source of folate: Delivers 482 micrograms of folate per cup, which is crucial for DNA synthesis and healthy cell development.
- Contains magnesium: Provides 99 milligrams of magnesium per cup, supporting bone health and muscle function.
- Supplies essential omega-3 fatty acids: Includes alpha-linolenic acid (ALA), promoting heart and brain health.
Dietary Considerations
Selection and Storage
Keep shelled edamame in an airtight container in the refrigerator for up to 3-4 days if fresh. Frozen shelled edamame should be stored in the freezer and cooked directly from frozen for best texture and flavor.
Common Questions About Shelled edamame Nutrition
Is shelled edamame high in protein?
Yes, shelled edamame is a great source of protein. One cup (155 grams) of cooked, shelled edamame contains about 18.5 grams of protein, making it an excellent option for vegetarians, vegans, and anyone looking to increase their protein intake.
Can I eat shelled edamame on a keto diet?
Shelled edamame can fit into a keto diet when consumed in moderation. One cup of cooked edamame contains about 8 grams of net carbs, so it can be included if you carefully track your daily carb intake.
What are the health benefits of eating shelled edamame?
Shelled edamame offers several health benefits. It is rich in plant-based protein, fiber, and essential vitamins like folate and vitamin K. Additionally, it contains isoflavones, which may support heart health and hormone balance. It is also naturally low in saturated fat and cholesterol-free.
How much shelled edamame should I eat in a serving?
A typical serving size of shelled edamame is about 1 cup (155 grams) when cooked. This provides around 190 calories, 18.5 grams of protein, 8 grams of fiber, and various vitamins and minerals—making it a nutrient-dense snack or protein supplement in meals.
How does shelled edamame compare to other plant-based protein sources?
Shelled edamame is particularly high in protein compared to many other plant-based sources. For example, it has more protein than peas or chickpeas per serving and contains all nine essential amino acids, making it a complete protein. It also cooks faster than beans or lentils, making it a convenient choice.
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.
