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 | 1.4 g | 7% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 12 mg | 0% | |
| Total Carbohydrates | 19.8 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 | 4.6 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 Unshelled edamame
Unshelled edamame are young, immature soybeans typically served in their green pods. Originating from East Asia, particularly Japan, China, and Korea, edamame is a staple in many Asian cuisines and has become popular worldwide as a nutritious snack or side dish. Edamame is low in calories, high in plant-based protein, and a good source of dietary fiber. A 1-cup serving (155g) of cooked unshelled edamame provides approximately 188 calories, 18.5g of protein, 8g of fat, and 8g of carbohydrates. It is rich in vitamins like folate (120% of the RDI) and vitamin K (52% of the RDI) and minerals such as iron, magnesium, and manganese. Additionally, it contains isoflavones, plant compounds renowned for their potential antioxidant and estrogen-modulating properties.
Health Benefits
- Excellent source of plant-based protein, providing 18.5g per cooked cup, which is vital for muscle repair and overall body function.
- High in dietary fiber (8g per cup), which supports digestive health and helps maintain healthy blood sugar levels.
- Rich in folate (120% of the RDI per cup), which is crucial for DNA synthesis and supports healthy fetal development during pregnancy.
- Good source of vitamin K (52% of the RDI per cup), which is important for blood clotting and bone health.
- Contains isoflavones, which act as phytoestrogens that may help improve heart health and support hormonal balance.
Dietary Considerations
Selection and Storage
Store unshelled edamame in the refrigerator for up to 2-3 days or freeze for longer-term storage. To prepare, boil or steam the pods for 5-7 minutes and season lightly with salt if desired.
Common Questions About Unshelled edamame Nutrition
Is unshelled edamame high in protein?
Yes, unshelled edamame is high in protein. A 1-cup serving (about 155g) of cooked, unshelled edamame provides roughly 18.5 grams of protein, making it an excellent plant-based protein source, especially for vegans and vegetarians.
Can I eat unshelled edamame on a keto diet?
Unshelled edamame is not ideal for a strict keto diet because it contains about 8 grams of net carbs per cup (cooked). However, it can fit into lower-carb diets like a less-restrictive ketogenic plan or moderate low-carb diets in controlled portions.
What are the health benefits of eating unshelled edamame?
Unshelled edamame is a nutrient-dense snack offering high-quality plant protein, fiber (about 8 grams per cup), and essential micronutrients like folate, vitamin K, and magnesium. Additionally, it contains isoflavones, which may support heart health and hormone balance. However, those with soy allergies should avoid it.
What is the recommended portion size for unshelled edamame?
A typical serving size for unshelled edamame is about 1 cup (155g). This provides approximately 190 calories, 8 grams of fat, 8 grams of fiber, and 18.5 grams of protein, making it a balanced snack. Adjust portions depending on your dietary goals and caloric needs.
How does unshelled edamame compare to other high-protein snacks?
Unshelled edamame is a unique, plant-based high-protein snack with lower fat compared to nuts and seeds but more fiber and micronutrients. Unlike animal-based proteins such as jerky, it is cholesterol-free and provides additional benefits like isoflavones and antioxidants.
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.
