How healthy is edamame?
Is edamame healthy? Yes, for most people. Edamame scores 72/100 on the HowHealthyIs Score: 100 g provides 121 kcal, 12 g protein and 5.2 g fiber. Edamame are young soybeans: a complete plant protein with fiber, folate and vitamin K. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Edamame ranks higher than 72% of them.
Counts in favor (% daily value per 100 kcal)
- Protein20%
- Fiber15%
- Magnesium13%
- Iron10%
- Potassium8%
- Vitamin C6%
- Calcium4%
- Vitamin E4%
- Vitamin A1%
Counts against
- Saturated fat3%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 80 minus 3 = 78. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in edamame?
Calories188kcal
Protein18g
Carbohydrates14g
Fat8.1g
Fiber8.1g
Sugars3.4g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 121 kcal | 188 kcal | |
| Protein | 12 g | 18 g | 37% |
| Carbohydrates | 8.9 g | 14 g | 5% |
| Fiber | 5.2 g | 8.1 g | 29% |
| Sugars | 2.2 g | 3.4 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 5.2 g | 8.1 g | 10% |
| Saturated fat | 0.6 g | 1 g | 5% |
| Vitamins | |||
| Vitamin A | 15 µg | 23 µg | 3% |
| Vitamin C | 6.1 mg | 9.5 mg | 11% |
| Vitamin E | 0.7 mg | 1.1 mg | 7% |
| Minerals | |||
| Calcium | 63 mg | 98 mg | 8% |
| Iron | 2.3 mg | 3.5 mg | 20% |
| Potassium | 436 mg | 676 mg | 14% |
| Magnesium | 64 mg | 99 mg | 24% |
| Sodium | 6 mg | 9.3 mg | 0% |
Source: USDA FoodData Central, "Edamame, frozen, prepared" (FDC 168411). Values rounded.
Why is edamame good for you?
- 18 g protein in 1 cup shelled, 37% of the daily value. Protein contributes to the maintenance of muscle mass.
- 8.1 g fiber in 1 cup shelled, 29% of the daily value. Most adults eat well under the 28 g daily value for fiber.
- 99 mg magnesium in 1 cup shelled, 24% of the daily value. Magnesium contributes to normal muscle function.
Good ways to use it
- Snacks and salads
- Stir-fries and bowls
What should you watch out for?
- Soy is a common allergen. Salted pods can add a lot of sodium.
Similar foods
Edamame is already one of the most nutrient-dense legumes we cover.
How does edamame compare?
Common questions about edamame
How many calories are in edamame?
100 g of edamame has 121 kcal. A typical portion, 1 cup shelled (155 g), has about 188 kcal.
How much protein is in edamame?
Edamame has 12 g of protein per 100 g, or about 18 g in 1 cup shelled.
Is edamame good for weight loss?
Edamame is fairly calorie-dense (121 kcal per 100 g), so portion size matters more than the food itself. 1 cup shelled is about 188 kcal.