In short: 100 g of edamame contains 121 calories, 12 g of protein, 8.9 g of carbohydrate and 5.2 g of fat. A cup (155 g) portion has about 188 calories and 18 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Calories | 121 kcal | 188 kcal |
| Protein | 12 g | 18 g |
| Total fat | 5.2 g | 8.1 g |
| Saturated fat | 0.62 g | 0.96 g |
| Monounsaturated fat | 1.3 g | 2 g |
| Polyunsaturated fat | 2.2 g | 3.3 g |
| Carbohydrate | 8.9 g | 14 g |
| Dietary fiber | 5.2 g | 8.1 g |
| Total sugars | 2.2 g | 3.4 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 6 mg | 9.3 mg |
It is a good source of protein, at 12 g per 100 g.
The fiber content is high at 5.2 g per 100 g, which is 19% of the 28 g daily value adults are asked to aim for.
It is low in sodium, at 6 mg per 100 g.
The standout micronutrient is folate, at 78% of the daily value per 100 g — folate is needed for cell division.
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Potassium | 436 mg | 676 mg |
| Calcium | 63 mg | 98 mg |
| Iron | 2.3 mg | 3.5 mg |
| Magnesium | 64 mg | 99 mg |
| Zinc | 1.4 mg | 2.1 mg |
| Selenium | 0.8 µg | 1.2 µg |
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Vitamin A | 15 µg | 23 µg |
| Vitamin C | 6.1 mg | 9.5 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 0.68 mg | 1.1 mg |
| Vitamin K | 27 µg | 41 µg |
| Thiamin | 0.2 mg | 0.31 mg |
| Riboflavin | 0.15 mg | 0.24 mg |
| Niacin | 0.92 mg | 1.4 mg |
| Vitamin B-6 | 0.1 mg | 0.15 mg |
| Vitamin B-12 | 0 µg | 0 µg |
| Folate | 311 µg | 482 µg |
| Choline | 56 mg | 87 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 27th out of 109 foods in this reference. Within protein foods, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Shrimp | 24 g | 99 kcal |
| Tuna | 26 g | 116 kcal |
| Cod | 23 g | 105 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
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Source
All values come from USDA FoodData Central (SR Legacy), food ID 168411, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Edamame, frozen, prepared.