Vegetables
Edamame calories and nutrition
A cup of prepared edamame (155 g) has 188 calories, with 18 g of protein, 14 g of carbs and 8.1 g of fat. That is 121 calories per 100 g.
Frozen, prepared, shelled beans. Data: USDA FoodData Central, “Edamame, frozen, prepared”. These weights are for the edible beans, not the pods. Sauces and other additions are not included.
Serving size
1 cup · 155 g
188 calories
- Protein
- 18 g37% of calories · 37% DV
- Carbs
- 14 g27% of calories · 5% DV
- Fat
- 8.1 g36% of calories · 10% DV
- Fiber
- 8.1 g
- Sugars
- 3.4 g
- Saturated fat
- 1.0 g
- Sodium
- 9.3 mg
Calories in edamame by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup155 g | 188 | 18 g | 14 g | 8.1 g |
| ½ cup77.5 g | 94 | 9.2 g | 6.9 g | 4.0 g |
| 100 g100 g | 121 | 12 g | 8.9 g | 5.2 g |
Serving weights are USDA’s household measures for this food.
Edamame nutrition facts
Per 100 g, 121 calories: 37% from protein, 27% from carbs and 36% from fat.
| Nutrient | Per 100 g | Per serving1 cup · 155 g | % Daily Value |
|---|---|---|---|
| Calories | 121 | 188 | – |
| Total fat | 5.2 g | 8.1 g | 10% |
| Saturated fat | 0.6 g | 1.0 g | 5% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 6.0 mg | 9.3 mg | 0% |
| Total carbohydrate | 8.9 g | 14 g | 5% |
| Dietary fiber | 5.2 g | 8.1 g | 29% |
| Total sugars | 2.2 g | 3.4 g | – |
| Protein | 12 g | 18 g | 37% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Calcium | 63 mg | 98 mg | 8% |
| Iron | 2.3 mg | 3.5 mg | 20% |
| Potassium | 436 mg | 676 mg | 14% |
| Vitamin A | 15 µg | 23 µg | 3% |
| Vitamin C | 6.1 mg | 9.5 mg | 11% |
% Daily Value is per serving (1 cup), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So a cup of prepared edamame (188 calories) takes about 59 minutes of walking, roughly 6,700 steps.
Related foods to explore
Edamame questions
How many kcal are in edamame?
A cup of prepared edamame (155 g) has 188 calories: 8.1 g fat, 14 g carbs (8.1 g of it fiber) and 18 g protein.
How much protein is in a cup of prepared edamame?
A cup of prepared edamame (155 g) has 18 g of protein, 37% of the 50 g Daily Value. That is 12 g per 100 g.
How much fiber is in a cup of prepared edamame?
A cup of prepared edamame (155 g) has 8.1 g of fiber, 29% of the 28 g Daily Value. That is 5.2 g per 100 g.
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- U.S. Department of Agriculture, FoodData Central: Edamame, frozen, prepared (FDC ID 168411, SR Legacy, published 2019-04-01).
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated