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Edamame Nutrition Facts: Is Edamame Good for You?
Prepared frozen edamame is a source of many nutrients. A 100-gram serving is high in protein, supplying 24% of the Daily Value, and is also high in folate, copper, manganese, and vitamin K. It provides dietary fiber and is a good source of iron, magnesium, and other minerals. Edamame is low in sodium and saturated fat. How it fits into your diet depends on your overall eating patterns and the portion size you choose.
Per 100 g · Edamame, frozen, prepared
What stands out in edamame
- High in protein. A 100-gram serving of prepared frozen edamame contains about 12 grams of protein. This provides 24% of the Daily Value for protein.
- High in folate and vitamin K. Edamame is high in several vitamins. A 100-gram portion supplies 78% of the Daily Value for folate and 22% of the Daily Value for vitamin K.
- Source of key minerals. This serving size is high in copper (38% DV) and manganese (45% DV). It is also a good source of iron (13% DV), magnesium (15% DV), phosphorus (14% DV), and zinc (12% DV).
- Fiber and carbohydrates. Per 100 grams, edamame has about 9 grams of carbohydrates, which includes over 5 grams of dietary fiber. This amount of fiber meets 19% of the Daily Value.
What to keep in mind
- The nutrition data is for plain, prepared frozen edamame, which is very low in sodium. Adding salt or sauces will increase the sodium content.
- While edamame contains primarily unsaturated fats, portion sizes contribute to total daily calorie and fat intake.
Edamame nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 121 kcal | – |
| Protein | 11.9 g | 24% |
| Total fat | 5.2 g | 7% |
| Saturated fat | 0.62 g | 3% |
| Monounsaturated fat | 1.3 g | – |
| Polyunsaturated fat | 2.2 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 8.9 g | 3% |
| Dietary fiber | 5.2 g | 19% |
| Total sugars | 2.2 g | – |
| Water | 72.8 g | – |
| Sodium | 6 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 436 mg | 9% |
| Calcium | 63 mg | 5% |
| Iron | 2.3 mg | 13% |
| Magnesium | 64 mg | 15% |
| Phosphorus | 169 mg | 14% |
| Zinc | 1.4 mg | 12% |
| Copper | 0.34 mg | 38% |
| Manganese | 1 mg | 45% |
| Selenium | 0.8 mcg | 1% |
| Vitamin A (RAE) | 15 mcg | 2% |
| Vitamin C | 6.1 mg | 7% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.68 mg | 5% |
| Vitamin K | 26.7 mcg | 22% |
| Thiamin (B1) | 0.2 mg | 17% |
| Riboflavin (B2) | 0.15 mg | 12% |
| Niacin (B3) | 0.92 mg | 6% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (DFE) | 311 mcg | 78% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 56.3 mg | 10% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Edamame by portion
The data on this page is for a 100-gram serving, which is about two-thirds of a cup. A common serving size is one cup (155 grams) of prepared edamame. This larger portion contains 188 calories, about 18 grams of protein, 8 grams of fat, and 14 grams of carbohydrates. Of those carbohydrates, about 8 grams come from dietary fiber and just over 3 grams are from sugars. This portion size provides significantly more of all nutrients than the 100-gram reference amount.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 155 g | 188 | 18.4 g | 13.8 g | 8.1 g | 8.1 g |
How edamame compares with other beans, legumes and soy foods
Among the 10 beans, legumes, and soy foods on this site, prepared edamame ranks highly for several nutrients. It is ranked first for its content of vitamin A, vitamin C, vitamin K, and folate. It also ranks second for potassium and third for protein. Compared to other common legumes per 100 grams, edamame has more protein (about 12 grams) and fat (about 5 grams) than lentils, kidney beans, lima beans, or black beans. However, it contains fewer total carbohydrates (about 9 grams) than these other beans, which have between 20 and 24 grams per serving.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Edamame | 121 | 11.9 g | 8.9 g | 5.2 g | 5.2 g |
| Lentils | 116 | 9 g | 20.1 g | 7.9 g | 0.38 g |
| Kidney Beans | 127 | 8.7 g | 22.8 g | 7.4 g | 0.5 g |
| Lima Beans | 115 | 7.8 g | 20.9 g | 7 g | 0.38 g |
| Black Beans | 132 | 8.9 g | 23.7 g | 8.7 g | 0.54 g |
Quick answers
How many calories are in a cup of edamame?
One cup (155 grams) of prepared frozen edamame contains 188 calories. A smaller 100-gram serving has 121 calories.
How much protein is in edamame?
A one-cup (155 gram) serving of prepared edamame provides about 18 grams of protein. A 100-gram serving contains about 12 grams of protein, which is 24% of the Daily Value.
Is edamame low in carbs and sugar?
A one-cup serving (155 grams) has about 14 grams of total carbohydrates, with about 8 grams of that being dietary fiber. This serving contains about 3 grams of total sugars.
When to talk to a doctor or dietitian
- Edamame contains soy, one of the major food allergens in the US. If you have a known or suspected soy allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- At 436 mg of potassium per 100 g, edamame is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how edamame fits your situation.
Last updated October 21, 2026