🫘 Legumeshigh proteinveganvegetarian
🫘 Calories in Edamame
Young soybeans that are a complete plant protein — 11g protein per 100g
Per 100g
121kcal
11g
Protein
8.9g
Carbs
5.2g
Fat
Calculate Your Serving
Full Nutrition Facts — Per 100g
| Nutrient | Per 100g | Per Half cup shelled edamame (78g) |
|---|---|---|
| Calories | 121kcal | 94kcal |
| Protein | 11g | 8.6g |
| Total Carbs | 8.9g | 6.9g |
| — of which Sugar | 2.2g | 1.7g |
| Total Fat | 5.2g | 4.1g |
| Dietary Fibre | 5.2g | 4.1g |
| Sodium | 6mg | 5mg |
Macro Breakdown
Protein11g (44 kcal)
Carbohydrates8.9g (35.6 kcal)
Fat5.2g (46.800000000000004 kcal)
All values per 100g. Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
Key Vitamins & Minerals
Calcium63mg
6% of daily reference intake
Iron2.3mg
16% of daily reference intake
Vitamin C9.7mg
12% of daily reference intake
Potassium436mg
12% of daily reference intake
Magnesium64mg
17% of daily reference intake
✅ Key Nutrition Facts
- •11g complete plant protein per 100g
- •Highest folate of common legumes — 311mcg per 100g
- •5.2g fibre per 100g — supports digestive health
- •Contains isoflavones — plant oestrogens with potential health benefits
Calories by Serving Size
| Serving | Grams | Calories | Protein |
|---|---|---|---|
| 100g shelled cooked | 100g | 121 kcal | 11g |
| Half cup shelled (78g) | 78g | 94 kcal | 8.6g |
| 1 cup shelled (155g) | 155g | 188 kcal | 17.1g |
Frequently Asked Questions
How many calories in edamame?+
Cooked shelled edamame contains approximately 121 calories per 100g with 11g protein. A half-cup serving (78g) is about 94 calories and provides 8.6g protein — an excellent high-protein, low-calorie snack.
Is edamame a complete protein?+
Yes — edamame (soybeans) are a complete plant protein, containing all nine essential amino acids in meaningful amounts. This makes them one of the best plant-based protein choices for vegans and vegetarians.
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Data source: USDA FoodData Central & peer-reviewed nutritional references. Values are averages — actual nutrient content varies by brand, preparation method, and growing conditions. Not medical advice.