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Calories in Edamame

Q: How many calories in edamame?

Edamame has 121 calories per 100g. A cup shelled (155g): 188 kcal and 18.5g protein.

Updated July 2026 · Source: USDA FoodData Central

121

kcal

per 100g

11.91

Protein

5.2

Fat

8.91

Carbs

5.2

Fiber

188

kcal per cup shelled (155g)

121

kcal per 100g

kcal per oz (28g)

💪11.91g complete protein per 100g — PDCAAS 1.0

💊Folate — 78% DV per cup — pregnancy superfood

💊Vitamin K — 26% DV per 100g

😌Lowest net carbs of any legume — 3.7g/100g

⚡Potassium — 436mg per 100g

🌿5.2g fiber per 100g

🫛 Calculate Calories for Any Edamame Weight

Weight100g

Nutrition Facts

Per 100g cooked edamame

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Edamame contains 121 calories per 100g — 188 kcal per cup with 18.5g complete protein. Young soybeans harvested before drying. Provides the most accessible form of complete soy protein. Excellent potassium (436mg/100g), magnesium (15% DV), vitamin K (26% DV), and folate (78% DV per cup). Very low net carbs (3.7g/100g) — the most keto-friendly legume.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Folate	303µg	76%
Manganese	1.02mg	44%
Vitamin K	26.7µg	22%
Magnesium	64mg	15%
Iron	2.27mg	13%
Phosphorus	169mg	14%
Potassium	436mg	9%
Zinc	1.37mg	12%
Copper	0.35mg	39%
Vitamin B6	0.10mg	6%

Calories in Edamame by Weight

Weight	Calories	Protein	Net Carbs	Fiber

Macronutrient Breakdown — per 100g

Carbohydrates8.91g · 29% of calories

Protein11.91g · 39% of calories

Fat5.2g · 39% of calories

Fiber5.2g · Net carbs: 3.7g

Net carbs: 3.7g/100g — lowest net carbs of any legume. Complete protein (PDCAAS 1.0). GI ~15. Young soybeans — harvested before full drying. Available fresh, frozen, or in pods. Pods are inedible — eat the beans only.

Micronutrient Highlights

💊

Folate (B9)

303µg

76% DV

Very high — cell division, pregnancy, DNA synthesis

💪

Protein

11.91g

24% DV

Complete protein — all 9 essential amino acids

💊

Vitamin K

26.7µg

22% DV

Blood clotting and bone health

⚡

Potassium

436mg

9% DV

Blood pressure regulation

⚡

Magnesium

64mg

15% DV

ATP, muscle, nerve function

🔴

Iron

2.27mg

13% DV

Non-haem iron — oxygen transport

Edamame Health Benefits

Folate — 76% Daily Value Per Cup

Edamame provides 303µg of folate per 100g — 76% of the daily value, and a cup provides 116% of the daily requirement. This is the highest folate content of any legume by significant margin. Folate is essential for DNA synthesis, cell division, and neural tube development during the first trimester of pregnancy — often before women know they are pregnant. For women of reproductive age, edamame is one of the most important dietary folate sources.

Complete Protein at Low Calories

At 11.91g of complete protein per 100g at only 121 kcal, edamame has one of the best protein-to-calorie ratios of any plant food. A cup provides 18.5g of complete protein — all 9 essential amino acids in proportions matching human requirements. For vegans seeking high-quality protein without high calories, edamame is exceptional — outperforming lentils (9g/116 kcal) and chickpeas (8.86g/164 kcal) in both protein density and protein quality.

Lowest Carbs of Any Legume

With only 3.7g of net carbs per 100g, edamame is the most carbohydrate-efficient legume available. Most of its carbohydrates are fiber (5.2g/100g), with minimal available starch. This makes edamame the only legume realistically compatible with ketogenic and very low-carb diets. Its combination of complete protein, low net carbs, and healthy fat makes it nutritionally similar to an animal protein source.

Vitamin K for Bone Health

Edamame provides 26.7µg of vitamin K per 100g (22% DV) — the most vitamin K of any legume. Vitamin K activates osteocalcin — a protein that binds calcium into bone matrix — and matrix Gla-protein, which prevents calcium from depositing in arteries. Research shows vitamin K2 (found in fermented soy foods like natto and miso) is particularly potent for bone health. Edamame's K1 content still meaningfully contributes to bone health outcomes.

Edamame vs Other Legumes

Is Edamame Suitable for Your Diet?

✅

Weight loss

Excellent — complete protein, low net carbs

✅

Keto

Yes — 3.7g net carbs/100g

❌

Paleo

No — legumes excluded

✅

Gluten-free

Yes

✅

Diabetic

Yes — GI 15, low net carbs

✅

Vegan

Yes — complete protein snack

✅

Vegetarian

Yes

✅

Pregnancy

Richest legume folate — 76% DV/cup

Related Calculators

Frequently Asked Questions

How many calories in edamame?

Edamame has 121 calories per 100g. A cup shelled (155g): 188 kcal and 18.5g protein.

Is edamame keto?

Yes — only 3.7g net carbs per 100g — the lowest net carbs of any legume. A cup has 5.7g net carbs. Popular keto snack for its protein content.

Is edamame a complete protein?

Yes — edamame (young soybeans) is one of the few plant foods with a complete protein profile (PDCAAS 1.0), providing all 9 essential amino acids.

Is edamame the same as soybeans?

Yes — edamame is soybeans harvested while still young and green, before they fully dry and harden. They have a milder, sweeter flavour and slightly different nutritional profile (more water, more folate, similar protein).

Is edamame good for pregnancy?

Excellent — a cup provides 76% of daily folate requirement — critical for preventing neural tube defects in early pregnancy. Also provides complete protein, iron, and magnesium — all important during pregnancy.

Is edamame healthy as a snack?

One of the healthiest snacks available — complete protein, very low net carbs, high fiber, excellent folate and vitamin K. 155g cup has 188 kcal with 18.5g protein — comparable to a chicken breast serving.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.