Nutrition for Edamame
Calories, Protein, Vitamins and More
Edamame Nutrition Summary
One cup of edamame (155 grams or 0.3 lb) contains 188 calories and 18.5 grams of protein. Edamame consist of 73% water, 9% carbohydrates, 12% protein, and 5% fat.Edamame is an excellent source of many nutrients, including dietary fiber, protein, calcium, iron, potassium and folate. It also contains significant amounts of Vitamin C, magnesium, thiamin, riboflavin, manganese, zinc, copper, phosphorus and choline.
In one cup of edamame:
- Calories: 188
- Protein: 18.5 g
- Sugar: 3.4 g
- Dietary fiber: 8.1 g
- Fat: 8.1 g, (Saturated: 1 g)
- Sodium: 9.3 mg
See the Edamame Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Edamame, frozen, prepared.
Calories in Edamame
Edamame has 188 calories per cup or 121 calories for every 100 grams. Most of its calories are from protein, fat and carbohydrates.37% of calories in edamame are from protein, 36% of calories are from fat and 27% of calories are from carbohydrates.
Calories from Carbs
A good portion, or 27% of the calories in edamame are from carbohydrates.
The carbs in edamame are mostly in the form of dietary fiber, sugar and starch (59%, 25% and 17%). An excellent high-fiber food, a single cup of edamame contains 32% of recommended daily values or 8.1 grams of dietary fiber.
- Dietary fiber: 8.1 g
- Sugar: 3.4 g
- Starch: 2.3 g
Calories from Fat
A substantial amount, or 36% of the calories in Edamame are from fat. Edamame has a moderate amount of total fat, with 8.1 grams or 13% of recommended daily values per cup. Most of the fat in edamame are healthier unsaturated fats.
Edamame is cholesterol free and trans-fat free.
Edamame is cholesterol free and trans-fat free.
- Total fat: 8.1 g
- Saturated fat: 1 g
- Monounsaturated fat: 2 g
- Polyunsaturated fat: 3.3 g
Omega-3 and Omega-6 in Edamame
Edamame is a source of healthy omega-3 fatty acids, containing a total of 0.55 grams for every cup. It contains significant amounts of alpha linoleic acid.
[2]
- alpha linoleic acid: 0.55 g
Also a good source of omega-6 fatty acids, every cup of edamame contains a total of 2.8 grams of omega-6. In addition, a large portion of the omega-6 in edamame comes from linolenic acid - the only essential omega-6 fatty acid.
[2]
- linoleic acid: 2.78 g
Calories Similar to Edamame
Some other vegetables with similar calories to edamame by weight:- Sprouted Peas: +5 calories
- Heart of Palm: -11 calories
- Lima Beans: -12 calories
- Poi: -14 calories
Protein in Edamame
An excellent source of protein, a single cup of Edamame contains 37% of recommended daily values or 18.5 grams of protein. In addition, edamame contains significant amounts of all 9 essential amino acids.- Protein: 18.46 g
- Tryptophan: 0.2 g
- Threonine: 0.51 g
- Isoleucine: 0.47 g
- Leucine: 1.15 g
- Lysine: 1.15 g
- Methionine: 0.22 g
- Phenylalanine: 0.76 g
- Valine: 0.5 g
- Histidine: 0.41 g
Protein Similar to Edamame
Some other vegetables with similar amounts of protein to edamame by weight:- Lima Beans: -7.9 grams
- Garlic: -8.6 grams
- Nori: -9.5 grams
- Peas: -10 grams
Vitamins and Minerals in Edamame
An good source of many nutrients, edamame contains abundant amounts of calcium, iron, potassium and folate. In fact, a single cup of edamame contains 121% of recommended daily values or 482.1 ug of folate. Also an excellent source of potassium, a single cup of edamame contains 29% of recommended daily values or 675.8 milligrams of potassium.Vitamins in edamame (1 cup):
- Vitamin a: 23.3 ug
- Thiamin: 0.3 mg
- Riboflavin: 0.2 mg
- Niacin: 1.4 mg
- Vitamin b6: 0.2 mg
- Vitamin c: 9.5 mg
- Vitamin e: 1.1 mg
- Folate: 482.1 ug
- Vitamin k: 41.4 ug
- Calcium: 97.7 mg
- Potassium: 675.8 mg
- Iron: 3.5 mg
- Magnesium: 99.2 mg
- Zinc: 2.1 mg
- Selenium: 1.2 ug
- Phosphorus: 262 mg
- Copper: 0.5 mg
- Manganese: 1.6 mg
- Choline: 87.3 mg
Similar to Edamame for Folate (Vit B9)
Here are some other vegetables with similarly abundant amounts of folate (Vit B9) to edamame:- Spinach: -181 UG
- Parsley: -246 UG
- Nori: -256 UG
- Sprouted Peas: -259 UG
Flavonoids and Carotenoids in Edamame [3]
Edamame contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin. In one cup of edamame:
- beta-carotene: 271 ug
- lutein + zeaxanthin: 2509 ug
Edamame Nutrition Chart
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