At a glance
- 8.9 g protein and 91 calories per 1/2 cup (75 g).
- 9.8 g protein per 100 calories: #145 of 536 foods in our USDA list, #6 of 39 in legumes & soy.
- 3.9 g fiber and 5 mg sodium per serving.
What is edamame like to eat?
Edamame are young green soybeans, sold frozen in the pod or shelled. They have a sweet, buttery bite and cook in minutes, which makes them an easy snack or add-in for plant-based protein.
How can you eat more edamame?
Try this
Steam in the pod and sprinkle with saltToss shelled into a grain bowl or saladBlend into a green dip with lemonAdd to fried rice or noodlesIs edamame good on a GLP-1?
A small bowl of warm edamame is easy to graze on slowly, and you can stop whenever you feel full. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does edamame compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Edamame | 1/2 cup | 8.9 g | 91 | 9.8 g |
| Tofu | 1/2 cup | 21.8 g | 181 | 12 g |
| Tempeh | 3 oz | 17.3 g | 163 | 10.6 g |
| Chickpeas | 1/2 cup | 6 g | 113 | 5.3 g |
Close to edamame per calorie: salmon (10.7 g), chicken wings (9.4 g), soy milk (9.2 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Shelled frozen edamame is quickest for cooking, while in-the-pod makes a slower snack; check for added salt or seasoning.
What's the full nutrition for edamame?
| Nutrient | Per 1/2 cup (75 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 91 | 121 | |
| Protein | 8.9 g | 11.9 g | 18% |
| Fat | 3.9 g | 5.2 g | |
| Saturated fat | 0.5 g | 0.6 g | 3% |
| Carbohydrate | 6.7 g | 8.9 g | |
| Fiber | 3.9 g | 5.2 g | 14% |
| Sugar | 1.7 g | 2.2 g | |
| Sodium | 5 mg | 6 mg | 0% |
| Calcium | 47 mg | 63 mg | 4% |
| Iron | 1.7 mg | 2.27 mg | 9% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, SR Legacy: "Edamame, frozen, prepared". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
