Edamame, cooked: Nutrition Facts
Generic food Cooked Beans and Legumes
Edamame, cooked contains 140 kcal per 100 g. A typical serving of 1 cup (160 g) provides about 224 kcal.
Roughly 46% of its calories come from fat, with 31% from protein and 23% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in beans, peas, legumes on FoodFactly, where the median is 173 kcal per 100 g across 75 foods.
100 g provides 72% of the Daily Value for Folate (B9), 37% of the Daily Value for copper and 23% of the Daily Value for Vitamin K.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 140 kcal | |
| Total fat C | 7.6 g | 10% |
| Saturated fat C | 1.3 g | 6% |
| Cholesterol C | 2 mg | 0.7% |
| Sodium C | 127 mg | 6% |
| Total carbohydrates C | 8.6 g | 3% |
| Dietary fiber C | 5 g | 18% |
| Total sugars C | 2.1 g | |
| Protein C | 11.5 g | 23% |
| Vitamin A C | 26 µg | 3% |
| Vitamin C C | 5.3 mg | 6% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1 mg | 7% |
| Vitamin K C | 27.9 µg | 23% |
| Thiamin (B1) C | 0.18 mg | 15% |
| Riboflavin (B2) C | 0.15 mg | 12% |
| Niacin (B3) C | 0.89 mg | 6% |
| Vitamin B6 C | 0.11 mg | 7% |
| Folate (B9) C | 286 µg | 72% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 54.7 mg | 10% |
| Calcium C | 61 mg | 5% |
| Iron C | 2.2 mg | 12% |
| Magnesium C | 62 mg | 15% |
| Phosphorus C | 164 mg | 13% |
| Potassium C | 422 mg | 9% |
| Zinc C | 1.3 mg | 12% |
| Copper C | 0.33 mg | 37% |
| Selenium C | 0.8 µg | 1% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 31%
- Carbohydrates 23%
- Fat 46%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein11.5 gin the top quarter of beans, peas, legumes (median 8.3 g)
- Fiber5 gin the lowest quarter of beans, peas, legumes (median 7.2 g)
- Sugars2.1 gabove the median for beans, peas, legumes (median 1.6 g)
- Fat7.6 gin the top quarter of beans, peas, legumes (median 6.8 g)
- Saturated fat1.3 gin the top quarter of beans, peas, legumes (median 0.95 g)
- Sodium127 mgin the lowest quarter of beans, peas, legumes (median 237 mg)
- Protein per 100 kcal8.2 gprotein density, useful for comparing foods with different calorie levels
- Water70.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.1 g |
|---|---|
| Polyunsaturated fat C | 2.8 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.003 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 2.4 g |
| SFA 4:0 C | 0.018 g |
| SFA 6:0 C | 0.013 g |
| SFA 8:0 C | 0.007 g |
| SFA 10:0 C | 0.017 g |
| SFA 12:0 C | 0.02 g |
| SFA 14:0 C | 0.068 g |
| SFA 16:0 C | 0.79 g |
| SFA 18:0 C | 0.28 g |
| MUFA 18:1 C | 2.1 g |
| PUFA 18:3 C | 0.43 g |
| PUFA 20:4 C | 0.001 g |
| MUFA 16:1 C | 0.018 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.021 g |
| MUFA 22:1 C | 0.001 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 174 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1,570 µg |
| Retinol C | 11 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 8 µg |
Other components (8)
| Water C | 70.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 286 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Edamame
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Edamame, frozen, unprepared Frozen | 109 | 11.2 g | 7.6 g | 4.7 g |
| Edamame, frozen, prepared Frozen | 121 | 11.9 g | 8.9 g | 5.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fava beans, cooked Cooked | 161 | 7.1 g | 18.3 g | 6.9 g |
| Soybeans, mature seeds, cooked, boiled, with salt Cooked | 172 | 18.2 g | 8.4 g | 9 g |
| Soybeans, mature cooked, boiled, without salt Cooked | 172 | 18.2 g | 8.4 g | 9 g |
| Lupins, mature seeds, cooked, boiled, without salt Cooked | 119 | 15.6 g | 9.9 g | 2.9 g |
| Lupins, mature seeds, cooked, boiled, with salt Cooked | 116 | 15.6 g | 9.3 g | 2.9 g |
| Mung beans, cooked Cooked | 156 | 6.5 g | 17.8 g | 6.9 g |
| Beans, baked, canned, with franks Cooked | 142 | 6.8 g | 15.4 g | 6.6 g |
| Winged beans, mature seeds, cooked, boiled, without salt Cooked | 147 | 10.6 g | 14.9 g | 5.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked edamame?
100 g of cooked edamame has 140 kcal. 1 cup (160 g): about 224 kcal. 1 pod, yields (2 g): about 3 kcal.
Is cooked edamame high in protein?
Cooked edamame contains 11.5 g of protein per 100 g (23% of the 50 g Daily Value), or 18.4 g in 1 cup (160 g). About 31% of its calories come from protein. Compared with other beans, peas, legumes, that is among the highest quarter (median 8.3 g).
How many carbs are in cooked edamame?
Cooked edamame has 8.6 g of total carbohydrates per 100 g, including 5 g of fiber and 2.1 g of sugars.
How much fat is in cooked edamame?
Cooked edamame contains 7.6 g of fat per 100 g, of which 1.3 g is saturated (6% of the Daily Value).
What vitamins and minerals does cooked edamame contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (72% DV), copper (37% DV), Vitamin K (23% DV), Thiamin (B1) (15% DV) and magnesium (15% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked edamame?
100 g contains 127 mg of sodium, 6% of the 2,300 mg Daily Value.
Does edamame have the same nutrition cooked and frozen?
No. Per 100 g, edamame, cooked has 140 kcal, while edamame, frozen, unprepared has 109 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707436. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.