Edamame, frozen, prepared: Nutrition Facts
Generic food Frozen Vegetables
Edamame, frozen, prepared contains 121 kcal per 100 g. A typical serving of 1 cup (155 g) provides about 188 kcal.
Roughly 37% of its calories come from protein, with 36% from fat and 27% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 78% of the Daily Value for Folate (B9), 45% of the Daily Value for manganese and 38% of the Daily Value for copper.
These values are for the frozen food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 121 kcal | |
| Total fat M | 5.2 g | 7% |
| Saturated fat C | 0.62 g | 3% |
| Trans fat C | 0.009 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 6 mg | 0.3% |
| Total carbohydrates C | 8.9 g | 3% |
| Dietary fiber M | 5.2 g | 19% |
| Total sugars M | 2.2 g | |
| Protein M | 11.9 g | 24% |
| Vitamin A C | 15 µg | 2% |
| Vitamin C M | 6.1 mg | 7% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.68 mg | 5% |
| Vitamin K M | 26.7 µg | 22% |
| Thiamin (B1) M | 0.2 mg | 17% |
| Riboflavin (B2) M | 0.16 mg | 12% |
| Niacin (B3) M | 0.92 mg | 6% |
| Pantothenic acid (B5) M | 0.4 mg | 8% |
| Vitamin B6 M | 0.1 mg | 6% |
| Folate (B9) C | 311 µg | 78% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 56.3 mg | 10% |
| Calcium M | 63 mg | 5% |
| Iron M | 2.3 mg | 13% |
| Magnesium M | 64 mg | 15% |
| Phosphorus M | 169 mg | 14% |
| Potassium M | 436 mg | 9% |
| Zinc M | 1.4 mg | 12% |
| Copper M | 0.35 mg | 38% |
| Manganese M | 1 mg | 45% |
| Selenium I | 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 37%
- Carbohydrates 27%
- Fat 36%
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
- Protein11.9 gin the top quarter of vegetables and vegetable products (median 2 g)
- Fiber5.2 gin the top quarter of vegetables and vegetable products (median 2.2 g)
- Sugars2.2 gbelow the median for vegetables and vegetable products (median 2.3 g)
- Fat5.2 gin the top quarter of vegetables and vegetable products (median 0.3 g)
- Saturated fat0.62 gin the top quarter of vegetables and vegetable products (median 0.052 g)
- Sodium6 mgin the lowest quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal9.8 gprotein density, useful for comparing foods with different calorie levels
- Water72.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.3 g |
|---|---|
| Polyunsaturated fat C | 2.2 g |
Sugars and starch (7)
| Starch M | 1.5 g |
|---|---|
| Sucrose M | 1.1 g |
| Glucose M | 0 g |
| Fructose M | 0.12 g |
| Lactose M | 0 g |
| Maltose M | 0.95 g |
| Galactose M | 0 g |
Amino acids (19)
| Tryptophan M | 0.13 g |
|---|---|
| Threonine M | 0.33 g |
| Isoleucine M | 0.3 g |
| Leucine M | 0.75 g |
| Lysine M | 0.75 g |
| Methionine M | 0.14 g |
| Cystine M | 0.12 g |
| Phenylalanine M | 0.49 g |
| Tyrosine M | 0.34 g |
| Valine M | 0.32 g |
| Arginine M | 0.72 g |
| Histidine M | 0.27 g |
| Alanine M | 0.45 g |
| Aspartic acid M | 1.3 g |
| Glutamic acid M | 2 g |
| Glycine M | 0.43 g |
| Proline M | 0.69 g |
| Serine M | 0.67 g |
| Hydroxyproline M | 0 g |
Individual fatty acids (45)
| EPA (omega-3, 20:5 n-3) M | 0.003 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0.36 g |
| Linoleic acid (omega-6, 18:2) ? | 1.8 g |
| SFA 4:0 M | 0 g |
| SFA 6:0 M | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0.004 g |
| SFA 16:0 M | 0.44 g |
| SFA 18:0 M | 0.14 g |
| SFA 20:0 M | 0.011 g |
| MUFA 18:1 ? | 1.3 g |
| PUFA 18:3 ? | 0.36 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0.013 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 ? | 0.004 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.009 g |
| MUFA 22:1 ? | 0.001 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0.003 g |
| SFA 24:0 M | 0.007 g |
| TFA 16:1 t M | 0 g |
| TFA 18:1 t M | 0.004 g |
| TFA 22:1 t M | 0.001 g |
| TFA 18:2 t not further defined M | 0.004 g |
| PUFA 18:2 CLAs M | 0 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0.002 g |
| MUFA 16:1 c M | 0.004 g |
| MUFA 18:1 c M | 1.3 g |
| PUFA 18:2 n-6 c,c M | 1.8 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0.003 g |
| PUFA 20:3 ? | 0 g |
| Fatty acids, total trans-monoenoic C | 0.005 g |
| Fatty acids, total trans-polyenoic C | 0.004 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0 g |
| PUFA 22:4 M | 0 g |
Carotenoids (14)
| Beta-carotene C | 175 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1,619 µg |
| Retinol Z | 0 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta C | 8 µg |
| Tocopherol, beta M | 0.06 mg |
| Tocopherol, gamma M | 5.9 mg |
| Tocopherol, delta M | 3.6 mg |
| Tocotrienol, alpha M | 0.02 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (14)
| Water M | 72.8 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.2 g |
| Theobromine Z | 0 mg |
| Energy C | 507 kJ |
| Vitamin A, IU C | 298 IU |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 311 µg |
| Betaine M | 4.5 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.
| Per 100 g | USDA Foundation |
|---|---|
| Calories | n/a |
| Protein | 11.9 g |
| Carbohydrates | n/a |
| Fat | n/a |
| Fiber | 6.2 g |
| Sugars | 2.1 g |
| Sodium | 15.2 mg |
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, cooked Cooked | 140 | 11.5 g | 8.6 g | 7.6 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 |
|---|---|---|---|---|
| Lima beans, from frozen, fat added Frozen | 123 | 5.9 g | 18.7 g | 2.9 g |
| Blackeyed peas, from frozen Frozen | 151 | 8.2 g | 23 g | 3.2 g |
| Lima beans, immature seeds, frozen, fordhook, unprepared Frozen | 106 | 6.4 g | 19.8 g | 0.35 g |
| Lima beans, from frozen, no added fat Frozen | 103 | 6.1 g | 19.3 g | 0.34 g |
| Peas, green, frozen, unprepared Frozen | 77 | 5.2 g | 13.6 g | 0.4 g |
| Cowpeas (blackeyes), immature seeds, frozen, unprepared Frozen | 139 | 9 g | 25.1 g | 0.7 g |
| Brussels sprouts, frozen, unprepared Frozen | 41 | 3.8 g | 7.9 g | 0.41 g |
| Peas and onions, frozen, unprepared Frozen | 70 | 4 g | 13.5 g | 0.32 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in frozen edamame?
100 g of frozen edamame has 121 kcal. 1 cup (155 g): about 188 kcal.
Is frozen edamame high in protein?
Frozen edamame contains 11.9 g of protein per 100 g (24% of the 50 g Daily Value), or 18.5 g in 1 cup (155 g). About 37% of its calories come from protein. Compared with other vegetables and vegetable products, that is among the highest quarter (median 2 g).
How many carbs are in frozen edamame?
Frozen edamame has 8.9 g of total carbohydrates per 100 g, including 5.2 g of fiber and 2.2 g of sugars.
How much fat is in frozen edamame?
Frozen edamame contains 5.2 g of fat per 100 g, of which 0.62 g is saturated (3% of the Daily Value).
What vitamins and minerals does frozen edamame contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (78% DV), manganese (45% DV), copper (38% DV), Vitamin K (22% DV) and Thiamin (B1) (17% DV). The full list is in the vitamins and minerals table above.
How much sodium is in frozen edamame?
100 g contains 6 mg of sodium, 0.3% of the 2,300 mg Daily Value.
Does edamame have the same nutrition frozen and cooked?
No. Per 100 g, edamame, frozen, prepared has 121 kcal, while edamame, cooked has 140 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 168411. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.