Edamame, frozen, unprepared: Nutrition Facts
Generic food Frozen Vegetables
Edamame, frozen, unprepared contains 109 kcal per 100 g. A typical serving of 1 cup (118 g) provides about 129 kcal.
Roughly 38% of its calories come from protein, with 36% from fat and 26% 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 76% of the Daily Value for Folate (B9), 44% of the Daily Value for manganese and 36% 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 | 109 kcal | |
| Total fat M | 4.7 g | 6% |
| Saturated fat | not reported | |
| Trans fat Z | 0 g | |
| Sodium M | 6 mg | 0.3% |
| Total carbohydrates C | 7.6 g | 3% |
| Dietary fiber M | 4.8 g | 17% |
| Total sugars M | 2.5 g | |
| Protein M | 11.2 g | 22% |
| Vitamin C M | 9.7 mg | 11% |
| Vitamin E M | 0.72 mg | 5% |
| Vitamin K M | 31.4 µg | 26% |
| Thiamin (B1) M | 0.15 mg | 13% |
| Riboflavin (B2) M | 0.27 mg | 20% |
| Niacin (B3) M | 0.93 mg | 6% |
| Pantothenic acid (B5) M | 0.54 mg | 11% |
| Vitamin B6 M | 0.14 mg | 8% |
| Folate (B9) C | 303 µg | 76% |
| Choline ? | 56 mg | 10% |
| Calcium M | 60 mg | 5% |
| Iron M | 2.1 mg | 12% |
| Magnesium M | 61 mg | 15% |
| Phosphorus M | 161 mg | 13% |
| Potassium M | 482 mg | 10% |
| Zinc M | 1.3 mg | 12% |
| Copper M | 0.32 mg | 36% |
| Manganese M | 1 mg | 44% |
% 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 38%
- Carbohydrates 26%
- 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
- Protein11.2 gin the top quarter of vegetables and vegetable products (median 2 g)
- Fiber4.8 gin the top quarter of vegetables and vegetable products (median 2.2 g)
- Sugars2.5 gabove the median for vegetables and vegetable products (median 2.3 g)
- Fat4.7 gin the top quarter of vegetables and vegetable products (median 0.3 g)
- Sodium6 mgin the lowest quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal10.3 gprotein density, useful for comparing foods with different calorie levels
- Water75.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (7)
| Starch M | 0.33 g |
|---|---|
| Sucrose M | 1.1 g |
| Glucose M | 0 g |
| Fructose M | 0.21 g |
| Lactose M | 0 g |
| Maltose M | 1.1 g |
| Galactose M | 0 g |
Amino acids (19)
| Tryptophan M | 0.12 g |
|---|---|
| Threonine M | 0.31 g |
| Isoleucine M | 0.28 g |
| Leucine M | 0.7 g |
| Lysine M | 0.7 g |
| Methionine M | 0.13 g |
| Cystine M | 0.12 g |
| Phenylalanine M | 0.46 g |
| Tyrosine M | 0.32 g |
| Valine M | 0.31 g |
| Arginine M | 0.68 g |
| Histidine M | 0.25 g |
| Alanine M | 0.42 g |
| Aspartic acid M | 1.3 g |
| Glutamic acid M | 1.9 g |
| Glycine M | 0.41 g |
| Proline M | 0.65 g |
| Serine M | 0.63 g |
| Hydroxyproline M | 0 g |
Carotenoids (7)
| Tocopherol, beta M | 0.06 mg |
|---|---|
| Tocopherol, gamma M | 5.6 mg |
| Tocopherol, delta M | 3 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (11)
| Water M | 75.2 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.3 g |
| Theobromine Z | 0 mg |
| Energy C | 458 kJ |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 303 µg |
| Betaine M | 0.7 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, prepared Frozen | 121 | 11.9 g | 8.9 g | 5.2 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 |
| Peas, green, frozen, unprepared Frozen | 77 | 5.2 g | 13.6 g | 0.4 g |
| Lima beans, from frozen, no added fat Frozen | 103 | 6.1 g | 19.3 g | 0.34 g |
| Lima beans, immature seeds, frozen, fordhook, unprepared Frozen | 106 | 6.4 g | 19.8 g | 0.35 g |
| Blackeyed peas, from frozen Frozen | 151 | 8.2 g | 23 g | 3.2 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 |
| Vegetables, mixed, frozen, unprepared Frozen | 72 | 3.3 g | 13.5 g | 0.52 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 109 kcal. 1 cup (118 g): about 129 kcal. 1 package (432 g): about 471 kcal.
Is frozen edamame high in protein?
Frozen edamame contains 11.2 g of protein per 100 g (22% of the 50 g Daily Value), or 13.2 g in 1 cup (118 g). About 38% 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 7.6 g of total carbohydrates per 100 g, including 4.8 g of fiber and 2.5 g of sugars.
How much fat is in frozen edamame?
Frozen edamame contains 4.7 g of fat per 100 g.
What vitamins and minerals does frozen edamame contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (76% DV), manganese (44% DV), copper (36% DV), Vitamin K (26% DV) and Riboflavin (B2) (20% 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, unprepared has 109 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 168410. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.