Édamame, cuits: Nutrition Facts
Generic food Cooked Haricots et légumineuses
Édamame, cuits contains 140 kcal per 100 g. A typical serving of 1 tasse (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 haricots, pois, légumineuses 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 cuivre and 23 % of the Daily Value for Vitamine 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 % |
| Vitamine A C | 26 µg | 3 % |
| Vitamine C C | 5,3 mg | 6 % |
| Vitamine D C | 0 µg | 0 % |
| Vitamine E C | 1 mg | 7 % |
| Vitamine K C | 27,9 µg | 23 % |
| Thiamine (B1) C | 0,18 mg | 15 % |
| Riboflavine (B2) C | 0,15 mg | 12 % |
| Niacine (B3) C | 0,89 mg | 6 % |
| Vitamine B6 C | 0,11 mg | 7 % |
| Folate (B9) C | 286 µg | 72 % |
| Vitamine B12 C | 0 µg | 0 % |
| Choline C | 54,7 mg | 10 % |
| Calcium C | 61 mg | 5 % |
| Fer C | 2,2 mg | 12 % |
| Magnésium C | 62 mg | 15 % |
| Phosphore C | 164 mg | 13 % |
| Potassium C | 422 mg | 9 % |
| Zinc C | 1,3 mg | 12 % |
| Cuivre C | 0,33 mg | 37 % |
| Sélénium 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 haricots, pois, légumineuses (median 8,3 g)
- Fiber5 gin the lowest quarter of haricots, pois, légumineuses (median 7,2 g)
- Sugars2,1 gabove the median for haricots, pois, légumineuses (median 1,6 g)
- Fat7,6 gin the top quarter of haricots, pois, légumineuses (median 6,8 g)
- Saturated fat1,3 gin the top quarter of haricots, pois, légumineuses (median 0,95 g)
- Sodium127 mgin the lowest quarter of haricots, pois, légumineuses (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)
| Graisses monoinsaturées C | 2,1 g |
|---|---|
| Graisses polyinsaturées 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 |
| Acide linoléique (oméga-6, 18:2) C | 2,4 g |
| SFA 4:0 C | 0,018 g |
| SFA 6:0 C | 0,013 g |
| CFA 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 |
| CFA 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)
| Bêta-carotène C | 174 µg |
|---|---|
| Lycopène C | 0 µg |
| Lutéine + zéaxanthine C | 1 570 µg |
| Rétinol C | 11 µg |
| Carotène, alpha C | 0 µg |
| Cryptoxanthine, bêta C | 8 µg |
Other components (8)
| Eau C | 70,8 g |
|---|---|
| Alcool C | 0 g |
| Caféine C | 0 mg |
| Théobromine C | 0 mg |
| Acide folique C | 0 µg |
| Folate, nourriture C | 286 µg |
| Vitamine E, ajoutée C | 0 mg |
| Vitamine B-12, ajoutée C | 0 µg |
Other forms of Édamame
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Édamame, congelés, non préparé Frozen | 109 | 11,2 g | 7,6 g | 4,7 g |
| Édamame, congelés, préparé 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 |
|---|---|---|---|---|
| Fèves, cuits Cooked | 161 | 7,1 g | 18,3 g | 6,9 g |
| Soja, graines matures, cuits, bouillie, avec sel Cooked | 172 | 18,2 g | 8,4 g | 9 g |
| Soja, cuits à maturité, bouillie, sans sel Cooked | 172 | 18,2 g | 8,4 g | 9 g |
| Lupins, graines matures, cuits, bouillie, sans sel Cooked | 119 | 15,6 g | 9,9 g | 2,9 g |
| Lupins, graines matures, cuits, bouillie, avec sel Cooked | 116 | 15,6 g | 9,3 g | 2,9 g |
| Haricots mung, cuits Cooked | 156 | 6,5 g | 17,8 g | 6,9 g |
| Haricots, cuits, en conserve, avec des francs Cooked | 142 | 6,8 g | 15,4 g | 6,6 g |
| Haricots ailés, graines matures, cuits, bouillie, sans sel 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 édamame?
100 g of cooked édamame has 140 kcal. 1 tasse (160 g): about 224 kcal. 1 gousses, rendements (2 g): about 3 kcal.
Is cooked édamame high in protein?
Cooked édamame contains 11,5 g of protein per 100 g (23 % of the 50 g Daily Value), or 18,4 g in 1 tasse (160 g). About 31 % of its calories come from protein. Compared with other haricots, pois, légumineuses, that is among the highest quarter (median 8,3 g).
How many carbs are in cooked édamame?
Cooked édamame 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 édamame?
Cooked édamame 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 édamame contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (72 % DV), cuivre (37 % DV), Vitamine K (23 % DV), Thiamine (B1) (15 % DV) and magnésium (15 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked édamame?
100 g contains 127 mg of sodium, 6 % of the 2,300 mg Daily Value.
Does édamame have the same nutrition cooked and frozen?
No. Per 100 g, édamame, cuits has 140 kcal, while édamame, congelés, non préparé 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 31 octobre 2024. FoodFactly last checked it on 6 novembre 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 31 octobre 2024. Imported 6 novembre 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.