Edamame nutrition facts

Edamame (1 cup, 155 g) has 188 calories, 18.5 g protein, 9.7 g fiber, 8.1 g fat. It is an excellent source of manganese (79% DV), folate (72% DV), copper (70% DV) and a good source of zinc and vitamin C.

Manganese 79% DV Folate 72% DV Copper 70% DV Protein 37% DV Fiber 35% DV

#15 of 100 foods for omega-3 #15 of 100 foods for lutein + zeaxanthin #17 of 100 foods for magnesium #17 of 100 foods for copper #17 of 100 foods for phosphorus #19 of 100 foods for fiber

Nutrition Facts

Serving size1 cup (155 g)

Calories188

Total Fat 8.1g10%

Saturated Fat 1.8g8.9%

Trans Fat 0.01g

Cholesterol 0mg0%

Sodium 24mg1%

Total Carbohydrate 13.8g5%

Dietary Fiber 9.7g35%

Total Sugars 3.4g

Protein 18.5g37%

Vitamin D 0µg0%

Calcium 113mg8.7%

Iron 3.6mg20%

Potassium 805mg17%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 37%
■ Fat 36%
■ Carbohydrate 27%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-2.6

Inflammatory profile strongly anti-inflammatory

Lower is more anti-inflammatory. Percentile 8 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in edamame

Nutrient	Per 1 cup	% Daily Value
Macronutrients
Calories	188 kcal	9.4%
Protein	18.5 g	37%
Total fat	8.1 g	10%
Carbohydrate	13.8 g	5%
FiberF	9.7 g	35%
Sugars	3.4 g	no DV
Fats
Saturated fatF	1.8 g	8.9%
Trans fatF	0.01 g	no DV
Monounsaturated fatF	3.4 g	no DV
Polyunsaturated fatF	6.3 g	no DV
Omega-3 (ALA+EPA+DHA)F	0.91 g	no DV
Omega-6 (linoleic)F	5.4 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin CF	17.6 mg	20%
Thiamin (B1)F	0.31 mg	26%
Riboflavin (B2)F	0.29 mg	22%
Niacin (B3)F	1.4 mg	8.7%
Pantothenic acid (B5)	0.61 mg	12%
Vitamin B6F	0.21 mg	13%
Folate (DFE)F	287 µg	72%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	23 µg	2.6%
Vitamin E	1.05 mg	7%
Vitamin D	0 µg	0%
Vitamin K	41.4 µg	34%
Choline	87 mg	16%
Minerals
SodiumF	24 mg	1%
CalciumF	113 mg	8.7%
IronF	3.6 mg	20%
MagnesiumF	113 mg	27%
PhosphorusF	304 mg	24%
PotassiumF	805 mg	17%
ZincF	2.2 mg	20%
CopperF	0.63 mg	70%
ManganeseF	1.82 mg	79%
Selenium	1.2 µg	2.3%
Carotenoids
Beta-carotene	271 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	2,509 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	104 g	no DV
Amino acids
Tryptophan	0.195 g	no DV
Threonine	0.513 g	no DV
Isoleucine	0.465 g	no DV
Leucine	1.155 g	no DV
Lysine	1.155 g	no DV
Methionine	0.219 g	no DV
Phenylalanine	0.756 g	no DV
Valine	0.502 g	no DV
Histidine	0.414 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	121 kcal	6%
Protein	11.9 g	24%
Total fat	5.2 g	6.7%
Carbohydrate	8.9 g	3.2%
FiberF	6.2 g	22%
Sugars	2.2 g	no DV
Fats
Saturated fatF	1.2 g	5.8%
Trans fatF	0.01 g	no DV
Monounsaturated fatF	2.2 g	no DV
Polyunsaturated fatF	4.1 g	no DV
Omega-3 (ALA+EPA+DHA)F	0.59 g	no DV
Omega-6 (linoleic)F	3.48 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin CF	11.4 mg	13%
Thiamin (B1)F	0.2 mg	17%
Riboflavin (B2)F	0.19 mg	14%
Niacin (B3)F	0.9 mg	5.6%
Pantothenic acid (B5)	0.4 mg	7.9%
Vitamin B6F	0.14 mg	8.1%
Folate (DFE)F	185 µg	46%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	15 µg	1.7%
Vitamin E	0.68 mg	4.5%
Vitamin D	0 µg	0%
Vitamin K	26.7 µg	22%
Choline	56 mg	10%
Minerals
SodiumF	15 mg	0.7%
CalciumF	73 mg	5.6%
IronF	2.3 mg	13%
MagnesiumF	73 mg	17%
PhosphorusF	196 mg	16%
PotassiumF	520 mg	11%
ZincF	1.4 mg	13%
CopperF	0.41 mg	45%
ManganeseF	1.17 mg	51%
Selenium	0.8 µg	1.5%
Carotenoids
Beta-carotene	175 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	1,619 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	67 g	no DV
Amino acids
Tryptophan	0.126 g	no DV
Threonine	0.331 g	no DV
Isoleucine	0.3 g	no DV
Leucine	0.745 g	no DV
Lysine	0.745 g	no DV
Methionine	0.141 g	no DV
Phenylalanine	0.488 g	no DV
Valine	0.324 g	no DV
Histidine	0.267 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	34 kcal	1.7%
Protein	3.4 g	6.8%
Total fat	1.5 g	1.9%
Carbohydrate	2.5 g	0.9%
FiberF	1.8 g	6.3%
Sugars	0.6 g	no DV
Fats
Saturated fatF	0.3 g	1.6%
Trans fatF	0 g	no DV
Monounsaturated fatF	0.6 g	no DV
Polyunsaturated fatF	1.2 g	no DV
Omega-3 (ALA+EPA+DHA)F	0.17 g	no DV
Omega-6 (linoleic)F	0.99 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin CF	3.2 mg	3.6%
Thiamin (B1)F	0.06 mg	4.7%
Riboflavin (B2)F	0.05 mg	4.1%
Niacin (B3)F	0.3 mg	1.6%
Pantothenic acid (B5)	0.11 mg	2.2%
Vitamin B6F	0.04 mg	2.3%
Folate (DFE)F	53 µg	13%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	4 µg	0.5%
Vitamin E	0.19 mg	1.3%
Vitamin D	0 µg	0%
Vitamin K	7.6 µg	6.3%
Choline	16 mg	2.9%
Minerals
SodiumF	4 mg	0.2%
CalciumF	21 mg	1.6%
IronF	0.7 mg	3.7%
MagnesiumF	21 mg	4.9%
PhosphorusF	56 mg	4.4%
PotassiumF	147 mg	3.1%
ZincF	0.4 mg	3.6%
CopperF	0.12 mg	13%
ManganeseF	0.33 mg	14%
Selenium	0.2 µg	0.4%
Carotenoids
Beta-carotene	50 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	459 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	19 g	no DV
Amino acids
Tryptophan	0.036 g	no DV
Threonine	0.094 g	no DV
Isoleucine	0.085 g	no DV
Leucine	0.211 g	no DV
Lysine	0.211 g	no DV
Methionine	0.04 g	no DV
Phenylalanine	0.138 g	no DV
Valine	0.092 g	no DV
Histidine	0.076 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #168411 ("Edamame, frozen, prepared"), Foundation Foods #2758981.

Frequently asked questions

How many calories are in edamame?

Edamame has 188 calories per 1 cup (155 g), or 121 calories per 100 g, according to USDA FoodData Central.

How much protein is in edamame?

18.5 g of protein per 1 cup, which is 37% of the 50 g Daily Value.

What is edamame rich in?

Per serving, edamame is richest in Manganese at 79% of the Daily Value, Folate (DFE) (72%), Copper (70%), Protein (37%).

Is edamame healthy?

By nutrient density, edamame scores 84 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More legumes

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.