USDA reference food · Vegetables and Vegetable Products

Edamame, frozen, prepared

1 cup of edamame, frozen, prepared (155 g) has 190 calories, 18g of protein, 8g of fat and 8g of fiber (USDA FoodData Central, SR Legacy, FDC 168411). It is one of 4 USDA descriptions of edamame.

FoodData Central 168411, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (155g)

AmountPortion

Amount per serving

Calories190

% Daily Value*

Total Fat 8g10%

Saturated Fat 1g5%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 10mg0%

Total Carbohydrate 14g5%

Dietary Fiber 8g29%

Total Sugars 3g

Includes Added Sugars not declared

Protein 18g37%

Vitamin D 0mcg0%

Calcium 100mg8%

Iron 3.5mg20%

Potassium 680mg14%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 11.9g; more than 57% of 8,218 USDA reference foods
Calories per 100 g: 121; more than 34% of reference foods
Fiber per 100 g: 5.2g; more than 89% of reference foods

What a portion gives you

Fiber 8g29%

Protein 18g37%

Potassium 680mg14%

Calcium 100mg8%

Iron 3.5mg20%

Sodium 10mg0%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 168411); FDA Daily Values, 21 CFR 101.9.

Also rich in

Folate482 µg DFE in 1 cup (155 g), 121% of the Daily Value
Manganese1.6 mg in 1 cup (155 g), 69% of the Daily Value
Copper0.5 mg in 1 cup (155 g), 59% of the Daily Value
Vitamin K41 µg in 1 cup (155 g), 34% of the Daily Value
Thiamin0.3 mg in 1 cup (155 g), 26% of the Daily Value
Magnesium99 mg in 1 cup (155 g), 24% of the Daily Value
Phosphorus262 mg in 1 cup (155 g), 21% of the Daily Value
Zinc2.1 mg in 1 cup (155 g), 19% of the Daily Value
Riboflavin0.2 mg in 1 cup (155 g), 18% of the Daily Value
Choline87 mg in 1 cup (155 g), 16% of the Daily Value
Vitamin C9.5 mg in 1 cup (155 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 168411), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 27% carbohydrate, 36% fat and 37% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	121	34%
Protein	11.9 g	57%
Total fat	5.20 g	51%
Carbohydrate	8.91 g	53%
Fiber	5.20 g	89%
Total sugars	2.18 g	56%
Sodium	6.00 mg	14%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (131)

The portion is 1 cup (155 g); % DV is for that portion.

Energy, macronutrients and sugars (21)

Nutrient	Per portion	Per 100 g	% DV
Protein	18.5 g	11.9 g	37%
Total lipid (fat)	8.06 g	5.20 g	10%
Carbohydrate, by difference	13.8 g	8.91 g	5%
Ash	1.88 g	1.21 g
Energy	188 kcal	121 kcal
Starch	2.34 g	1.51 g
Sucrose	1.74 g	1.12 g
Glucose	0 g	0 g
Fructose	0.19 g	0.12 g
Lactose	0 g	0 g
Maltose	1.47 g	0.95 g
Alcohol, ethyl	0 g	0 g
Water	113 g	72.8 g
Total Sugars	3.38 g	2.18 g
Galactose	0 g	0 g
Fiber, total dietary	8.06 g	5.20 g	29%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0.014 g	0.0090 g
Fatty acids, total saturated	0.96 g	0.62 g	5%
Fatty acids, total monounsaturated	1.99 g	1.28 g
Fatty acids, total polyunsaturated	3.34 g	2.16 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	97.7 mg	63.0 mg	8%
Iron, Fe	3.52 mg	2.27 mg	20%
Magnesium, Mg	99.2 mg	64.0 mg	24%
Phosphorus, P	262 mg	169 mg	21%
Potassium, K	676 mg	436 mg	14%
Sodium, Na	9.30 mg	6.00 mg	0%
Zinc, Zn	2.12 mg	1.37 mg	19%
Copper, Cu	0.53 mg	0.34 mg	59%
Manganese, Mn	1.59 mg	1.02 mg	69%
Selenium, Se	1.24 µg	0.80 µg	2%

Vitamins (34)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	23.3 µg	15.0 µg	3%
Carotene, beta	271 µg	175 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	1.05 mg	0.68 mg	7%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	12.4 µg	8.00 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	2,509 µg	1,619 µg
Tocopherol, beta	0.093 mg	0.060 mg
Tocopherol, gamma	9.11 mg	5.88 mg
Tocopherol, delta	5.53 mg	3.57 mg
Tocotrienol, alpha	0.031 mg	0.020 mg
Tocotrienol, beta	0 mg	0 mg
Tocotrienol, gamma	0 mg	0 mg
Tocotrienol, delta	0 mg	0 mg
Vitamin C, total ascorbic acid	9.46 mg	6.10 mg	11%
Thiamin	0.31 mg	0.20 mg	26%
Riboflavin	0.24 mg	0.15 mg	18%
Niacin	1.42 mg	0.92 mg	9%
Pantothenic acid	0.61 mg	0.40 mg
Vitamin B-6	0.15 mg	0.10 mg	9%
Folate, total	482 µg	311 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	87.3 mg	56.3 mg	16%
Vitamin K (Menaquinone-4)	0 µg	0 µg
Vitamin K (Dihydrophylloquinone)	0 µg	0 µg
Vitamin K (phylloquinone)	41.4 µg	26.7 µg	34%
Folic acid	0 µg	0 µg
Folate, food	482 µg	311 µg
Folate, DFE	482 µg	311 µg	121%
Betaine	6.97 mg	4.50 mg
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.20 g	0.13 g
Threonine	0.51 g	0.33 g
Isoleucine	0.47 g	0.30 g
Leucine	1.15 g	0.74 g
Lysine	1.15 g	0.74 g
Methionine	0.22 g	0.14 g
Cystine	0.19 g	0.12 g
Phenylalanine	0.76 g	0.49 g
Tyrosine	0.52 g	0.34 g
Valine	0.50 g	0.32 g
Arginine	1.12 g	0.72 g
Histidine	0.41 g	0.27 g
Alanine	0.69 g	0.45 g
Aspartic acid	2.09 g	1.35 g
Glutamic acid	3.13 g	2.02 g
Glycine	0.67 g	0.43 g
Proline	1.06 g	0.69 g
Serine	1.03 g	0.67 g

Fatty acids (41)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0.0062 g	0.0040 g
SFA 16:0	0.68 g	0.44 g
SFA 18:0	0.22 g	0.14 g
SFA 20:0	0.017 g	0.011 g
MUFA 18:1	1.96 g	1.26 g
PUFA 18:2	2.78 g	1.79 g
PUFA 18:3	0.55 g	0.36 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
SFA 22:0	0.020 g	0.013 g
MUFA 14:1	0 g	0 g
MUFA 16:1	0.0062 g	0.0040 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.014 g	0.0090 g
PUFA 20:5 n-3 (EPA)	0.0047 g	0.0030 g
MUFA 22:1	0.0015 g	0.0010 g
PUFA 22:5 n-3 (DPA)	0 g	0 g
SFA 15:0	0 g	0 g
SFA 17:0	0.0047 g	0.0030 g
SFA 24:0	0.011 g	0.0070 g
TFA 16:1 t	0 g	0 g
TFA 18:1 t	0.0062 g	0.0040 g
TFA 22:1 t	0.0015 g	0.0010 g
TFA 18:2 t not further defined	0.0062 g	0.0040 g
PUFA 18:2 CLAs	0 g	0 g
MUFA 24:1 c	0 g	0 g
PUFA 20:2 n-6 c,c	0.0031 g	0.0020 g
MUFA 16:1 c	0.0062 g	0.0040 g
MUFA 18:1 c	1.95 g	1.26 g
PUFA 18:2 n-6 c,c	2.77 g	1.79 g
PUFA 18:3 n-6 c,c,c	0 g	0 g
MUFA 17:1	0.0047 g	0.0030 g
PUFA 20:3	0 g	0 g
Fatty acids, total trans-monoenoic	0.0077 g	0.0050 g
Fatty acids, total trans-polyenoic	0.0062 g	0.0040 g
MUFA 15:1	0 g	0 g

Source: USDA FoodData Central, FDC 168411: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat edamame

USDA lists 4 preparations of edamame. The edamame page puts them side by side, per 100 g and per portion.

Compare every edamame preparation

Next questions

Every common food in vegetables and vegetable productscalories, protein, fat and carbohydrate side by side
Foods high in fibermore fiber per 100 g than 89% of reference foods
Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov