Food · Vegetables and Vegetable Products
Edamame nutrition facts
A typical portion of edamame (1 cup; 160 g, cooked) has 220 calories and 18g of protein (USDA FoodData Central). USDA lists 4 descriptions of it: per 100 g they range from 109 calories (frozen, unprepared) to 140 (cooked).
Nutrition Facts
* 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 for Edamame, cooked, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 11.5g
- more than 57% of 8,218 USDA reference foods
- Calories per 100 g
- 140
- more than 39% of reference foods
- Sodium per 100 g
- 127mg
- more than 62% of reference foods
1 cup weighs 160 g in USDA's record for Edamame, cooked (FDC 2707436); across 3 records of edamame USDA weighs it at 118 to 160 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 23% carbohydrate, 46% fat and 31% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Folate458 µg DFE in 1 cup (160 g), 114% of the Daily Value
- Copper0.5 mg in 1 cup (160 g), 59% of the Daily Value
- Vitamin K45 µg in 1 cup (160 g), 37% of the Daily Value
- Thiamin0.3 mg in 1 cup (160 g), 25% of the Daily Value
- Magnesium99 mg in 1 cup (160 g), 24% of the Daily Value
- Phosphorus262 mg in 1 cup (160 g), 21% of the Daily Value
- Zinc2.1 mg in 1 cup (160 g), 19% of the Daily Value
- Riboflavin0.2 mg in 1 cup (160 g), 18% of the Daily Value
- Choline88 mg in 1 cup (160 g), 16% of the Daily Value
- Vitamin E1.7 mg in 1 cup (160 g), 11% of the Daily Value
- Vitamin B60.2 mg in 1 cup (160 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 2707436), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of edamame USDA describes
Cooked has the most calories per 100 g (140); the fewest: Unprepared (109)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Edamame, cooked | 140 | 11.5 g | 7.6 g | 127 mg |
| Edamame, frozen, prepared (SR Legacy) | 121 | 11.9 g | 5.2 g | 6 mg |
| Edamame, frozen, unprepared | 109 | 11.2 g | 4.7 g | 6 mg |
| Edamame, frozen, prepared (Foundation) | n/a | n/a | 15 mg |
Every nutrient in this record (65)
The portion is 1 cup (160 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 18.5 g | 11.5 g | 37% |
| Total lipid (fat) | 12.1 g | 7.58 g | 16% |
| Carbohydrate, by difference | 13.8 g | 8.63 g | 5% |
| Energy | 224 kcal | 140 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 113 g | 70.8 g | |
| Total Sugars | 3.39 g | 2.12 g | |
| Fiber, total dietary | 8.00 g | 5.00 g | 29% |
| Cholesterol | 3.20 mg | 2.00 mg | 1% |
| Fatty acids, total saturated | 2.03 g | 1.27 g | 10% |
| Fatty acids, total monounsaturated | 3.43 g | 2.14 g | |
| Fatty acids, total polyunsaturated | 4.51 g | 2.82 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 97.6 mg | 61.0 mg | 8% |
| Iron, Fe | 3.52 mg | 2.20 mg | 20% |
| Magnesium, Mg | 99.2 mg | 62.0 mg | 24% |
| Phosphorus, P | 262 mg | 164 mg | 21% |
| Potassium, K | 675 mg | 422 mg | 14% |
| Sodium, Na | 203 mg | 127 mg | 9% |
| Zinc, Zn | 2.13 mg | 1.33 mg | 19% |
| Copper, Cu | 0.53 mg | 0.33 mg | 59% |
| Selenium, Se | 1.28 µg | 0.80 µg | 2% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 17.6 µg | 11.0 µg | |
| Vitamin A, RAE | 41.6 µg | 26.0 µg | 5% |
| Carotene, beta | 278 µg | 174 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 1.66 mg | 1.04 mg | 11% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 12.8 µg | 8.00 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 2,507 µg | 1,567 µg | |
| Vitamin C, total ascorbic acid | 8.48 mg | 5.30 mg | 9% |
| Thiamin | 0.29 mg | 0.18 mg | 25% |
| Riboflavin | 0.24 mg | 0.15 mg | 18% |
| Niacin | 1.42 mg | 0.89 mg | 9% |
| Vitamin B-6 | 0.18 mg | 0.11 mg | 11% |
| Folate, total | 458 µg | 286 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 87.5 mg | 54.7 mg | 16% |
| Vitamin K (phylloquinone) | 44.6 µg | 27.9 µg | 37% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 458 µg | 286 µg | |
| Folate, DFE | 458 µg | 286 µg | 114% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.029 g | 0.018 g | |
| SFA 6:0 | 0.021 g | 0.013 g | |
| SFA 8:0 | 0.011 g | 0.0070 g | |
| SFA 10:0 | 0.027 g | 0.017 g | |
| SFA 12:0 | 0.032 g | 0.020 g | |
| SFA 14:0 | 0.11 g | 0.068 g | |
| SFA 16:0 | 1.26 g | 0.79 g | |
| SFA 18:0 | 0.44 g | 0.28 g | |
| MUFA 18:1 | 3.35 g | 2.09 g | |
| PUFA 18:2 | 3.81 g | 2.38 g | |
| PUFA 18:3 | 0.68 g | 0.43 g | |
| PUFA 20:4 | 0.0016 g | 0.0010 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.029 g | 0.018 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.034 g | 0.021 g | |
| PUFA 20:5 n-3 (EPA) | 0.0048 g | 0.0030 g | |
| MUFA 22:1 | 0.0016 g | 0.0010 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 2707436: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in edamame?
220 in 1 cup (160 g) of cooked; 109 to 140 per 100 g across USDA's descriptions.
How much protein is in edamame?
18g in 1 cup; 11.5 g per 100 g.
How much sodium is in edamame?
200mg in 1 cup; 127 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov