Edamame Nutrition Facts: Calories, Macros & Health Benefits
Summary: Edamame contains 121 calories, 11.9g protein, 8.9g carbs, and 5.2g fat per one cup (155g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one cup (155g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 121 kcal | 6% |
| Protein | 11.9g | 24% |
| Carbohydrates | 8.9g | 3% |
| Total Fat | 5.2g | 7% |
| Fiber | 5.2g | 19% |
| Sugar | 2.2g | -- |
| Saturated Fat | 0.60g | 3% |
| Sodium | 6.0mg | 0% |
| Potassium | 6.1mg | 0% |
| Calcium | 64.0mg | 5% |
| Iron | 436.0mg | 2422% |
| Magnesium | 1.4mg | 0% |
| Zinc | 169.0mg | 1536% |
| Vitamin C | 0.20mg | 0% |
| Vitamin A | 0.16mcg | 0% |
| Vitamin B6 | 1.0mg | 59% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 311.0mcg | 78% |
| Vitamin E | 0.68mg | 5% |
| Phosphorus | 9.0mg | 1% |
Is Edamame Good for You?
Edamame provides 121 calories per one cup (155g) with 11.9g protein, 8.9g carbohydrates, and 5.2g fat. It is a source of iron (2422% dv), zinc (1536% dv), vitamin b6 (59% dv).
Immature soybeans in the pod, often served steamed or boiled with a sprinkle of salt as a snack or appetizer
Key Health Benefits of Edamame
- Iron (2422% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1536% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (59% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (78% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 11.9g protein per serving to support satiety and muscle maintenance.
How to Track Edamame Nutrition with Gram
Use Gram to log edamame and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in edamame?
Edamame contains 121 calories per one cup (155g).
How much protein is in edamame?
Edamame provides 11.9g of protein per one cup (155g).
How many carbs are in edamame?
Edamame has 8.9g of carbohydrates per one cup (155g).
Is edamame good for tracking nutrition?
Yes. Edamame can be logged by calories, macros, and micronutrients in the Gram app.
How should I use edamame in a meal plan?
Use Edamame as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track edamame and thousands of other foods with the Gram app.