Legumes
Edamame
Overview
Why eat edamame?
Edamame are young green soybeans, and they punch well above their weight for a vegetable side. One cup delivers 18 grams of complete plant protein, 8 grams of fiber and a striking 121% of the Daily Value for folate, all for under 190 calories and almost no sodium.
Good to know: Plain frozen edamame is naturally very low in sodium at 9 mg per cup, but pods salted in the restaurant style can add a surprising amount, so season lightly at home.
Complete plant protein
A cup supplies 18.5 g of protein (37% DV), covering all the essential amino acids your body needs for muscle repair and everyday tissue maintenance.
Exceptional folate source
With 482 µg of folate per cup (121% DV), edamame supports red blood cell formation and healthy fetal development during pregnancy.
Fiber plus minerals
Each cup brings 8 g of fiber (29% DV) alongside magnesium, copper and iron, a combination linked to steadier digestion and better blood sugar response.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in edamame?
Calories
121kcal
Protein
12g
Carbs
8.9g
Fat
5.2g
Fiber
5.2g
Sugars
2.2g
Minerals
- Calcium63 mg5%
- Iron2.3 mg13%
- Magnesium64 mg15%
- Phosphorus169 mg14%
- Potassium436 mg9%
- Sodium6 mg0%
- Zinc1.4 mg12%
- Copper0.34 mg38%
- Selenium0.8 µg1%
Vitamins
- Vitamin A15 µg2%
- Vitamin C6.1 mg7%
- Vitamin E0.68 mg5%
- Vitamin K27 µg22%
- Thiamin (B1)0.2 mg17%
- Riboflavin (B2)0.15 mg12%
- Niacin (B3)0.92 mg6%
- Vitamin B60.1 mg6%
- Folate311 µg78%
Other compounds
- Omega-3 ALA0.36 g
- Omega-3 EPA<0.01 g
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Edamame, frozen, prepared” (SR Legacy, FDC ID 168411).View the USDA record ↗ (opens in a new tab).