Edamame: Calories, Nutrition Facts, and Health Benefits (2026)
1 cup of edamame has 188 calories, 8.1 g fiber and 9.5 mg vitamin C. Full edamame nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
Edamame provides 188 calories per 1 cup shelled, cooked (155 g), along with 18.4 g of protein and 8.1 g of fiber. It contains 9.5 mg of vitamin C, contributing to 11% of the daily value, and offers 676 mg of potassium.
This page explores the nutritional benefits of edamame, focusing on its content per 1 cup shelled, cooked and per 100 g. It also assesses how edamame fits into various dietary goals and compares it with other vegetables.
Edamame Nutrition Facts (Per Serving and Per 100 g)
The following nutrition facts table details the specific nutrients found in edamame, highlighting its protein, fiber, and vitamin content.
Values are for 1 cup shelled, cooked (155 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 188 | 121 | 9% |
| Protein | 18.4 g | 11.9 g | 37% |
| Carbohydrates | 13.8 g | 8.9 g | 5% |
| Fiber | 8.1 g | 5.2 g | 29% |
| Sugar | 3.4 g | 2.2 g | - |
| Fat | 8.1 g | 5.2 g | 10% |
| Vitamin C | 9.5 mg | 6.1 mg | 11% |
| Potassium | 676 mg | 436 mg | 14% |
| Folate | 482 mcg | 311 mcg | 121% |
| Magnesium | 99 mg | 64 mg | 24% |
About 27% of edamame calories come from carbohydrates, 37% from protein and 36% from fat.
Edamame by Health Goal
The by-goal ratings section evaluates how edamame aligns with common health and dietary objectives.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Fair | 188 calories per serving with 8.1 g fiber for fullness |
| Blood sugar / diabetes | Excellent | Glycemic load of about 1 per serving |
| Immunity | Fair | Provides 9.5 mg vitamin C (11% DV) |
| Digestion | Excellent | 8.1 g fiber per serving supports regularity |
| Heart health | Excellent | Potassium (676 mg) and fiber, very low sodium |
| Muscle gain | Good | Higher in protein (18.4 g) than most produce |
Edamame and Blood Sugar
Glycemic index: 15. Glycemic load: 1 per serving.
Edamame has a glycemic index of about 15 and a glycemic load of around 1 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.
How Edamame Compares to Other Vegetables
In the comparison table, edamame is contrasted with other vegetables to illustrate its nutritional standing.
| Vegetable (per 100 g) | Calories | Sugar (g) | Fiber (g) | Vitamin C (mg) |
|---|---|---|---|---|
| Edamame | 121 | 2.2 | 5.2 | 6.1 |
| Peas | 81 | 5.7 | 5.7 | 40.0 |
| Corn | 86 | 6.3 | 2.0 | 6.8 |
| Green Beans | 31 | 3.3 | 2.7 | 12.2 |
Edamame Myths, Checked
Soy like edamame lowers testosterone in men , Misleading. Moderate soy intake has not been shown to affect testosterone.
Edamame is a vegetable, not a protein , Misleading. Edamame is a soybean and a complete plant protein, about 18 g per cup.
How to Track Edamame
Vegetable portions and cooking method both change the numbers, so the same edamame can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log edamame accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in 1 cup of edamame?
One cup of shelled, cooked edamame contains 188 calories. This makes it a relatively low-calorie food option, especially given its high protein content.
Is edamame good for weight loss?
Edamame can be beneficial for weight loss due to its high protein and fiber content, which can promote satiety. One cup provides 18.4 g of protein and 8.1 g of fiber, helping to manage hunger.
Can people with diabetes eat edamame?
People with diabetes can include edamame in their diet, as it has a low glycemic index of about 15. This means it has a minimal impact on blood sugar levels.
How much protein is in edamame?
Edamame is rich in protein, offering 18.4 g per 1 cup shelled, cooked. This makes it a great plant-based protein source for various diets.
Is edamame high in sugar?
Edamame is not high in sugar; it contains only 3.4 g of sugar per cup. This low sugar content makes it a suitable option for those monitoring their sugar intake.
Is edamame a complete protein?
Edamame is considered a complete protein, as it contains all nine essential amino acids. This makes it an excellent protein source for vegetarians and vegans.
Key Takeaways
- Edamame contains 188 calories per 1 cup shelled, cooked.
- It provides 18.4 g of protein, making it a high-protein food.
- Each serving has 8.1 g of fiber, supporting digestive health.
- Edamame offers 9.5 mg of vitamin C, contributing to immune function.
- It has a low glycemic index of about 15, suitable for blood sugar management.
- Edamame contains 676 mg of potassium, important for heart health.
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