⏱ 20 min total

Crispy Garlic Edamame

Name: Crispy Garlic Edamame
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 1 serving
Ingredients: ¼ cup Edamame; ¼ tbsp Olive oil; ¼ dash Salt; ¼ dash Black pepper; ¼ tsp Garlic powder

Per 1 serving · 34 g · 5 ingredients

Calories

3%
of a 2,000 cal day

Protein
3.2g
19% of calories
Carbs
3.1g
18% of calories
Fat
4.8g
63% of calories

Portion

✓ Low saturated fat
✓ Low sodium
✓ Cholesterol free

At a glance

One serving of Crispy Garlic Edamame (34 g) has 65 calories, with 3.2 g of protein, 3.1 g of carbohydrates and 4.8 g of fat. Most of its energy comes from fat (63% of calories). It is high in folate (b9) (22% DV).

Per 100 g

192cal

medium energy density

Protein per 100 cal

4.9g

Net carbs

carbs minus fiber

Fiber

1.5g

0.8 g sugar

High in

20%+ of the daily value

Folate (B9)22%

Good source of

10–19% of the daily value

Copper11%
Manganese13%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 15 min

1
Preheat the oven to 400 degrees F.
2
Pat the thawed edamame beans dry, and then add to a mixing bowl.
3
Drizzle with olive oil, and season with sea salt, pepper and garlic power to taste. Stir to combine.
4
Spread on a baking sheet lined with parchment paper into an even layer.
5
Bake for 15-18 minutes until crispy.

Vitamins & minerals

Amounts for 1 serving (34 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	0 μg	0%
Vitamin C	3 mg	3%
Vitamin D	0 μg	0%
Vitamin E	1 mg	5%
Vitamin K	11 μg	9%
Thiamine	0 mg	4%
Riboflavin (B2)	0.1 mg	6%
Niacin	0.3 mg	2%
Vitamin B6	0.1 mg	4%
Folate (B9)	90 μg	22%
Vitamin B12	0 μg	0%
Pantothenic acid	0.2 mg	3%
Choline	17 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	18 mg	2%
Iron	1 mg	9%
Potassium	152 mg	3%
Magnesium	19 mg	4%
Phosphorus	51 mg	7%
Zinc	0.4 mg	4%
Copper	0.1 mg	11%
Manganese	0.3 mg	13%
Selenium	0.2 μg	0%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.2 g	—
Aspartic acid	0.4 g	—
Beta carotene	0.1 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	0.1 g	—
Galactose	0 g	—
Glucose	0 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0.3 g	—
Methionine	0 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	0.4 g	—
Proline	0.2 g	—
Retinol	0 μg	—
Serine	0.2 g	—
Starch	0.4 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 65 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

12min
Walking (3.5 mph)
8min
Cycling (moderate)
5min
Running (6 mph)
9min
Swimming laps

Common questions

How many calories are in Crispy Garlic Edamame?

One serving of Crispy Garlic Edamame (1 serving) has 65 calories, which works out to 192 calories per 100 g. That is about 3.2% of a 2,000-calorie day.

Is Crispy Garlic Edamame high in protein?

Not especially. It has 3.2 g of protein per serving, and protein supplies 19% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Crispy Garlic Edamame keto-friendly?

It is hard to fit into a strict keto diet. One serving has 2 g of net carbs and 18% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Crispy Garlic Edamame?

41 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Crispy Garlic Edamame?

0.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (34 g)

Calories65

% Daily Value*

Total fat 4.8g	6%
Saturated fat 0.5g	2%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 41mg	2%
Total carbohydrate 3.1g	1%
Dietary fiber 1.5g	5%
Total sugars 0.8g
Protein 3.2g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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