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Edamame (frozen, cooked)
Nuts, Seeds & Legumes

Edamame (frozen, cooked) nutrition facts

Per 1 cup ยท 155 g

Calories
189
10%
of a 2,000 cal day
  • Protein
    17g
    33% of calories
  • Carbs
    15g
    30% of calories
  • Fat
    8.1g
    36% of calories
Portion
  • โœ“ Protein-dense
  • โœ“ Low saturated fat
  • โœ“ Low sodium
  • โœ“ Cholesterol free

At a glance

One serving of Edamame (frozen, cooked) (1 cup, 155 g) has 189 calories, with 17 g of protein, 15 g of carbohydrates and 8.1 g of fat. Most of its energy comes from fat (36% of calories). It is high in protein (34% DV), dietary fiber (29% DV) and Vitamin K (34% DV).

Per 100 g
122cal
low energy density
Protein per 100 cal
8.9g
Net carbs
7g
carbs minus fiber
Fiber
8.1g
3.4 g sugar

High in

20%+ of the daily value

  • Protein34%
  • Dietary fiber29%
  • Vitamin K34%
  • Thiamine26%
  • Folate (B9)121%
  • Iron44%

Good source of

10โ€“19% of the daily value

  • Vitamin C11%
  • Riboflavin (B2)18%
  • Vitamin B612%
  • Pantothenic acid12%
  • Choline16%
  • Calcium10%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup (155 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin C9 mg
11%
Vitamin E1 mg
7%
Vitamin K41 ฮผg
34%
Thiamine0.3 mg
26%
Riboflavin (B2)0.2 mg
18%
Niacin1 mg
9%
Vitamin B60.2 mg
12%
Folate (B9)482 ฮผg
121%
Pantothenic acid1 mg
12%
Choline87 mg
16%

Minerals

NutrientAmount% Daily Value
Calcium98 mg
10%
Iron4 mg
44%
Potassium676 mg
14%
Magnesium99 mg
24%
Phosphorus262 mg
37%
Zinc2 mg
19%
Copper1 mg
59%
Manganese2 mg
69%
Full breakdown ยท 36 more nutrients
NutrientAmount% Daily Value
Alanine1 gโ€”
Alpha Linolenic Acid (ALA)1 gโ€”
Arginine1 gโ€”
Aspartic acid2 gโ€”
Caffeine0 mgโ€”
Cystine0.2 gโ€”
Docosahexaenoic Acid (DHA)0 gโ€”
Docosapentaenoic Acid (DPA)0 gโ€”
Eicosapentaenoic Acid (EPA)0 gโ€”
Fructose0.2 gโ€”
Galactose0 gโ€”
Glucose0 gโ€”
Glutamic acid3 gโ€”
Glycine1 gโ€”
Histidine0.4 gโ€”
Hydroxyproline0 gโ€”
Isoleucine0.5 gโ€”
Lactose0 gโ€”
Leucine1 gโ€”
Lysine1 gโ€”
Maltose1 gโ€”
Methionine0.2 gโ€”
Monounsaturated fats2 gโ€”
Phenylalanine1 gโ€”
Polyunsaturated fats3 gโ€”
Proline1 gโ€”
Serine1 gโ€”
Starch4 gโ€”
Sucrose2 gโ€”
Theobromine0 mgโ€”
Threonine1 gโ€”
Total omega 31 gโ€”
Total omega 63 gโ€”
Tryptophan0.2 gโ€”
Tyrosine1 gโ€”
Valine1 gโ€”

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 189 calories

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

  • 36min
    Walking (3.5 mph)
  • 23min
    Cycling (moderate)
  • 16min
    Running (6 mph)
  • 27min
    Swimming laps

Common questions

How many calories are in Edamame (frozen, cooked)?

One serving of Edamame (frozen, cooked) (1 cup) has 189 calories, which works out to 122 calories per 100 g. That is about 9.5% of a 2,000-calorie day.

Is Edamame (frozen, cooked) high in protein?

Yes. It has 17 g of protein per serving, and 33% of its calories come from protein (8.9 g of protein per 100 calories).

Is Edamame (frozen, cooked) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 30% of its calories come from carbohydrates, while most keto plans cap net carbs at 20โ€“50 g per day.

How much sodium is in Edamame (frozen, cooked)?

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

How much sugar is in Edamame (frozen, cooked)?

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

Recipes with edamame

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