Edamame (raw) nutrition facts
Per 1 cup · 256 g
of a 2,000 cal day
- Protein33g33% of calories
- Carbs28g28% of calories
- Fat17g39% of calories
- ✓ Protein-dense
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Edamame (raw) (1 cup, 256 g) has 376 calories, with 33 g of protein, 28 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (39% of calories). It is high in protein (66% DV), dietary fiber (38% DV) and Vitamin C (82% DV).
High in
20%+ of the daily value
- Protein66%
- Dietary fiber38%
- Vitamin C82%
- Thiamine93%
- Riboflavin (B2)34%
- Niacin26%
Good source of
10–19% of the daily value
- Vitamin B613%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (256 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 23 μg | 3% |
| Vitamin C | 74 mg | 82% |
| Vitamin D | 0 μg | 0% |
| Thiamine | 1 mg | 93% |
| Riboflavin (B2) | 0.4 mg | 34% |
| Niacin | 4 mg | 26% |
| Vitamin B6 | 0.2 mg | 13% |
| Folate (B9) | 422 μg | 106% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 504 mg | 50% |
| Iron | 9 mg | 114% |
| Potassium | 1,587 mg | 34% |
| Magnesium | 166 mg | 40% |
| Phosphorus | 497 mg | 71% |
| Zinc | 3 mg | 23% |
| Copper | 0.3 mg | 36% |
| Manganese | 1 mg | 61% |
| Selenium | 4 μg | 7% |
Full breakdown · 25 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Arginine | 3 g | — |
| Aspartic acid | 4 g | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Isoleucine | 1 g | — |
| Leucine | 2 g | — |
| Lysine | 2 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 8 g | — |
| Proline | 2 g | — |
| Retinol | 0 μg | — |
| Serine | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
130 calEdamame (frozen)1 cup−246 cal
189 calEdamame (frozen, cooked)1 cup−187 cal
254 calEdamame (cooked, boiled, drained, salted)1 cup−122 cal
90 calSeapoint Farms Soybeans, Shelled, Edamame½ cup−286 cal
140 calImperial Garden Organic Edamame Young Soybeans in Pods1 bag−236 cal
90 calPictSweet Farms Edamame, with Sea Salt½ cup edible portion−286 cal
Burning 376 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 71minWalking (3.5 mph)
- 45minCycling (moderate)
- 31minRunning (6 mph)
- 53minSwimming laps
Common questions
How many calories are in Edamame (raw)?
One serving of Edamame (raw) (1 cup) has 376 calories, which works out to 147 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Edamame (raw) high in protein?
Yes. It has 33 g of protein per serving, and 33% of its calories come from protein (8.8 g of protein per 100 calories).
Is Edamame (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 18 g of net carbs and 28% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Edamame (raw)?
38 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
