Edamame (cooked, boiled, drained, unsalted) nutrition facts
Per 1 cup · 180 g
of a 2,000 cal day
- Protein22g33% of calories
- Carbs20g29% of calories
- Fat12g38% of calories
- ✓ Protein-dense
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Edamame (cooked, boiled, drained, unsalted) (1 cup, 180 g) has 254 calories, with 22 g of protein, 20 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (38% of calories). It is high in protein (44% DV), dietary fiber (27% DV) and Vitamin C (34% DV).
High in
20%+ of the daily value
- Protein44%
- Dietary fiber27%
- Vitamin C34%
- Thiamine39%
- Riboflavin (B2)21%
- Folate (B9)50%
Good source of
10–19% of the daily value
- Niacin14%
- Zinc15%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (180 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 14 μg | 2% |
| Vitamin C | 31 mg | 34% |
| Vitamin D | 0 μg | 0% |
| Thiamine | 0.5 mg | 39% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0.1 mg | 8% |
| Folate (B9) | 200 μg | 50% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.2 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 261 mg | 26% |
| Iron | 5 mg | 56% |
| Potassium | 970 mg | 21% |
| Magnesium | 108 mg | 26% |
| Phosphorus | 284 mg | 41% |
| Zinc | 2 mg | 15% |
| Copper | 0.2 mg | 23% |
| Manganese | 1 mg | 39% |
| Selenium | 3 μg | 5% |
Full breakdown · 26 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Isoleucine | 1 g | — |
| Leucine | 2 g | — |
| Lysine | 1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 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−124 cal
376 calEdamame (raw)1 cup+122 cal
189 calEdamame (frozen, cooked)1 cup−65 cal
254 calEdamame (cooked, boiled, drained, salted)1 cupsame cal
90 calSeapoint Farms Soybeans, Shelled, Edamame½ cup−164 cal
140 calImperial Garden Organic Edamame Young Soybeans in Pods1 bag−114 cal
Burning 254 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 48minWalking (3.5 mph)
- 30minCycling (moderate)
- 21minRunning (6 mph)
- 36minSwimming laps
Common questions
How many calories are in Edamame (cooked, boiled, drained, unsalted)?
One serving of Edamame (cooked, boiled, drained, unsalted) (1 cup) has 254 calories, which works out to 141 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Edamame (cooked, boiled, drained, unsalted) high in protein?
Yes. It has 22 g of protein per serving, and 33% of its calories come from protein (8.7 g of protein per 100 calories).
Is Edamame (cooked, boiled, drained, unsalted) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 29% 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 (cooked, boiled, drained, unsalted)?
25 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
