Edamame: Calories, Nutrition & Healthier Swaps
120 kcal per 100 g · Nutri-Score A
sugar: low saturated fat: low salt: low fiber: medium
Edamame are young soybeans: complete plant protein, fiber and folate in a snack you shell yourself.
Edamame nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: serving, 100 g |
|---|---|---|
| Calories | 120 kcal | 120 kcal |
| Protein | 12 g | 12 g |
| Fat | 5 g | 5 g |
| incl. saturated | 0.6 g | 0.6 g |
| Carbohydrates | 3.7 g | 3.7 g |
| incl. sugars | 2.2 g | 2.2 g |
| Fiber | 5.2 g | 5.2 g |
| Salt | 0 g | 0 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
Edamame: nutrition highlights
A serving (serving, 100 g) provides 12 g of protein — about 21% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg). It has 5.2 g of fiber per serving — roughly 21% of the 25 g a day most adults fall short of.
On the open Nutri-Score algorithm, edamame gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (serving, 100 g) is 120 kcal — roughly 39 min of easy walking or 15 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Edamame
There's no swap in our base that is clearly better at the same calories — edamame is already one of the better choices in its category.
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