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Boiled Fresh Edamame Calories
A plant-based source of protein, fiber, folate and vitamin K with a low glycemic index.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled Fresh Edamame (155 g) has 188 calories. That works out to 121 calories per 100 g. It contains 13.8 g of carbs, 18.5 g of protein, 8.1 g of fat and 8.1 g of fiber. Its 482.1 µg of Folate covers 121% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Boiled Fresh Edamame Nutrition Facts
Selected: 1 cup (medium) · 155 g
188
KCAL / 155G
Carbs
13.8g
· 5% DV
Protein
18.5g
· 37% DV
Fat
8.1g
· 10% DV
Fiber
8.1g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 37% · Fat 36%
Boiled Fresh Edamame nutrition facts table · 1 cup (medium) (155 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 9.3 mg | 0% |
| Total carbohydrate | 13.8 g | 5% |
| Fiber | 8.1 g | 29% |
| Protein | 18.5 g | 37% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Boiled Fresh Edamame?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 155 g | 188 kcal |
| 1 piece (small) | 5 g | 6 kcal |
| 1 tablespoon (small) | 10 g | 12 kcal |
| ½ cup (half) | 78 g | 94 kcal |
| 100 g | 100 g | 121 kcal |
| 1 serving (small) | 100 g | 121 kcal |
| 1 serving (medium) | 150 g | 182 kcal |
| 1 serving (large) | 200 g | 242 kcal |
| 1.5 cup (large) | 233 g | 282 kcal |
Calculated from 121 calories per 100 g.
Frequently Asked Questions About Boiled Fresh Edamame
What is boiled fresh edamame, and how is it different from regular soybeans?
Boiled fresh edamame is immature soybeans cooked while still green and tender. Regular dried soybeans are harvested mature and usually need soaking and much longer cooking, so they are not a direct substitute in every dish.
Can you eat the pods of boiled fresh edamame?
No, the pods of boiled fresh edamame are usually too fibrous to eat. Hold a pod and squeeze or pull the beans into your mouth, then discard the pod.
How long should you boil fresh edamame?
Boil fresh edamame until the beans are tender but still slightly firm, usually for a few minutes. Check one bean before draining, since the exact cooking time varies with pod size and freshness.
Is boiled fresh edamame better than frozen edamame?
Neither is inherently better; boiled fresh edamame has a just-cooked texture, while frozen edamame is convenient and often retains good quality. Cook frozen edamame according to its package directions before serving.
Can you eat boiled fresh edamame cold?
Yes, boiled fresh edamame can be eaten cold once it has been cooked and cooled safely. Chilled, shelled beans work well in salads, while pods can be served cold with a dip or seasoning.
What do you season boiled fresh edamame with?
Boiled fresh edamame is commonly seasoned with salt, but lemon, chili, garlic, or sesame also work well. Add seasoning while the pods are warm so it sticks; use shelled beans when tossing them with a sauce.
How should you store leftover boiled fresh edamame?
Store leftover boiled fresh edamame in a covered container in the refrigerator and eat it within about 3–4 days. Discard it if it develops an off smell, a slimy texture, or an unusual appearance.
Can you freeze boiled fresh edamame?
Yes, you can freeze boiled fresh edamame after draining and cooling it. Pack it in an airtight freezer-safe container, then thaw it in the refrigerator or reheat it directly in a dish.
Does boiled fresh edamame cause bloating?
It can: boiled fresh edamame may cause gas or bloating because it contains fiber and fermentable carbohydrates. If you are sensitive to beans, try a smaller serving and increase it gradually if it agrees with you.
Can you microwave boiled fresh edamame to reheat it?
Yes, boiled fresh edamame can be reheated in a microwave. Place it in a microwave-safe bowl with a little water, cover loosely, and heat in short intervals, checking that the beans are warm throughout.
Boiled Fresh Edamame Vitamins & Minerals
Vitamins
Folate
482.05µg · 121% DV
Biotin
13.02µg · 43% DV
Vitamin K
41.39µg · 34% DV
B1
0.31mg · 26% DV
Minerals
Copper
0.54mg · 60% DV
Manganese
0.95mg · 41% DV
Phosphorus
262mg · 37% DV
Magnesium
99mg · 24% DV
Potassium ⭐
676mg · 20% DV
Sodium
9.3mg · 0% DV
Boiled Fresh Edamame Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled Fresh Edamame
To burn the 188 calories in 1 cup (medium) (155 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Boiled Fresh Edamame?
Boiled fresh edamame is made from young, green soybeans cooked briefly in their pods. It is closely associated with Japanese cooking, where it is commonly served as a snack or a simple side dish, and is now familiar in restaurants and home kitchens around the world.
The pods are often lightly salted; squeeze or bite the beans out and discard the fibrous shells. The beans are tender yet firm, with a mild, slightly sweet, green flavour. Edamame offers plant-based protein and fibre; a 100 g portion provides 11.91 g of protein. Serve it warm or chilled, on its own or alongside rice, salads and other small plates. Use a light hand with the salt, or season with citrus and herbs instead.
How Nutritious Is Boiled Fresh Edamame?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Boiled Fresh Edamame Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Boiled Fresh Edamame Contain Allergens?
Contains these allergens:
Which Diets Is Boiled Fresh Edamame Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Boiled Fresh Edamame Fat Profile
SATURATED
0.96g
MONOUNSATURATED
1.94g
POLYUNSATURATED
3.89g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.