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Cooked edamame Calories
Rich in protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cooked edamame (155 g) has 188 calories. That works out to 121 calories per 100 g. It contains 13.8 g of carbs, 18.4 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.
Cooked edamame Nutrition Facts
Selected: 1 cup (medium) · 155 g
188
KCAL / 155G
Carbs
13.8g
· 5% DV
Protein
18.4g
· 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 36% · Fat 37%
Cooked edamame nutrition facts table · 1 cup (medium) (155 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 1.01 g | 5% |
| Trans fat | 0 g | |
| Sodium | 9.3 mg | 0% |
| Total carbohydrate | 13.8 g | 5% |
| Fiber | 8.1 g | 29% |
| Protein | 18.4 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 Cooked edamame?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 155 g | 188 kcal |
| 1 tablespoon (shredded) | 12 g | 15 kcal |
| 1 ounce (small) | 28 g | 34 kcal |
| ½ cup (half) | 78 g | 94 kcal |
| 100 g | 100 g | 121 kcal |
| 1 serving (medium) | 100 g | 121 kcal |
| 1 serving (large) | 200 g | 242 kcal |
| 2 cup (double) | 310 g | 375 kcal |
Calculated from 121 calories per 100 g.
Frequently Asked Questions About Cooked edamame
Can you eat cooked edamame straight from the pod?
Yes, you can eat cooked edamame straight from the pod by squeezing or sliding the beans into your mouth. The pod is fibrous and is usually discarded rather than eaten. If the beans are already shelled, eat them as they are.
How do you make cooked edamame crispy?
You can make cooked edamame crispier by drying the shelled beans well, tossing them lightly with oil and seasonings, then roasting or air-frying until browned. Spread them in a single layer so moisture can escape instead of steaming the beans.
How do you use cooked edamame in a rice bowl?
Add shelled cooked edamame to a rice bowl for a quick source of texture and plant protein. It works well with vegetables, rice, noodles, and a ginger, citrus, or sesame dressing; add the beans near the end so they do not turn mushy.
Does cooked edamame need to be reheated?
No, cooked edamame does not need reheating if it has been safely refrigerated and you prefer it cold. Add shelled beans straight to salads or grain bowls. Reheat leftovers thoroughly if you want a hot dish, and avoid leaving them out for extended periods.
How long does cooked edamame last in the fridge?
Cooked edamame keeps for about 3–4 days in the refrigerator when stored promptly in a covered container. Let it cool before refrigerating, and discard it if it develops an unusual smell, slimy texture, or visible mold.
Can you freeze cooked edamame?
Yes, cooked edamame can be frozen. Cool it first, remove excess moisture, and pack it in an airtight container or freezer bag in portions. Thaw it in the refrigerator or add it directly to a hot dish, allowing extra cooking time.
What sauce goes well with cooked edamame?
Cooked edamame pairs well with sesame, citrus, garlic, or ginger-based sauces. For a quick option, toss shelled beans with lemon or lime juice and sesame oil; a little soy sauce adds savoriness, so taste before adding extra salt.
Can you put cooked edamame in soup?
Yes, cooked edamame works in vegetable soups, noodle soups, and brothy bowls. Stir shelled beans in near the end of cooking and heat them through; adding them too early can make their texture overly soft.
Does cooked edamame cause gas?
It can cause gas or bloating in some people because soybeans contain fermentable carbohydrates. A smaller serving may be easier to tolerate. If you find that edamame repeatedly causes discomfort, reduce the amount or avoid it.
Is cooked edamame a good choice for weight loss?
Cooked edamame can be a filling option because it provides both protein and fiber. It can fit into a weight-loss meal as a snack or part of a larger dish, but adding oily sauces or large amounts of toppings changes the overall meal.
Cooked edamame Vitamins & Minerals
Vitamins
Folate
482.05µg · 121% DV
Vitamin K
41.54µg · 35% DV
B1
0.31mg · 26% DV
B2
0.25mg · 19% DV
Minerals
Manganese
1.58mg · 69% DV
Copper
0.54mg · 60% DV
Phosphorus
262mg · 37% DV
Magnesium
99mg · 24% DV
Potassium ⭐
676mg · 20% DV
Sodium
9.3mg · 0% DV
Cooked edamame Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked 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 Cooked edamame?
Cooked edamame is made from young, green soybeans, harvested before they fully mature and then boiled or steamed. A familiar snack in Japan, it is now also used around the world in salads, grain bowls and quick meals. The beans have a tender, slightly firm bite and a mild, sweet, buttery flavour. Serve them warm or chilled, simply seasoned with a little salt, or toss them with vegetables, rice or noodles. Edamame is a filling plant-based choice, with 11.9 g of protein and 5.2 g of fibre per 100 g. For a lighter preparation, keep the added salt modest and pair it with fresh vegetables or a crisp salad.
How Nutritious Is Cooked edamame?
Nutrient density
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 Cooked 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 Cooked edamame Contain Allergens?
Contains these allergens:
Which Diets Is Cooked 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
✓ Suitable
Low FODMAP
— Not suitable
Cooked edamame Fat Profile
SATURATED
1.01g
MONOUNSATURATED
1.83g
POLYUNSATURATED
4.19g
Omega 6:3 ratio 6.4:1
Above the ideal 4:1 (6.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.