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Edamame Calories
High in protein and fiber, low fat, vegan-friendly
CALORIES
GI
POTASSIUM
FIBER
Edamame Nutrition Facts
Selected: 100 g
121
KCAL / 100G
Carbs
8.9g
· 28%
Protein
11.2g
· 35%
Fat
5.2g
· 37%
Fiber
5g
Edamame Vitamins & Minerals
Vitamins
Folate
311µg · 78% DV
Biotin
8µg · 27% DV
B1
0.3mg · 25% DV
Vitamin K
26µg · 22% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
168mg · 24% DV
Magnesium
61mg · 15% DV
Potassium ⭐
436mg · 13% DV
Edamame Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Edamame Contain Allergens?
Contains these allergens:
Which Diets Is 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
Edamame Fat Profile
SATURATED
0.6g
MONOUNSATURATED
1.2g
POLYUNSATURATED
2.8g
Omega 6:3 ratio 8.3:1
Above the ideal 4:1 (8.3:1).
Foods Similar to Edamame
Edamame — Frequently Asked Questions
How many calories and how much protein are in edamame?
Per 100 g, edamame has 121 calories and 11.2 g of protein. It also provides 8.9 g carbs, 5.2 g fat, and 5 g fiber.
Is edamame low glycemic and diet-friendly?
Edamame has a glycemic index of 18, which is low. It is compatible with vegan, vegetarian, omnivore, pescatarian, Mediterranean, flexitarian, and gluten-free diets, but it contains soy.
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Nutrition data compiled from USDA FoodData Central and scientific sources.