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Edamame crisps Calories
High-protein, fiber-rich crunchy snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 pack (mini) of Edamame crisps (30 g) has 149 calories. That works out to 496 calories per 100 g. It contains 7.2 g of carbs, 14.4 g of protein, 6 g of fat and 6 g of fiber. Its 156 mg of Phosphorus covers 22% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Edamame crisps Nutrition Facts
Selected: 1 pack (mini) · 30 g
149
KCAL / 30G
Carbs
7.2g
· 3% DV
Protein
14.4g
· 29% DV
Fat
6g
· 8% DV
Fiber
6g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 41% · Fat 38%
Edamame crisps nutrition facts table · 1 pack (mini) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 149 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 7.2 g | 3% |
| Fiber | 6 g | 21% |
| Protein | 14.4 g | 29% |
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 Mini Pack of Edamame crisps?
| Serving | Amount | Calories |
|---|---|---|
| 1 pack (mini) | 30 g | 149 kcal |
| 1 pack (mini) | 20 g | 99 kcal |
| 1 cup (whole) | 25 g | 124 kcal |
| 1 ounce (whole) | 28 g | 139 kcal |
| 1 pack (small) | 30 g | 149 kcal |
| 1 serving (medium) | 30 g | 149 kcal |
| 1 pack (medium) | 50 g | 248 kcal |
| 2 cup (double) | 50 g | 248 kcal |
| 1 serving (large) | 60 g | 298 kcal |
| 100 g | 100 g | 496 kcal |
Calculated from 496 calories per 100 g.
Frequently Asked Questions About Edamame crisps
What are edamame crisps made from?
Edamame crisps are usually made with soy ingredients such as edamame or soy flour, often combined with starch and oil. Seasonings may be added, and the exact recipe varies by brand, so the ingredient list can differ.
Are edamame crisps a healthy snack?
Edamame crisps can be a convenient snack with protein and fiber, but they are still a packaged crunchy food rather than a complete meal. Seasoning and portion size matter, especially with heavily salted varieties.
Do edamame crisps taste like edamame?
Edamame crisps usually have a mild, slightly nutty or beany flavor, though their seasoning can dominate. Their airy crunch is quite different from the soft, fresh taste of boiled edamame.
How are edamame crisps different from roasted edamame?
Edamame crisps are shaped, crunchy snacks typically made from a soy-based mixture, while roasted edamame are whole soybeans cooked until crisp. The crisps are generally lighter in texture; roasted beans are denser and firmer.
Are edamame crisps a better choice than potato chips?
Edamame crisps may offer more protein and fiber than many potato chips, but that does not automatically make every product a better choice. Compare seasoning and ingredients, and choose the snack you enjoy in a sensible portion.
How should you store edamame crisps after opening?
Keep edamame crisps sealed in an airtight container in a cool, dry place after opening. Exposure to air and moisture makes them lose their crunch; follow any storage directions printed on the package.
Can you use edamame crisps as a topping?
Yes, crushed edamame crisps can add crunch to salads, soups, or grain bowls. Add them just before serving so they do not soften, and consider the seasoning so it complements the rest of the dish.
Can you make edamame crisps at home?
You can make a similar snack at home by shaping a soy-based mixture into thin pieces and baking them until crisp. Homemade versions may be denser or less airy than commercial crisps because the production methods differ.
Are edamame crisps filling?
Edamame crisps can be more filling than snacks made mostly from refined starch because they contain protein and fiber. They are still easy to nibble straight from the bag, so portioning some into a bowl can help.
Are edamame crisps good for weight loss?
Edamame crisps do not cause weight loss on their own. Their protein and fiber may help make a snack satisfying, but large portions can add up quickly; include a measured serving rather than treating them as unlimited.
Edamame crisps Vitamins & Minerals
Vitamins
Folate
54µg · 14% DV
Biotin
3.6µg · 12% DV
B1
0.09mg · 8% DV
Vitamin K
8.4µg · 7% DV
Minerals
Phosphorus
156mg · 22% DV
Copper
0.18mg · 20% DV
Manganese
0.39mg · 17% DV
Magnesium
57mg · 14% DV
Potassium ⭐
294mg · 9% DV
Sodium
126mg · 5% DV
Edamame crisps Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Edamame crisps
To burn the 149 calories in 1 pack (mini) (30 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 Edamame crisps?
Edamame crisps are a packaged, crunchy snack made from edamame, the young green soybeans familiar in East Asian cooking. They offer a crisp bite and a savoury, gently nutty flavour, and are usually eaten straight from the pack. They work as a snack with tea or a drink, or as a crunchy alternative to croutons over soup or salad.
They are notably high in protein and fibre: per 100 g, they provide 48 g of protein and 20 g of fibre. A mini pack is about 30 g, making portioning straightforward. Pair them with fresh vegetables or fruit for a more varied snack, or enjoy a small handful when you want something savoury and crisp.
How Nutritious Is Edamame crisps?
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 Edamame crisps Processed?
NOVA 3
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 crisps Contain Allergens?
Contains these allergens:
Which Diets Is Edamame crisps 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 crisps Fat Profile
SATURATED
0.63g
MONOUNSATURATED
1.11g
POLYUNSATURATED
2.04g
Omega 6:3 ratio 12.4:1
Above the ideal 4:1 (12.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.