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Edamame-Spaghetti Calories
High-protein, gluten-free, fiber-rich pasta alternative
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Edamame-Spaghetti (50 g) has 185 calories. That works out to 370 calories per 100 g. It contains 8 g of carbs, 13.5 g of protein, 4 g of fat and 5.5 g of fiber. Its 0.3 mg of Copper covers 28% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Edamame-Spaghetti Nutrition Facts
Selected: 1 serving (medium) · 50 g
185
KCAL / 50G
Carbs
8g
· 3% DV
Protein
13.5g
· 27% DV
Fat
4g
· 5% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 44% · Fat 30%
Edamame-Spaghetti nutrition facts table · 1 serving (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 185 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 5 mg | 0% |
| Total carbohydrate | 8 g | 3% |
| Fiber | 5.5 g | 20% |
| Protein | 13.5 g | 27% |
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 Serving of Edamame-Spaghetti?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 50 g | 185 kcal |
| 1 serving (small) | 30 g | 111 kcal |
| 1 cup (medium) | 60 g | 222 kcal |
| 1 serving (large) | 80 g | 296 kcal |
| 1 cup (large) | 90 g | 333 kcal |
| 100 g | 100 g | 370 kcal |
| 1 piece (jumbo) | 100 g | 370 kcal |
| 2 serving (double) | 100 g | 370 kcal |
| 1 serving (extra large) | 120 g | 444 kcal |
| 1 pack (whole) | 200 g | 740 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Edamame-Spaghetti
What is edamame spaghetti made from?
Edamame spaghetti is typically made from ground edamame, or young soybeans, rather than wheat flour. Brands may use different formulations, so the ingredient list tells you whether a particular product contains anything besides soy.
How do you cook edamame spaghetti?
Cook edamame spaghetti in boiling water according to the package directions. It can soften faster than wheat pasta, so check its texture as it cooks, drain it promptly, and toss it with sauce instead of leaving it in the hot pot.
Does edamame spaghetti taste like regular pasta?
No, edamame spaghetti has a mild, earthy bean flavor and a denser texture than wheat pasta. Its taste is more noticeable with a very plain sauce, while garlic, tomato, mushrooms, and vegetables pair well with it.
What sauce goes well with edamame spaghetti?
Tomato, garlic, and olive-oil-based sauces go well with edamame spaghetti. The pasta also pairs nicely with sautéed mushrooms or vegetables; add the sauce after cooking so the strands do not sit in hot liquid and turn too soft.
Can you use edamame spaghetti instead of regular pasta?
Yes, edamame spaghetti can replace wheat spaghetti in many dishes. Its cooking time and texture are different, though, so follow its own package directions and avoid letting it simmer in sauce as you might with sturdier wheat pasta.
Why does edamame spaghetti fall apart when cooked?
Edamame spaghetti can fall apart when it is overcooked or stirred roughly after it softens. Check it near the end of the package cooking time, stir gently, and drain it as soon as it reaches the texture you want.
How do you keep edamame spaghetti from sticking together?
To keep edamame spaghetti from sticking, stir it gently while it cooks and drain it promptly. Tossing it straight away with sauce or a little olive oil helps separate the strands; leaving it to sit in a colander can make them clump.
Is edamame spaghetti good for meal prep?
Yes, edamame spaghetti can be prepared ahead, but it softens more easily than many wheat pastas. Store cooked strands in a sealed container in the refrigerator, and keep the sauce separate if you want a firmer texture when reheating.
Does edamame spaghetti help with weight loss?
Edamame spaghetti can make a meal more filling because it provides protein and fiber. It does not cause weight loss on its own, and the sauce, portion, and other foods in the meal still affect how satisfying and energy-dense the dish is.
Can you eat edamame spaghetti cold in a pasta salad?
Yes, you can serve edamame spaghetti cold in a pasta salad. Cook it until just tender, drain it promptly, and cool it before adding crisp vegetables and dressing; avoid overcooking, since chilling will not firm up strands that are already soft.
Edamame-Spaghetti Vitamins & Minerals
Vitamins
B1
0.3mg · 25% DV
Folate
60µg · 15% DV
Biotin
3.5µg · 12% DV
B5
0.55mg · 11% DV
Minerals
Copper
0.25mg · 28% DV
Manganese
0.6mg · 26% DV
Phosphorus
110mg · 16% DV
Magnesium
55mg · 13% DV
Potassium ⭐
325mg · 10% DV
Sodium
5mg · 0% DV
Edamame-Spaghetti Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Edamame-Spaghetti
To burn the 185 calories in 1 serving (medium) (50 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-Spaghetti?
Edamame-Spaghetti is a pasta alternative made from edamame, or young soybeans, shaped into strands and cooked much like conventional spaghetti. It has a gently bean-like, earthy flavour and can keep a pleasantly firm bite when cooked.
Across the world, serve it with familiar pasta sauces, or toss it with vegetables, herbs and a little oil for a simple meal. It stands out for its protein and fibre: per 100 g, it provides 27 g of protein and 11 g of fibre. For a lighter plate, pair it with plenty of vegetables and choose a tomato-based sauce rather than a rich, creamy one.
How Nutritious Is Edamame-Spaghetti?
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 Edamame-Spaghetti 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-Spaghetti Contain Allergens?
Contains these allergens:
Which Diets Is Edamame-Spaghetti Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Edamame-Spaghetti Fat Profile
SATURATED
0.6g
MONOUNSATURATED
1.1g
POLYUNSATURATED
2.3g
Omega 6:3 ratio 13.5:1
Above the ideal 4:1 (13.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.