Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🫛
Salted boiled edamame Calories
Source of protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Salted boiled 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.
Salted boiled 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%
Salted boiled edamame nutrition facts table · 1 cup (medium) (155 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 465 mg | 20% |
| 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Salted boiled edamame?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 155 g | 188 kcal |
| ½ cup (small) | 78 g | 94 kcal |
| 100 g | 100 g | 121 kcal |
| 1 serving (medium) | 100 g | 121 kcal |
| 1 pack (small) | 100 g | 121 kcal |
| 1.5 cup (large) | 233 g | 282 kcal |
| 1 pack (large) | 250 g | 303 kcal |
Calculated from 121 calories per 100 g.
Frequently Asked Questions About Salted boiled edamame
How do you eat salted boiled edamame?
Eat the beans inside salted boiled edamame pods and discard the fibrous shells. If the beans have already been shelled, simply eat them as they are, or add them to a salad, grain bowl, or noodle dish.
Can you eat the pods of salted boiled edamame?
No, the pods of salted boiled edamame are usually too fibrous to eat. Squeeze or gently bite the pod to release the beans, then discard the shell rather than swallowing it.
Is salted boiled edamame already cooked?
Yes, salted boiled edamame is already cooked and can be eaten once thawed if it was sold frozen. Warm it briefly for a hot snack; prolonged boiling can make the beans overly soft.
How do you cook frozen salted boiled edamame?
Frozen salted boiled edamame needs only thawing or brief reheating, not a full cooking process. Follow the package directions, or warm it in hot water until heated through, then drain before serving.
Is edamame the same as soybeans?
Edamame is immature green soybean, harvested before the beans fully mature and dry. Salted boiled edamame is that young soybean cooked with salt, so it is tender and green rather than the firm, dry bean used in many soy products.
What does salted boiled edamame taste like?
Salted boiled edamame tastes mildly sweet, grassy, and bean-like, with salt bringing out its savory flavor. The beans are tender but still slightly firm; a squeeze of lemon or a little chili makes a simple variation.
How do you season salted boiled edamame without making it too salty?
Add lemon juice, chili flakes, garlic, or sesame to salted boiled edamame instead of extra salt. Taste it first, since the beans have already been salted during cooking.
Can you eat salted boiled edamame cold?
Yes, salted boiled edamame can be eaten cold after it has thawed safely if frozen. Drain it well and toss the beans into salads or cold noodle dishes; there is no need to reheat it just for serving.
How long does salted boiled edamame keep in the fridge?
Keep leftover salted boiled edamame in a covered container in the refrigerator and eat it within a few days. Do not leave it sitting out for long, and discard it if it develops an off smell or a slimy texture.
Why is salted boiled edamame served in its pod?
Salted boiled edamame is often served in its pod because the shell helps keep the beans together during cooking and makes them easy to serve as a snack. The pod is a handle, not the part you eat.
Salted boiled 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
Sodium
465mg · 20% DV
Potassium ⭐
676mg · 20% DV
Salted boiled edamame Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salted boiled 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 Salted boiled edamame?
Salted boiled edamame is made from young, still-green soybeans, boiled and seasoned with salt. It is closely associated with Japanese food culture and is also enjoyed in other parts of East Asia. The beans are often served in their pods; squeeze or bite the beans out, and leave the fibrous pods uneaten.
Their texture is tender yet pleasantly firm, with a mild, slightly sweet flavour that takes well to salt. Serve them as a simple snack, a starter, or alongside a meal; frozen edamame also makes an easy addition to grain bowls and salads. They provide both protein and fibre: 100 g contains 11.9 g of protein and 5.2 g of fibre. If you prefer a lighter saltiness, season them sparingly and add lemon or chilli for extra flavour.
How Nutritious Is Salted boiled 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 Salted boiled 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 Salted boiled edamame Contain Allergens?
Contains these allergens:
Which Diets Is Salted boiled 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
Salted boiled edamame Fat Profile
SATURATED
1.05g
MONOUNSATURATED
1.72g
POLYUNSATURATED
3.64g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
Compare Salted boiled edamame
Foods Similar to Salted boiled edamame
Have another question about Salted boiled edamame?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.