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Shelled Edamame Calories
Rich in plant protein, fiber, folate, and vitamin K; contains soy.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Shelled 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.
Shelled 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%
Shelled Edamame nutrition facts table · 1 cup (medium) (155 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 0.96 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 Shelled Edamame?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 155 g | 188 kcal |
| 1 g | 1 g | 1 kcal |
| 1 tablespoon (small) | 10 g | 12 kcal |
| 2 tablespoon (medium) | 20 g | 24 kcal |
| 0.25 cup (small) | 39 g | 47 kcal |
| ½ cup (medium) | 78 g | 94 kcal |
| 100 g | 100 g | 121 kcal |
| 1 serving (medium) | 100 g | 121 kcal |
| 1 serving (large) | 150 g | 182 kcal |
| 1.5 cup (large) | 233 g | 282 kcal |
Calculated from 121 calories per 100 g.
Frequently Asked Questions About Shelled Edamame
What is shelled edamame?
Shelled edamame is immature soybeans removed from their fuzzy green pods. It is sold fresh or frozen and can be added straight to dishes after cooking, without the need to squeeze the beans out of pods.
How do you cook shelled edamame?
Cook shelled edamame by boiling, steaming, or heating it in a skillet until the beans are tender and hot throughout. Frozen beans can usually go straight into the pan or pot; season with salt, garlic, or chili afterward.
Can you eat shelled edamame raw?
No, it is best to cook shelled edamame before eating it. Cooking softens the beans and makes them ready to eat; heat frozen edamame thoroughly as well, following the package directions if provided.
Is shelled edamame the same as mukimame?
Yes, mukimame is a common name for shelled edamame. Both refer to the green immature soybeans taken out of their pods, although product names can vary between stores and brands.
What is the difference between shelled edamame and edamame in pods?
Shelled edamame consists of the beans alone, while podded edamame is served inside its outer pod. The beans are ready to mix into recipes once cooked; pods are usually cooked and then squeezed to release the beans.
Can you cook frozen shelled edamame without thawing it?
Yes, frozen shelled edamame can generally be cooked without thawing first. Add it to boiling water or a hot pan and heat until the beans are hot throughout; follow the package instructions when they differ.
How do you use shelled edamame in meals?
Add cooked shelled edamame to grain bowls, salads, soups, stir-fries, or noodles. Its mild, slightly sweet flavor works with sesame, ginger, citrus, and soy sauce, and the beans hold their shape when mixed into a dish.
How should you store shelled edamame?
Keep unopened frozen shelled edamame in the freezer, and refrigerate cooked leftovers in a covered container once they have cooled. Use thawed beans promptly and avoid refreezing them; their texture is best when they are reheated gently.
Is shelled edamame a good snack for weight loss?
Shelled edamame can make a filling snack because it provides plant protein and fiber. It does not cause weight loss on its own, but plain cooked beans can be a more satisfying choice than many low-protein snacks.
Can shelled edamame cause bloating or gas?
Yes, shelled edamame can cause gas or bloating in some people because it contains fiber and fermentable carbohydrates. If it bothers you, try a smaller serving and cook the beans thoroughly.
Shelled Edamame Vitamins & Minerals
Vitamins
Folate
482.05µg · 121% DV
Biotin
11.47µg · 38% DV
Vitamin K
41.39µg · 34% DV
B1
0.31mg · 26% 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
Shelled Edamame Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Shelled 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 Shelled Edamame?
Shelled edamame consists of the tender, immature soybeans removed from their pods. Edamame is associated with Japanese cooking, where whole pods are often boiled and served as a snack; the shelled beans are especially handy for adding to meals.
They have a gently sweet, fresh flavour and a firm, pleasantly tender bite. Toss them into salads, grain bowls, stir-fries or noodle dishes, or serve them warm with a little salt and lemon. Shelled edamame provides plant protein and fibre, with 11.9 g of protein per 100 g. Pair it with vegetables and grains for an easy, filling meal.
How Nutritious Is Shelled Edamame?
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 Shelled 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 Shelled Edamame Contain Allergens?
Contains these allergens:
Which Diets Is Shelled 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
Shelled Edamame Fat Profile
SATURATED
0.96g
MONOUNSATURATED
2.11g
POLYUNSATURATED
3.94g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.