Nutrition facts · Beans, nuts and seeds
Calories in Edamame (cooked)
Cooked edamame has 121 calories per 100 g, and a 1-cup serving of shelled edamame (155 g) has 188 calories. Most of its calories come from protein and fat in roughly similar amounts, with carbs contributing a smaller share. Each 100 g also provides 11.9 g of protein and 5.2 g of fiber.
Calories come from: Carbs 27% · Fat 36% · Protein 37%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 121 kcal | 11.9 g | 8.9 g | 5.2 g |
| 1 cup, shelled | 155 g | 188 kcal | 18.5 g | 13.8 g | 8.1 g |
Full nutrition (Per 100 g)
| Calories | 121 kcal |
|---|---|
| Protein | 11.9 g |
| Carbohydrates | 8.9 g |
| of which sugars | 2.2 g |
| Fiber | 5.2 g |
| Fat | 5.2 g |
| of which saturated | 0.6 g |
| Sodium | 6 mg |
What changes the calories
- Edamame sold in the pod weighs more than the beans you actually eat, so weighing pods instead of shelled beans overstates your portion.
- Tossing edamame in oil, butter or sesame dressing adds the calories of that fat on top of the beans themselves.
- Salt or plain seasonings add essentially no calories, but sweet or creamy dipping sauces can add a noticeable amount.
- Because edamame is easy to snack on straight from a bowl, portions often end up larger than a measured cup.
Tips for logging it accurately
- Weigh the shelled beans after cooking, or weigh the pods and then the empty shells and subtract, to get the edible amount.
- Log edamame as cooked and shelled when you eat it that way, and log any oil, butter or sauce as a separate entry.
- In BerryFit, snap a photo of your bowl and adjust the portion to the weight of shelled beans for a more accurate entry.
Log Edamame (cooked) in seconds
Snap a photo of your meal or search for Edamame (cooked) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a cup of edamame?
A 1-cup serving of shelled, cooked edamame (155 g) has 188 calories. It also contains 18.5 g protein, 13.8 g carbs and 8.1 g fat.
How much protein is in edamame?
Cooked edamame has 11.9 g of protein per 100 g, or 18.5 g per shelled cup. That is more protein per 100 g than its carbs or fat.
Is edamame high in carbs?
Cooked edamame has 8.9 g of carbs per 100 g, of which 5.2 g is fiber and 2.2 g is sugar. Its carbs are lower than its protein content.
How does edamame compare to other beans for calories?
At 121 calories per 100 g, cooked edamame is similar to cooked toor dal (121), split peas (118), lentils (116) and kidney beans (127). Edamame stands out for having more fat and protein than most of these.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Edamame, frozen, prepared, FDC ID 168411); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
