Calories in edamame

Frozen, prepared (cooked). 121 kcal (506 kJ) per 100 g. Choose a portion below and every figure on the page updates.

Edamame are young, green soybeans, and they are unusual among beans because their energy is spread fairly evenly across protein, fat and carbohydrate. Cooked from frozen, 100 g of shelled edamame provides 121 kcal (506 kJ) with about 12 g of protein and 5 g of fibre. They are also very high in folate, which sets them apart from most vegetables.

Where the energy comes from

Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:

Things worth knowing

• One cup of shelled edamame (155 g) has about 188 kcal (785 kJ), 18 g of protein and 8 g of fibre; half a cup is about 94 kcal (395 kJ).
• A cup of shelled edamame supplies around 480 µg of folate, more than the full Daily Value of 400 µg, and about a third of the DV for vitamin K.
• Edamame sold in the pod weigh more than the beans you actually eat, so weigh shelled beans or check whether a label refers to pods.
• Mature soybeans, boiled, are more concentrated at about 172 kcal and 18 g of protein per 100 g, because they hold less water (about 63% against 73%).

Converting these figures

One 1 cup, shelled of edamame is 188 kcal, which is 785 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.

It takes 198 g of edamame to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.