Know what’s on your plate
Edamame
Calories & nutrition facts
frozen, prepared
Nutrition facts
Per 100 g% DV- Calories 121 kcal —
- Protein 12 g 24%
- Carbohydrate 3.7 g 1%
- Fat 5.2 g 7%
- Saturated fat 0.6 g 3%
- Fibre 5.2 g 19%
- Sugars 2.2 g —
- Sodium 6 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 15 µg 2%
- Vitamin C 6.1 mg 7%
- Vitamin D 0 µg 0%
- Vitamin E 0.68 mg 5%
- Vitamin K 26.7 µg 22%
- Thiamin (B1) 0.2 mg 17%
- Riboflavin (B2) 0.16 mg 12%
- Niacin (B3) 0.92 mg 6%
- Pantothenic acid (B5) 0.4 mg 8%
- Vitamin B6 0.1 mg 6%
- Folate (B9) 311 µg 78%
- Vitamin B12 0 µg 0%
- Choline 56.3 mg 10%
Minerals
- Calcium 63 mg 5%
- Iron 2.3 mg 13%
- Magnesium 64 mg 15%
- Phosphorus 169 mg 14%
- Potassium 436 mg 9%
- Zinc 1.4 mg 12%
- Copper 0.35 mg 38%
- Manganese 1 mg 45%
- Selenium 0.8 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 121 | 12 g | 3.7 g | 5.2 g |
| 1 × cup | 155 g | 188 | 19 g | 5.8 g | 8.1 g |
| 2 × cup | 310 g | 375 | 37 g | 12 g | 16 g |
| ½ × cup | 77.5 g | 94 | 9.2 g | 2.9 g | 4 g |
| 3 × cup | 465 g | 563 | 55 g | 17 g | 24 g |
| 4 × cup | 620 g | 750 | 74 g | 23 g | 32 g |
Similar foods
Questions about Edamame
How do you cook edamame in the pod?
Boil frozen pods in salted water for 4–5 minutes, or steam them for about 5 minutes, until hot and tender. Drain well and serve with a little flaky salt; squeeze the beans from the pods with your teeth, and don’t eat the pods.
Can you eat edamame raw?
It’s best to cook edamame before eating it. Boil or steam frozen beans until piping hot and tender; cooking also makes them easier to digest than raw soya beans.
How do you cook shelled edamame from frozen?
Add the beans straight to boiling water and simmer for 3–5 minutes, or microwave them with a spoonful of water until piping hot. Drain before adding them to fried rice, noodle bowls or salads.
How long does cooked edamame keep in the fridge?
Refrigerate cooked edamame in a covered container within two hours of cooking and eat it within 3–4 days. Keep pods and shelled beans chilled in the same way.
What can you eat edamame with?
Shelled edamame is good in sushi bowls, ramen, fried rice and salads; toss it with sesame oil, soy sauce and chilli for a quick side. Whole salted pods are a familiar bar snack in Japanese cooking.
Can you use edamame instead of peas?
Yes. Use shelled edamame in place of peas in salads, pasta, risotto or fried rice; they are firmer and have a nuttier, more distinctly bean-like flavour. Add frozen beans near the end so they stay bright and don’t turn mushy.
Is edamame the same as soya beans?
Edamame are young, green soya beans harvested before they mature and harden. Mature soya beans are usually dried or processed into foods such as tofu, soya milk and miso.
How much protein is in a serving of edamame?
A 100 g portion of shelled edamame provides 12 g of protein. A handful makes an easy addition to a meal, or you can serve the beans still in their pods as a snack.
Source: USDA FoodData Central 168411 · per 100 g · carbohydrate per EU label, fibre excluded
