Edamame (Shelled, Frozen) Calories & Nutrition Facts
Convenient plant protein snack rich in folate and vitamin K, great for sustained energy.
Quick answer
How many calories are in Edamame (Shelled, Frozen)?
Edamame (Shelled, Frozen) has 122 calories per 100g. A 1 oz (28g) has about 34 calories. It is a moderate-calorie food, with most calories coming from fat.
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Practical Portion Guide for Edamame (Shelled, Frozen)
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 34 kcal | 3.1g | 2.8g | 1.3g | 1.5g |
| 50g snack portion | 61 kcal | 5.5g | 5.0g | 2.4g | 2.6g |
| 100g reference | 122 kcal | 11.0g | 9.9g | 4.7g | 5.2g |
| 200g larger portion | 244 kcal | 22.0g | 19.8g | 9.4g | 10.4g |
Small measuring differences matter for calorie-dense foods. Weighing the portion is more reliable than estimating by handfuls or spoons.
% Daily Value: 1 oz (28g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
| Nutrient | Per 100g | % DV | 1 oz (28g) | % DV |
|---|---|---|---|---|
| Protein | 11g | 22% | 3.1g | 6% |
| Dietary fiber | 5.2g | 19% | 1.5g | 5% |
| Total carbohydrate | 9.9g | 4% | 2.8g | 1% |
| Total fat | 5.2g | 7% | 1.5g | 2% |
| Sodium | 63mg | 3% | 18mg | 1% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 18 (Low)
How Edamame (Shelled, Frozen) Fits Into a Diet
Edamame (Shelled, Frozen) is a moderate-calorie option that can add flavor, fats, and texture without a large food volume.
Pair with a higher-volume food such as fruit, vegetables, yogurt, or oats when you want the flavor without overshooting calories.
Roasting method, added oils, salt, sweeteners, and brand formulas can change calories and sodium compared with the reference value.
Plan Around Edamame (Shelled, Frozen)
Compare Edamame (Shelled, Frozen) With Similar Snacks
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Edamame (Shelled, Frozen) | 122 kcal | 11g | 9.9g | 5.2g | 5.2g |
| Dark Chocolate (70-85%) | 598 kcal | 7.8g | 46g | 43g | 10.9g |
| Potato Chips | 536 kcal | 7g | 53g | 35g | 4.8g |
| Popcorn (Air-popped) | 375 kcal | 12g | 74g | 4.5g | 15g |
| Pretzels | 381 kcal | 9.3g | 80g | 3.1g | 2.9g |
| Rice Cakes (Plain) | 387 kcal | 8.2g | 81g | 3.5g | 1.7g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Edamame (Shelled, Frozen): Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
Is Edamame (Shelled, Frozen) high in protein?
Edamame (Shelled, Frozen) has 11g protein per 100g, which is 22% of the 50g FDA Daily Value. 1 oz (28g) supplies about 3.1g, or 6% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a moderate protein contribution.
How many calories are in Edamame (Shelled, Frozen)?
Edamame (Shelled, Frozen) contains 122 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 44 calories from protein, 40 calories from carbohydrates, and 47 calories from fat; these estimates may not add up exactly to the listed total.
Is Edamame (Shelled, Frozen) good for weight loss?
Edamame (Shelled, Frozen) can be part of a weight loss diet with 122 calories per 100g. Monitor portion sizes and balance it with other low-calorie foods throughout the day.
How much protein is in Edamame (Shelled, Frozen)?
Edamame (Shelled, Frozen) contains 11g of protein per 100g. This provides a moderate amount of protein, contributing well to daily protein goals.
What serving size should I track for Edamame (Shelled, Frozen)?
Track Edamame (Shelled, Frozen) by grams when precision matters. A practical starting point is 1 oz (28g), which is about 34 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Edamame (Shelled, Frozen) keto-friendly?
Edamame (Shelled, Frozen) is not ideal for strict keto diets due to its 9.9g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Edamame (Shelled, Frozen) good for diabetics?
Edamame (Shelled, Frozen) may fit a diabetes meal plan with a listed glycemic index of 18, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Edamame (Shelled, Frozen)?
Calorique's food profile lists vitamins K, C, Folate, B1 and minerals including Manganese, Magnesium, Iron, Phosphorus, Copper, Zinc for Edamame (Shelled, Frozen). These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Edamame (Shelled, Frozen)?
Calorique standardizes Edamame (Shelled, Frozen) nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
Dark Chocolate (70-85%)
598 cal · 7.8g protein per 100g
Potato Chips
536 cal · 7g protein per 100g
Popcorn (Air-popped)
375 cal · 12g protein per 100g
Pretzels
381 cal · 9.3g protein per 100g
Rice Cakes (Plain)
387 cal · 8.2g protein per 100g
Granola Bar
471 cal · 8.3g protein per 100g
Trail Mix (Nuts & Dried Fruit)
462 cal · 12g protein per 100g
Peanut Butter (Natural)
598 cal · 25g protein per 100g