Edamame — Nutrition & Calories
Edamame per 100g: 122 cal · 11g protein · 9.9g carbs · 5.2g fat · 5.2g fiber. Young soybeans, complete plant protein with fiber, folate and antioxidants.
Edamame contains 122 calories per 100g serving — 11g protein, 9.9g carbs, 5.2g fat, 5.2g fiber, 6mg sodium. Per 100g: 122 calories. Vegan. Higher in carbs. Gluten-free. Young soybeans, complete plant protein with fiber, folate and antioxidants.
Edamame Macros (per 100g)
Edamame Calories by Serving Size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 g (100g) | 122 cal | 11.0g | 9.9g | 5.2g |
| 100g | 122 cal | 11.0g | 9.9g | 5.2g |
| 200g | 244 cal | 22.0g | 19.8g | 10.4g |
| 1 cup (~240g) | 293 cal | 26.4g | 23.8g | 12.5g |
| 1 oz (28g) | 34 cal | 3.1g | 2.8g | 1.5g |
Burn Off Edamame (122 calories) — Exercise Time
For a 154 lb (70 kg) person, time needed to burn 122 calories from Edamame:
- Walking (3 mph)28 min
- Running (6 mph)10 min
- Cycling (moderate)13 min
- Swimming (moderate)17 min
Calculated from MET values per Compendium of Physical Activities 2024 (Ainsworth et al., updated from 2011).
Diet Compatibility
Frequently Asked Questions
How many calories are in Edamame?
Edamame contains 122 calories per 100g serving. That's 122 calories per 100g, or 293 calories per cup (~240g). Calorie content varies based on preparation method.
What's the protein content in Edamame?
Edamame has 11g of protein per 100g (11.0g protein per 100g). Good protein source.
Is Edamame suitable for keto diet?
Edamame contains 9.9g carbs per serving, which may exceed strict keto thresholds (typically 20-50g carbs/day total). Consume in moderation if on keto.
Is Edamame suitable for vegans?
Yes, Edamame is vegan. It contains no animal products. Often used in plant-based diets for protein.
What are the macros for Edamame?
Per 100g: 122 calories, 11g protein (36% cal), 9.9g carbs (32% cal), 5.2g fat (38% cal). Fiber: 5.2g. Sodium: 6mg.
How much Edamame should I eat to lose weight?
For weight loss, Edamame fits a calorie deficit if portioned. A typical 500 cal/day deficit means Edamame can comprise up to 409g as a snack, or paired with vegetables for a meal. Use our Calorie Deficit Calculator to determine your daily target.