How many calories are in edamame?

A cup of shelled edamame at 155g is 188 calories, and half a cup is 94. Per 100g the cooked beans are 121 calories, which is high for something sold as a vegetable and low for something carrying 11.9g of protein per 100g. Most of the gap is the 5.2g of fat per 100g, which is soybean oil still sitting in the bean.

Is edamame a complete protein?

Yes, and soy is one of very few plant foods that is. Edamame has 11.9g of protein per 100g, more than four times broccoli at 2.8g of protein per 100g, and it carries all nine essential amino acids in usable amounts. A cup delivers about 18g, roughly what three large eggs give you.

Is edamame keto-friendly?

Yes, within reason. 3.7g of net carbs per 100g is unusually low for a legume, because 5.2g of the 8.9g of carbs per 100g is fiber. A 155g cup lands near 6g of net carbs, which fits most daily limits with room to spare.

No. The pod is inedible fiber and gets discarded, which is why a restaurant bowl looks like far more food than it is. These numbers describe the shelled beans, so weigh what comes out of the pods rather than what arrives on the plate. A cup of shelled beans is 155g and 188 calories.

Is edamame good for weight loss?

It is one of the better snacks for it. 121 calories per 100g alongside 5.2g of fiber per 100g and 11.9g of protein per 100g is a combination almost nothing else in the freezer aisle matches, and shelling the pods slows the eating down. Half a cup at 94 calories is a real snack rather than a token one.

Is edamame high in sodium?

Not in itself. Plain cooked edamame is 6mg of sodium per 100g. The salt is entirely what gets sprinkled on afterwards, and a restaurant portion can add several hundred milligrams, so the pods you are licking are the variable rather than the beans.

Edamame vs green beans: what is the difference?

Protein, mostly. Edamame is 11.9g of protein per 100g against green beans at 2g of protein per 100g, and 121 calories per 100g against green beans at 40 calories per 100g. Green beans are a light side dish, edamame is closer to a small protein serving that happens to be green.

Can you eat edamame raw?

No. Raw soybeans carry trypsin inhibitors and lectins that cause stomach upset, so the pods need five minutes of boiling or steaming. Every figure here, the 121 calories per 100g included, describes the bean after cooking.

Frozen or fresh edamame: does it matter?

Barely, and frozen is usually the better buy. Soybeans are blanched and frozen within hours of picking, which is what these numbers describe: 121 calories and 11.9g of protein per 100g. Fresh pods lose their sweetness within a couple of days and are hard to find outside a farmers market anyway.

All Foods

Calories in Edamame

USDA Verified · FDC 168411 · Aug 2026

94 calories

per 1/2 cup shelled (78g)

11.9g

Protein

8.9g

Carbs

5.2g

Fat

5.2g

Fiber

Per 100g cooked

Log Edamame in one photo

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