Grains & Legumes
Edamame, shelled Nutrition Facts
How many calories are in Edamame, shelled?
Edamame, shelled has 122 calories per 100g.
Shelled edamame are young, green soybeans removed from their pods. They have a sweet, slightly nutty flavor and are rich in protein and fiber.
Nutrition Facts
Per 100g serving
Calories122
% Daily Value*
Total Fat
5.2g8%
Saturated Fat
0.6g3%
Trans Fat
0.0g
Polyunsaturated Fat
2.4g
Monounsaturated Fat
1.3g
Cholesterol
-0%
Sodium
6mg0%
Total Carbohydrate
10.0g3%
Dietary Fiber
5.2g19%
Total Sugars
2.2g
Protein
11.2g22%
Vitamin A
15mcg2%
Vitamin C
6.1mg7%
Vitamin D
-0%
Vitamin E
0.7mg5%
Vitamin K
26.7mcg22%
Vitamin B6
0.1mg6%
Vitamin B12
-0%
Folate
311mcg78%
Calcium
63mg5%
Iron
2.3mg13%
Potassium
436mg9%
Magnesium
64mg15%
Zinc
1.4mg12%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Exceptionally high in folate for healthy cell division
- ✓Complete protein with all essential amino acids
- ✓Rich in antioxidants that may reduce disease risk
Best For
SnackingSaladsRice bowls
Storage
Store shelled edamame in the refrigerator for up to 4 days or freeze for up to 6 months.
Serving Sizes
100g122 cal
1 cup189 cal
Frequently Asked Questions
Is edamame a complete protein?
Yes, edamame contains all nine essential amino acids, making it one of the few plant-based complete proteins.
Can you eat edamame raw?
No, edamame should always be cooked (usually boiled or steamed) before eating.
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