Grains & Legumes
Edamame, shelled Nutrition Facts
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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