Edamame calories and nutrition information

Edamame nutrition information

Nutrient	Carbs 100 g	% RI*	Handful of beans (30 g)
Energy	121 kcal506 kJ	6%	36 kcal151 kJ
Fat	5.2 g	7%	1.6 g
of which saturated fatty acids	0.6 g	3%	0.2 g
Carbs	3.7 g	1%	1.1 g
of which sugars	2.2 g	2%	0.7 g
Fiber	5.2 g	-	1.6 g
Protein	11.9 g	24%	3.6 g
Salt	0.02 g	0%	0.01 g
Water	72.8 g	-	21.8 g

* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.

How many calories are in edamame?

Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.

Serving	Calories	Protein	Carbs	Fat
Handful of beans30 g	36 kcal	3.6 g	1.1 g	1.6 g
Snack serving80 g	97 kcal	9.5 g	3 g	4.2 g
100 g	121 kcal	11.9 g	3.7 g	5.2 g
Cup of beans160 g	194 kcal	19 g	5.9 g	8.3 g

Vitamins and minerals

Per 100 g, edamame is highest in folate (156% RI), vitamin K (36%), and phosphorus (24%). We show nutrients that provide at least 2% RI per 100 g.

Nutrient	Carbs 100 g	% RI
Potassium	436 mg	22%
Calcium	63 mg	8%
Magnesium	64 mg	17%
Phosphorus	169 mg	24%
Iron	2.3 mg	16%
Zinc	1.4 mg	14%
Vitamin C	6.1 mg	8%
Vitamin B1 (thiamin)	0.2 mg	18%
Vitamin B2 (riboflavin)	0.16 mg	11%
Vitamin B3 (niacin)	0.9 mg	6%
Vitamin B6	0.1 mg	7%
Folate	311 µg	156%
Vitamin E	0.7 mg	6%
Vitamin K	26.7 µg	36%

How edamame compares to other foods

Edamame has more calories per 100 g than 25% of the legumes in our chart. Here’s how foods in the legumes category with similar calorie counts compare (kcal per 100 g):

Cooked fava beans62 kcal
Raw broad beans72 kcal
Cooked lentils116 kcal
Cooked split peas118 kcal
Edamame121 kcal
Canned red beans124 kcal
Cooked kidney beans127 kcal
Canned chickpeas139 kcal
Cooked white beans139 kcal

Edamame in meal plans

You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:

1200 kcal meal plan - day 2: edamame with chili and lime
1500 kcal meal plan - day 4: edamame with chili and lime
2000 kcal meal plan - day 7: quinoa bowl with edamame and peanut sauce
2500 kcal meal plan - day 5: edamame with chili and lime

Recipes with this ingredient

Edamame with chili and lime - about 159 kcal per serving
Quinoa bowl with edamame and peanut sauce - about 434 kcal per serving

Find more ideas in recipes with calories and macros.

FAQs

How many calories are in a handful of edamame beans?

A handful of edamame beans (about 30 g) has about 36 kcal: 3.6 g protein, 1.1 g carbs, and 1.6 g fat.

How many calories are in 100 g of edamame?

100 g of edamame has 121 kcal (506 kJ).

How much protein is in edamame?

Edamame has 11.9 g protein per 100 g, and a handful of edamame beans has about 3.6 g.

How many carbs are in edamame?

100 g of edamame contains 3.7 g digestible carbs, including 2.2 g sugars, as well as 5.2 g fiber.

Data source: USDA FoodData Central, SR28 database - “Edamame, frozen, prepared” (NDB 11212). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on the variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: 4 November 2026. How we compile our calorie chart.