Edamame Nutrition Facts: Calories, Macros & Health Benefits

Summary: One cup (155g) of edamame contains 188 calories, 18.4g protein, 13.8g carbs, and 8.1g fat. Edamame is a good source of potassium, iron, magnesium.

How Many Calories Are in Edamame?

One cup (155g) of edamame contains 188 calories. Here’s the complete nutrition breakdown:

Edamame Nutrition Facts

Is Edamame Good for You?

Yes, edamame is an excellent plant-based protein source with 18.4g per cup, providing 37% of your daily value. One cup delivers 8.1g of fiber for digestive health, 482.1mcg of folate (121% DV), and just 188 calories, making it ideal for weight management and heart health.

Key Health Benefits of Edamame

• High in Plant-Based Protein: At 18.4g per cup, edamame provides more protein than most vegetables and rivals some animal sources, making it an excellent choice for vegetarians, vegans, and anyone looking to meet daily protein needs without excess calories.

• Supports Digestive Health: With 8.1g of fiber per cup (29% DV), edamame promotes satiety, feeds beneficial gut bacteria, and supports regular digestion. Research suggests adequate fiber intake reduces inflammation and supports metabolic health.

• Rich in Folate for Cell Health: Edamame delivers an impressive 482.1mcg of folate—121% of the daily value—essential for DNA synthesis, cell division, and particularly important for women of childbearing age and during pregnancy.

• Heart-Healthy Profile: Edamame is cholesterol-free, very low in sodium (9.3mg), and contains heart-protective minerals like potassium (675.8mg, 14% DV) and magnesium (99.2mg, 24% DV), which support cardiovascular function and blood pressure regulation.

• Anti-Inflammatory Nutrients: Edamame contains vitamin K (41.4mcg, 34% DV), iron (3.5mg, 20% DV), and zinc (2.1mg, 19% DV), all nutrients with established roles in reducing inflammation and supporting immune function.

Edamame vs Chickpeas

Both edamame and chickpeas are legume superstars, but they differ slightly in their nutritional profiles. Edamame is slightly lower in carbohydrates and higher in protein and folate, while chickpeas offer marginally more fiber and calories. For a low-glycemic, protein-rich option, edamame edges ahead with a glycemic index of just 18.

Frequently Asked Questions

How many calories are in edamame?

One cup of cooked edamame (155g) contains 188 calories, making it a nutrient-dense, low-calorie option for most meals and snacks.

Is edamame good for weight loss?

Yes, edamame supports weight loss due to its high protein (18.4g per cup) and fiber content (8.1g), both of which promote satiety and help control appetite while keeping calories relatively low at 188 per cup.

Is edamame a complete protein?

Edamame contains all nine essential amino acids, qualifying it as a complete protein source—a rare advantage among plant-based foods that makes it particularly valuable for vegetarians and vegans.

Can edamame help lower cholesterol?

Edamame is cholesterol-free and contains compounds like folate and magnesium that support heart health, though more research is needed to establish direct cholesterol-lowering effects specific to edamame consumption.

Is edamame safe for people with gluten sensitivity?

Yes, edamame is naturally gluten-free, making it a safe and nutritious choice for people with celiac disease or non-celiac gluten sensitivity, provided it hasn’t been cross-contaminated during processing.

How to Track Edamame Nutrition with Gram

The Gram app makes it easy to log edamame and monitor its complete nutritional profile—from protein and folate to fiber and micronutrients—using AI-powered food recognition. Simply photograph your edamame serving, and Gram automatically breaks down calories, macros, and key vitamins and minerals, helping you stay aligned with your health goals without manual data entry.

Nutrition data sourced from USDA FoodData Central. Track edamame and thousands of other foods with the Gram app.