Edamame: Calories and Nutrition Analyse



How many calories in edamame?

Edamame - calories, kcal

Nutrition Facts

Edamame
Serving size:
standard serving size (0,5 cup) of edamame (75 g)  change
standard serving size (75g)cup (150g)half cup (75g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories
91

% Daily Value

Total Fat 3.9g
5%

Cholesterol 0mg
0%

Sodium 4.5mg
0%

Total Carbohydrates 6.68g
2%

Dietary Fiber 3.9g
14%

Sugars 1.64g

Protein 8.93g
18%

Vitaminium C 4.58mg
5%

Calcium 47.25mg
4%

Iron 1.7mg
9%

Potassium 327mg
7%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Source of calories in edamame
27% CARBS
37% PROTEIN
36% FAT

100g of edamame contain about 121 calories (kcal).
Calories per: ounce | standard serving size, cup | half cup

To give you an idea, a standard serving size (0,5 cup) of edamame (75 g) contain about 91 calories.

This is about 5% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).

Scroll down for details and nutrition tables.

To visualize how much 91 kcal actually is, keep in mind that the calorie content of edamame is similar to that of, for example:

  • 1.5 apples
  • 1 glass of Coca Cola (220 ml glass)
  • 0.5 slice of cheese
  • 0.5 slice of bread
  • 0.5 glass of milk
  • 4.5 cubes of sugar

Take a quick look at the tables below for detailed information about edamame nutrition.

standard serving size (0,5 cup) of edamame (75 g) has 91 kcal. For burning these calories you have to:
Bike13 min.Bike
Horse ride17 min.Horse ride
Play tennis9 min.Tennis
Run9 min.Run
Swim11 min.Swim
Calories in Edamame Compared with Others in Vegetables Category

100g of Edamame

Nutrition

  • Calories121
  • Carbs Total8.91 g
  • Dietary fiber5.2 g
  • Fat5.2 g
  • Protein11.91 g
  • Water72.77 g

Vitamins

  • Vit A298 IU
  • Vit B1 (Thiamine)0.2 mg
  • Vit B2 (riboflavin)0.155 mg
  • Vit B3 (Niacin)0.915 mg
  • Vit B60.1 mg
  • Vit B9 (Folic acid)0.311 mcg
  • Vit C6.1 mg
  • Vit E0.68 mg
  • Vit K0.027 mg

Minerals

  • Potassium436 mg
  • Magnessium64 mg
  • Calcium63 mg
  • Sodium6 mg
  • Iron2.27 mg

Discover the Nutritional Powerhouse: Edamame

Edamame, young soybeans harvested before they harden, are not only a delicious snack but also a nutritional goldmine. Often found in East Asian cuisine, these little green pods are gaining popularity worldwide for their health benefits and versatility in recipes. Let's dive into the nutritional profile of edamame and understand why it's considered a superfood.

Edamame Calories and Nutritional Benefits

One serving of edamame (approximately 155 grams) packs a punch with 121 calories, making it a low-calorie snack that's perfect for anyone looking to maintain or lose weight. But don't let the low calorie count fool you; edamame is rich in essential nutrients that contribute to a healthy diet.

Protein in Edamame

With 11.91 grams of protein per serving, edamame is an excellent source of plant-based protein, making it a favorite among vegetarians, vegans, and meat-eaters alike. This high protein content helps in muscle repair and growth, making edamame a great post-workout snack.

Fat in Edamame

Edamame contains 5.2 grams of fat, but it's the good kind of fat. These are primarily unsaturated fats, which are beneficial for heart health. Including edamame in your diet can help manage cholesterol levels and reduce the risk of heart disease.

Carbs in Edamame

With only 8.91 grams of carbohydrates and a high fiber content of 5.2 grams, edamame is a low-glycemic food that can help regulate blood sugar levels. This makes it an ideal snack for people with diabetes or those trying to manage their blood sugar.

Additional Nutritional Benefits

  • Fiber: The high fiber content aids in digestion and promotes a feeling of fullness, which can help with weight management.
  • Vitamins and Minerals: Edamame is a good source of Vitamin C, Vitamin A, iron, and magnesium, contributing to overall health and well-being.
  • Antioxidants: These young soybeans are rich in antioxidants, which help combat oxidative stress and may reduce the risk of chronic diseases.

Incorporating Edamame into Your Diet

Edamame can be enjoyed in various ways - boiled, steamed, or pan-fried. You can sprinkle them with a pinch of salt for a simple snack, add them to salads for a protein boost, or incorporate them into stir-fries for an extra crunch. With its mild taste, edamame easily absorbs flavors, making it a versatile ingredient in your cooking.

Conclusion

Edamame is not just a tasty snack; it's a nutritional powerhouse packed with protein, fiber, vitamins, and minerals. Its low calorie and high nutrient content make it an excellent addition to any diet, supporting overall health and wellness. Whether you're looking for a healthy snack option or a nutritious ingredient to add to your meals, edamame is a choice worth considering.

How many calories are there in 1, 2, 3, or 5 servings of edamame?

  • Standard serving size (0,5 cup) of edamame (75 g)91 kcal
  • Cup of edamame (150g)182 kcal
  • Half cup of edamame (75g)91 kcal
  • Ounce (oz) of edamame34 kcal
  • Half of medium size servings of edamame45.5 kcal
  • Small size serving of edamame (60g)72.8 kcal
  • Big size edamame (98g)118.3 kcal
  • Two medium size servings of edamame182 kcal
  • Three medium size servings of edamame273 kcal
  • Four medium size servings of edamame364 kcal
  • Five medium size servings of edamame455 kcal
Edamame - caloies, wieght
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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