VegetablesSoy

Edamame Nutrition Facts

Edamame is a frozen food whose composition and texture depend on its preparation state before freezing. It provides protein, dietary fiber, monounsaturated fat, and polyunsaturated fat.

Calories121

Protein11.9 g

Carbs8.9 g

Fat5.2 g

ProteinCarbsFat

Nutrition for 100 g

Calories121 kcal

Protein11.9 g

Total Fat5.2 g

Carbohydrates8.9 g

Fiber6.2 g

Sodium15 mg

Total Sugars2.098 g

Source: USDA FoodData Central, record 168411

Nutrients

Full nutrient profile

Proximates

Water67.23 g

Ash1.51 g

Total lipid (fat)5.2 g

Protein11.91 g

Carbohydrates

Fiber, total dietary6.233 g

Sugars, Total2.098 g

Sucrose1.248 g

Glucose0 g

Fructose0 g

Lactose0 g

Maltose0.85 g

Galactose0 g

Carbohydrate, by difference8.91 g

Starch1.51 g

Sugars, Total2.18 g

Minerals

Calcium, Ca72.91 mg

Iron, Fe2.33 mg

Magnesium, Mg72.75 mg

Phosphorus, P196.1 mg

Potassium, K519.5 mg

Sodium, Na15.17 mg

Zinc, Zn1.405 mg

Copper, Cu0.408 mg

Manganese, Mn1.174 mg

Selenium, Se0.8 ug

Vitamins and other components

Vitamin C, total ascorbic acid11.36 mg

Thiamin0.2009 mg

Riboflavin0.1875 mg

Niacin0.9003 mg

Vitamin B-60.1384 mg

Folate, total185.3 ug

Vitamin E (alpha-tocopherol)0.68 mg

Vitamin K (Menaquinone-4)0 ug

Tocopherol, beta0.06 mg

Tocopherol, gamma5.88 mg

Tocotrienol, alpha0.02 mg

Tocotrienol, beta0 mg

Pantothenic acid0.395 mg

Tocopherol, delta3.57 mg

Tocotrienol, gamma0 mg

Tocotrienol, delta0 mg

Vitamin K (Dihydrophylloquinone)0 ug

Vitamin K (phylloquinone)26.7 ug

Folate, food311 ug

Folate, DFE311 ug

Betaine4.5 mg

Folic acid0 ug

Choline, total56.3 mg

Vitamin E, added0 mg

Vitamin D (D2 + D3), International Units0 iu

Lutein + zeaxanthin1619 ug

Vitamin A, IU298 iu

Retinol0 ug

Vitamin A, RAE15 ug

Carotene, beta175 ug

Carotene, alpha0 ug

Vitamin D (D2 + D3)0 ug

Cryptoxanthin, beta8 ug

Lycopene0 ug

Vitamin B-12, added0 ug

Vitamin B-120 ug

Lipids

Fatty acids, total saturated1.151 g

SFA 4:00.00125 g

SFA 5:00 g

SFA 6:00 g

SFA 7:00 g

SFA 8:00 g

SFA 9:00 g

SFA 10:00.001 g

SFA 11:00 g

SFA 12:00.000375 g

SFA 14:00.00675 g

SFA 15:00.002625 g

SFA 16:00.8229 g

SFA 17:00.006125 g

SFA 18:00.2531 g

SFA 20:00.021 g

SFA 21:00.0025 g

SFA 22:00.02413 g

SFA 23:00 g

SFA 24:00.01138 g

Fatty acids, total monounsaturated2.219 g

MUFA 12:10 g

MUFA 14:10 g

MUFA 15:10 g

MUFA 16:10.006 g

MUFA 17:10.00375 g

MUFA 18:12.188 g

MUFA 20:10.02013 g

MUFA 22:1 n-90.00125 g

MUFA 22:1 n-110 g

MUFA 24:1 c0 g

Fatty acids, total polyunsaturated4.073 g

PUFA 18:23.483 g

PUFA 18:2 c3.4845 g

PUFA 18:2 CLAs0.0015 g

PUFA 18:30.5886 g

PUFA 18:3 c0.5891 g

PUFA 18:3 n-6 c,c,c0.0005 g

PUFA 18:40 g

PUFA 20:2 c0.00125 g

PUFA 20:3 n-30 g

PUFA 20:3 n-60 g

PUFA 20:3 n-90 g

PUFA 22:30.001125 g

PUFA 20:40 g

PUFA 20:5c0 g

PUFA 22:20 g

PUFA 22:5 c0 g

PUFA 22:40 g

PUFA 22:6 c0 g

Fatty acids, total trans0.005 g

TFA 14:1 t0 g

TFA 16:1 t0 g

TFA 18:1 t0.00325 g

TFA 20:1 t0 g

TFA 22:1 t0 g

TFA 18:2 t0.00275 g

TFA 18:3 t0 g

PUFA 22:6 n-3 (DHA)0 g

PUFA 20:5 n-3 (EPA)0.003 g

PUFA 22:5 n-3 (DPA)0 g

MUFA 18:1 c1.261 g

PUFA 18:2 n-6 c,c1.789 g

PUFA 18:3 n-3 c,c,c (ALA)0.358 g

PUFA 20:2 n-6 c,c0.002 g

MUFA 16:1 c0.004 g

PUFA 20:30 g

Fatty acids, total trans-polyenoic0.004 g

MUFA 22:10.001 g

TFA 18:2 t not further defined0.004 g

Fatty acids, total trans-monoenoic0.005 g

Cholesterol0 mg

Amino acids

Isoleucine0.3 g

Leucine0.745 g

Lysine0.745 g

Cystine0.124 g

Valine0.324 g

Arginine0.724 g

Histidine0.267 g

Aspartic acid1.348 g

Serine0.665 g

Tryptophan0.126 g

Threonine0.331 g

Methionine0.141 g

Phenylalanine0.488 g

Tyrosine0.336 g

Alanine0.446 g

Glutamic acid2.02 g

Glycine0.434 g

Proline0.686 g

Hydroxyproline0 g

Other bioactive components

Caffeine0 mg

Theobromine0 mg

Alcohol, ethyl0 g

Interesting fact

A Cup Past the Daily Mark

One cup of prepared frozen edamame delivers roughly 482 mcg DFE of folate — about 120% of the 400 mcg DFE Daily Value, from a food eaten as a snack rather than a staple.

Source: NIH Office of Dietary Supplements

More about allergens

Contains Soybeans as an intrinsic ingredient. Cross-contact is still possible in packaged products made on shared equipment. Check the actual package and manufacturer warning.

Practical guidance

How to choose and store Edamame

How to choose

Choose firm, unbruised produce with no soft spots or damage. If buying pre-cut or bagged, pick only packs kept refrigerated or on ice.

Storage

Refrigerate perishable produce at 40°F (4°C) or below, and refrigerate anything pre-cut or packaged. Wash under running water just before eating.

100 g

P 2.9gC 6.9gF 0.2g

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