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Edamame nutrition: calories, carbs, GI, protein, fiber, fats

Edamame, frozen, prepared
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Edamame

Edamame
Calories  ⓘ Calories for selected serving 121 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 4 grams
Default serving size  ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup (155 grams)
Acidity (Based on PRAL)  ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 0.4 (acidic)
Oxalates  ⓘ https://core.ac.uk/reader/38935472?utm_source=linkout 44 mg
TOP 15% Potassium ⓘHigher in Potassium content than 85% of foods
TOP 17% Folate ⓘHigher in Folate content than 83% of foods
TOP 18% Fiber ⓘHigher in Fiber content than 82% of foods
TOP 19% Magnesium ⓘHigher in Magnesium content than 81% of foods
TOP 21% Folate, food ⓘHigher in Folate, food content than 79% of foods

Edamame calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 121
Calories in 1 cup 188 155 g

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 19% 85% 46% 72% 38% 0.78% 37% 115% 134% 4.4%
Calcium: 189mg of 1,000mg 19%
Iron: 6.8mg of 8mg 85%
Magnesium: 192mg of 420mg 46%
Phosphorus: 507mg of 700mg 72%
Potassium: 1308mg of 3,400mg 38%
Sodium: 18mg of 2,300mg 0.78%
Zinc: 4.1mg of 11mg 37%
Copper: 1mg of 1mg 115%
Manganese: 3.1mg of 2mg 134%
Selenium: 2.4µg of 55µg 4.4%

Mineral chart - relative view

436 mg
TOP 15%
64 mg
TOP 19%
0.35 mg
TOP 23%
63 mg
TOP 29%
1 mg
TOP 32%
2.3 mg
TOP 32%
1.4 mg
TOP 47%
169 mg
TOP 48%
0.8 µg
TOP 84%
6 mg
TOP 89%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 18% 14% 0% 20% 50% 36% 17% 24% 23% 233% 0% 31% 67%
Vitamin A: 894IU of 5,000IU 18%
Vitamin E: 2mg of 15mg 14%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 18mg of 90mg 20%
Vitamin B1: 0.6mg of 1mg 50%
Vitamin B2: 0.47mg of 1mg 36%
Vitamin B3: 2.7mg of 16mg 17%
Vitamin B5: 1.2mg of 5mg 24%
Vitamin B6: 0.3mg of 1mg 23%
Folate: 933µg of 400µg 233%
Vitamin B12: 0µg of 2µg 0%
Choline: 169mg of 550mg 31%
Vitamin K: 80µg of 120µg 67%

Vitamin chart - relative view

311 µg
TOP 17%
6.1 mg
TOP 28%
298 IU
TOP 29%
0.2 mg
TOP 34%
27 µg
TOP 46%
0.68 mg
TOP 52%
0.16 mg
TOP 56%
56 mg
TOP 64%
0.1 mg
TOP 65%
0.4 mg
TOP 66%
0.92 mg
TOP 70%
Vitamin D
0 µg
TOP 100%
0 µg
TOP 100%

Macronutrients chart

12% 6% 9% 72% 2%
Protein:
Daily Value: 24%
11.9 g of 50 g
11.9 g (24% of DV )
Fats:
Daily Value: 8%
5.2 g of 65 g
5.2 g (8% of DV )
Carbs:
Daily Value: 3%
8.9 g of 300 g
8.9 g (3% of DV )
Water:
Daily Value: 4%
72.8 g of 2,000 g
72.8 g (4% of DV )
Other:
1.2 g
1.2 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 135% 95% 64% 82% 106% 40% 84% 53% 114%
Tryptophan: 378mg of 280mg 135%
Threonine: 993mg of 1,050mg 95%
Isoleucine: 900mg of 1,400mg 64%
Leucine: 2235mg of 2,730mg 82%
Lysine: 2235mg of 2,100mg 106%
Methionine: 423mg of 1,050mg 40%
Phenylalanine: 1464mg of 1,750mg 84%
Valine: 972mg of 1,820mg 53%
Histidine: 801mg of 700mg 114%

Fat type information

15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.3 g
Polyunsaturated fat: 2.2 g

Carbohydrate type breakdown

41% 30% 3% 26%
Starch: 1.5 g
Sucrose: 1.1 g
Glucose: 0 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0.95 g
Galactose: 0 g

Fiber content ratio for Edamame

24% 58% 17%
Sugar: 2.2 g
Fiber: 5.2 g
Other: 1.5 g

All nutrients for Edamame per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 121kcal 6% 68% 2.6 times more than OrangeOrange
Protein 12g 28% 40% 4.2 times more than BroccoliBroccoli
Fats 5.2g 8% 50% 6.4 times less than CheeseCheese
Vitamin C 6.1mg 7% 28% 8.7 times less than LemonLemon
Net carbs 3.7g N/A 60% 14.6 times less than ChocolateChocolate
Carbs 8.9g 3% 51% 3.2 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 64mg 15% 19% 2.2 times less than AlmondsAlmonds
Calcium 63mg 6% 29% 2 times less than MilkMilk
Potassium 436mg 13% 15% 3 times more than CucumberCucumber
Iron 2.3mg 28% 32% 1.1 times less than Beef broiledBeef broiled
Sugar 2.2g N/A 59% 4.1 times less than Coca-ColaCoca-Cola
Fiber 5.2g 21% 18% 2.2 times more than OrangeOrange
Copper 0.35mg 38% 23% 2.4 times more than ShiitakeShiitake
Zinc 1.4mg 12% 47% 4.6 times less than Beef broiledBeef broiled
Starch 1.5g 1% 96% 10.1 times less than PotatoPotato
Phosphorus 169mg 24% 48% 1.1 times less than Chicken meatChicken meat
Sodium 6mg 0% 89% 81.7 times less than White BreadWhite Bread
Vitamin A 15µg 2% 46%
Vitamin E 0.68mg 5% 52% 2.1 times less than KiwiKiwi
Manganese 1mg 45% 32%
Selenium 0.8µg 1% 84%
Vitamin B1 0.2mg 17% 34% 1.3 times less than Pea rawPea raw
Vitamin B2 0.16mg 12% 56% 1.2 times more than AvocadoAvocado
Vitamin B3 0.92mg 6% 70% 10.5 times less than Turkey meatTurkey meat
Vitamin B5 0.4mg 8% 66% 2.9 times less than Sunflower seedsSunflower seeds
Vitamin B6 0.1mg 8% 65% 1.2 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 27µg 22% 46% 3.8 times less than BroccoliBroccoli
Trans Fat 0.01g N/A 71% 1654.4 times less than MargarineMargarine
Folate 311µg 78% 17% 5.1 times more than Brussels sproutsBrussels sprouts
Choline 56mg 10% 64%
Saturated Fat 0.62g 3% 67% 9.5 times less than Beef broiledBeef broiled
Monounsaturated Fat 1.3g N/A 61% 7.6 times less than AvocadoAvocado
Polyunsaturated fat 2.2g N/A 30% 21.9 times less than WalnutWalnut
Tryptophan 0.13mg 0% 75% 2.4 times less than Chicken meatChicken meat
Threonine 0.33mg 0% 77% 2.2 times less than Beef broiledBeef broiled
Isoleucine 0.3mg 0% 81% 3 times less than Salmon rawSalmon raw
Leucine 0.75mg 0% 77% 3.3 times less than Tuna BluefinTuna Bluefin
Lysine 0.75mg 0% 73% 1.6 times more than TofuTofu
Methionine 0.14mg 0% 79% 1.5 times more than QuinoaQuinoa
Phenylalanine 0.49mg 0% 76% 1.4 times less than EggEgg
Valine 0.32mg 0% 82% 6.3 times less than Soybean rawSoybean raw
Histidine 0.27mg 0% 75% 2.8 times less than Turkey meatTurkey meat
Fructose 0.12g 0% 92% 49.2 times less than AppleApple
Omega-3 - EPA 0g N/A 46% 230 times less than SalmonSalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - ALA 0.36g N/A 80% 25.5 times less than Canola oilCanola oil
Omega-3 - DPA 0g N/A 100% N/ASalmon
Omega-3 - Eicosatrienoic acid 0g N/A 100%
Omega-6 - Gamma-linoleic acid 0g N/A 100%
Omega-6 - Dihomo-gamma-linoleic acid 0g N/A 100%
Omega-6 - Eicosadienoic acid 0g N/A 87%
Omega-6 - Linoleic acid 1.8g N/A 85% 6.9 times less than AlmondsAlmonds

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 121
% Daily Value*
8%
Total Fat 5.2g
2.8%
Saturated Fat 0.62g
0
Trans Fat 0g
0
Cholesterol 0mg
0.26%
Sodium 6mg
3%
Total Carbohydrate 8.9g
21%
Dietary Fiber 5.2g
Total Sugars 0g
Includes ? g Added Sugars
Protein 12g
Vitamin D 0mcg 0

Calcium 63mg 6.3%

Iron 2.3mg 28%

Potassium 436mg 13%

*
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 checks

ⓘ  Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
limit break
ⓘ  Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
ok

Edamame nutrition infographic

Edamame nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.