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
| Calories ⓘ Calories per 100-gram serving | 121 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 3.71 grams |
| Serving Size ⓘ Serving sizes are 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 | 44mg |
Potassium ⓘHigher in Potassium content than 85% of foods
Folate ⓘHigher in Folate content than 83% of foods
Fiber ⓘHigher in Fiber content than 82% of foods
Magnesium ⓘHigher in Magnesium content than 81% of foods
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:
63 mg of 1,000 mg
6%
Iron:
2.27 mg of 8 mg
28%
Magnesium:
64 mg of 420 mg
15%
Phosphorus:
169 mg of 700 mg
24%
Potassium:
436 mg of 3,400 mg
13%
Sodium:
6 mg of 2,300 mg
0%
Zinc:
1.37 mg of 11 mg
12%
Copper:
0.345 mg of 1 mg
38%
Manganese:
1.024 mg of 2 mg
45%
Selenium:
0.8 µg of 55 µg
1%
Choline:
56.3 mg of 550 mg
10%
Mineral chart - relative view
Potassium
436 mg
TOP 15%
Magnesium
64 mg
TOP 19%
Copper
0.345 mg
TOP 23%
Calcium
63 mg
TOP 29%
Manganese
1.024 mg
TOP 32%
Iron
2.27 mg
TOP 32%
Zinc
1.37 mg
TOP 47%
Phosphorus
169 mg
TOP 48%
Choline
56.3 mg
TOP 64%
Selenium
0.8 µg
TOP 84%
Sodium
6 mg
TOP 89%
Vitamin coverage chart
Vitamin A:
298 IU of 5,000 IU
6%
Vitamin E :
0.68 mg of 15 mg
5%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
6.1 mg of 90 mg
7%
Vitamin B1:
0.2 mg of 1 mg
17%
Vitamin B2:
0.155 mg of 1 mg
12%
Vitamin B3:
0.915 mg of 16 mg
6%
Vitamin B5:
0.395 mg of 5 mg
8%
Vitamin B6:
0.1 mg of 1 mg
8%
Folate:
311 µg of 400 µg
78%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
26.7 µg of 120 µg
22%
Vitamin chart - relative view
Folate
311 µg
TOP 17%
Vitamin C
6.1 mg
TOP 28%
Vitamin A
298 IU
TOP 29%
Vitamin B1
0.2 mg
TOP 34%
Vitamin K
26.7 µg
TOP 46%
Vitamin E
0.68 mg
TOP 52%
Vitamin B2
0.155 mg
TOP 56%
Vitamin B6
0.1 mg
TOP 65%
Vitamin B5
0.395 mg
TOP 66%
Vitamin B3
0.915 mg
TOP 70%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 24%
11.91 g of 50 g
24%
Fats:
Daily Value: 8%
5.2 g of 65 g
8%
Carbs:
Daily Value: 3%
8.91 g of 300 g
3%
Water:
Daily Value: 4%
72.77 g of 2,000 g
4%
Other:
1.21 g
Protein quality breakdown
Tryptophan:
126 mg of 280 mg
45%
Threonine:
331 mg of 1,050 mg
32%
Isoleucine:
300 mg of 1,400 mg
21%
Leucine:
745 mg of 2,730 mg
27%
Lysine:
745 mg of 2,100 mg
35%
Methionine:
141 mg of 1,050 mg
13%
Phenylalanine:
488 mg of 1,750 mg
28%
Valine:
324 mg of 1,820 mg
18%
Histidine:
267 mg of 700 mg
38%
Fat type information
Saturated Fat:
0.62 g
Monounsaturated Fat:
1.282 g
Polyunsaturated fat:
2.156 g
Carbohydrate type breakdown
Starch:
1.51 g
Sucrose:
1.12 g
Glucose:
0 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0.95 g
Galactose:
0 g
Fiber content ratio for Edamame
Sugar:
2.18 g
Fiber:
5.2 g
Other:
1.53 g
All nutrients for Edamame per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 121kcal | 6% | 68% |
2.6 times more than Orange
|
| Protein | 11.91g | 28% | 40% |
4.2 times more than Broccoli
|
| Fats | 5.2g | 8% | 50% |
6.4 times less than Cheddar Cheese
|
| Vitamin C | 6.1mg | 7% | 28% |
8.7 times less than Lemon
|
| Net carbs | 3.71g | N/A | 60% |
14.6 times less than Chocolate
|
| Carbs | 8.91g | 3% | 51% |
3.2 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 2.27mg | 28% | 32% |
1.1 times less than Beef broiled
|
| Calcium | 63mg | 6% | 29% |
2 times less than Milk
|
| Potassium | 436mg | 13% | 15% |
3 times more than Cucumber
|
| Magnesium | 64mg | 15% | 19% |
2.2 times less than Almond
|
| Sugar | 2.18g | N/A | 59% |
4.1 times less than Coca-Cola
|
| Fiber | 5.2g | 21% | 18% |
2.2 times more than Orange
|
| Copper | 0.35mg | 38% | 23% |
2.4 times more than Shiitake
|
| Zinc | 1.37mg | 12% | 47% |
4.6 times less than Beef broiled
|
| Starch | 1.51g | 1% | 96% |
10.1 times less than Potato
|
| Phosphorus | 169mg | 24% | 48% |
1.1 times less than Chicken meat
|
| Sodium | 6mg | 0% | 89% |
81.7 times less than White Bread
|
| Vitamin A | 298IU | 6% | 29% |
56.1 times less than Carrot
|
| Vitamin A RAE | 15µg | 2% | 46% | |
| Vitamin E | 0.68mg | 5% | 52% |
2.1 times less than Kiwifruit
|
| Selenium | 0.8µg | 1% | 84% | |
| Manganese | 1.02mg | 45% | 32% | |
| Vitamin B1 | 0.2mg | 17% | 34% |
1.3 times less than Pea raw
|
| Vitamin B2 | 0.16mg | 12% | 56% |
1.2 times more than Avocado
|
| Vitamin B3 | 0.92mg | 6% | 70% |
10.5 times less than Turkey meat
|
| Vitamin B5 | 0.4mg | 8% | 66% |
2.9 times less than Sunflower seed
|
| Vitamin B6 | 0.1mg | 8% | 65% |
1.2 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 26.7µg | 22% | 46% |
3.8 times less than Broccoli
|
| Folate | 311µg | 78% | 17% |
5.1 times more than Brussels sprout
|
| Trans Fat | 0.01g | N/A | 71% |
1654.4 times less than Margarine
|
| Saturated Fat | 0.62g | 3% | 67% |
9.5 times less than Beef broiled
|
| Monounsaturated Fat | 1.28g | N/A | 61% |
7.6 times less than Avocado
|
| Polyunsaturated fat | 2.16g | N/A | 30% |
21.9 times less than Walnut
|
| Tryptophan | 0.13mg | 0% | 75% |
2.4 times less than Chicken meat
|
| Threonine | 0.33mg | 0% | 77% |
2.2 times less than Beef broiled
|
| Isoleucine | 0.3mg | 0% | 81% |
3 times less than Salmon raw
|
| Leucine | 0.75mg | 0% | 77% |
3.3 times less than Tuna Bluefin
|
| Lysine | 0.75mg | 0% | 73% |
1.6 times more than Tofu
|
| Methionine | 0.14mg | 0% | 79% |
1.5 times more than Quinoa
|
| Phenylalanine | 0.49mg | 0% | 76% |
1.4 times less than Egg
|
| Valine | 0.32mg | 0% | 82% |
6.3 times less than Soybean raw
|
| Histidine | 0.27mg | 0% | 75% |
2.8 times less than Turkey meat
|
| Fructose | 0.12g | 0% | 92% |
49.2 times less than Apple
|
| Omega-3 - EPA | 0g | N/A | 46% |
230 times less than Salmon
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - ALA | 0.36g | N/A | 80% |
25.5 times less than Canola oil
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
| 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 | 1.79g | N/A | 85% |
6.9 times less than Almond
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 121
% Daily Value*
8%
Total Fat
5g
5%
Saturated Fat 1g
0%
Cholesterol 0mg
0%
Sodium 6mg
3%
Total Carbohydrate
9g
20%
Dietary Fiber
5g
Total Sugars g
Includes ? g Added Sugars
Protein
12g
Vitamin D
0mcg
0%
Calcium
63mg
6%
Iron
2mg
25%
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
Low in Cholesterol
ⓘ
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
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
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.