Edamame nutrition: calories, carbs, GI, protein, fiber, fats
Edamame, frozen, prepared
Important nutritional characteristics for Edamame
| Calories ⓘ Calories for selected serving | 188 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 6 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 | 68 mg |
Edamame calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 121 | |
| Calories in 1 cup | 188 | 155 g |
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
1386IU of 5,000IU
28%
Vitamin E:
3.2mg of 15mg
21%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
28mg of 90mg
32%
Vitamin B1:
0.93mg of 1mg
78%
Vitamin B2:
0.72mg of 1mg
55%
Vitamin B3:
4.3mg of 16mg
27%
Vitamin B5:
1.8mg of 5mg
37%
Vitamin B6:
0.47mg of 1mg
36%
Folate:
1446µg of 400µg
362%
Vitamin B12:
0µg of 2µg
0%
Choline:
262mg of 550mg
48%
Vitamin K:
124µg of 120µg
103%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 37%
18.5 g of 50 g
18.5 g (37% of DV )
Fats:
Daily Value: 12%
8.1 g of 65 g
8.1 g (12% of DV )
Carbs:
Daily Value: 5%
13.8 g of 300 g
13.8 g (5% of DV )
Water:
Daily Value: 6%
112.8 g of 2,000 g
112.8 g (6% of DV )
Other:
1.9 g
1.9 g
Protein quality breakdown
Tryptophan:
586mg of 280mg
209%
Threonine:
1539mg of 1,050mg
147%
Isoleucine:
1395mg of 1,400mg
100%
Leucine:
3464mg of 2,730mg
127%
Lysine:
3464mg of 2,100mg
165%
Methionine:
656mg of 1,050mg
62%
Phenylalanine:
2269mg of 1,750mg
130%
Valine:
1507mg of 1,820mg
83%
Histidine:
1242mg of 700mg
177%
Fat type information
Saturated Fat:
0.96 g
Monounsaturated Fat:
2 g
Polyunsaturated fat:
3.3 g
Carbohydrate type breakdown
Starch:
2.3 g
Sucrose:
1.7 g
Glucose:
0 g
Fructose:
0.19 g
Lactose:
0 g
Maltose:
1.5 g
Galactose:
0 g
Fiber content ratio for Edamame
Sugar:
3.4 g
Fiber:
8.1 g
Other:
2.4 g
All nutrients for Edamame per selected serving size (1 cup - 155g)
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 188kcal | 9% | 68% |
2.6 times more than Orange
|
| Protein | 18g | 44% | 40% |
4.2 times more than Broccoli
|
| Fats | 8.1g | 12% | 50% |
6.4 times less than Cheese
|
| Vitamin C | 9.5mg | 11% | 28% |
8.7 times less than Lemon
|
| Net carbs | 5.8g | N/A | 60% |
14.6 times less than Chocolate
|
| Carbs | 14g | 5% | 51% |
3.2 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 99mg | 24% | 19% |
2.2 times less than Almonds
|
| Calcium | 98mg | 10% | 29% |
2 times less than Milk
|
| Potassium | 676mg | 20% | 15% |
3 times more than Cucumber
|
| Iron | 3.5mg | 44% | 32% |
1.1 times less than Beef broiled
|
| Sugar | 3.4g | N/A | 59% |
4.1 times less than Coca-Cola
|
| Fiber | 8.1g | 32% | 18% |
2.2 times more than Orange
|
| Copper | 0.53mg | 59% | 23% |
2.4 times more than Shiitake
|
| Zinc | 2.1mg | 19% | 47% |
4.6 times less than Beef broiled
|
| Starch | 2.3g | 1% | 96% |
10.1 times less than Potato
|
| Phosphorus | 262mg | 37% | 48% |
1.1 times less than Chicken meat
|
| Sodium | 9.3mg | 0% | 89% |
81.7 times less than White Bread
|
| Vitamin A | 23µg | 3% | 46% | |
| Vitamin E | 1.1mg | 7% | 52% |
2.1 times less than Kiwi
|
| Manganese | 1.6mg | 69% | 32% | |
| Selenium | 1.2µg | 2% | 84% | |
| Vitamin B1 | 0.31mg | 26% | 34% |
1.3 times less than Pea raw
|
| Vitamin B2 | 0.24mg | 18% | 56% |
1.2 times more than Avocado
|
| Vitamin B3 | 1.4mg | 9% | 70% |
10.5 times less than Turkey meat
|
| Vitamin B5 | 0.61mg | 12% | 66% |
2.9 times less than Sunflower seeds
|
| Vitamin B6 | 0.16mg | 12% | 65% |
1.2 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 41µg | 34% | 46% |
3.8 times less than Broccoli
|
| Folate | 482µg | 121% | 17% |
5.1 times more than Brussels sprouts
|
| Trans Fat | 0.01g | N/A | 71% |
1654.4 times less than Margarine
|
| Saturated Fat | 0.96g | 5% | 67% |
9.5 times less than Beef broiled
|
| Choline | 87mg | 16% | 64% | |
| Monounsaturated Fat | 2g | N/A | 61% |
7.6 times less than Avocado
|
| Polyunsaturated fat | 3.3g | N/A | 30% |
21.9 times less than Walnut
|
| Tryptophan | 0.2mg | 0% | 75% |
2.4 times less than Chicken meat
|
| Threonine | 0.51mg | 0% | 77% |
2.2 times less than Beef broiled
|
| Isoleucine | 0.47mg | 0% | 81% |
3 times less than Salmon raw
|
| Leucine | 1.2mg | 0% | 77% |
3.3 times less than Tuna Bluefin
|
| Lysine | 1.2mg | 0% | 73% |
1.6 times more than Tofu
|
| Methionine | 0.22mg | 0% | 79% |
1.5 times more than Quinoa
|
| Phenylalanine | 0.76mg | 0% | 76% |
1.4 times less than Egg
|
| Valine | 0.5mg | 0% | 82% |
6.3 times less than Soybean raw
|
| Histidine | 0.41mg | 0% | 75% |
2.8 times less than Turkey meat
|
| Fructose | 0.19g | 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 | 0.55g | 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 | 2.8g | N/A | 85% |
6.9 times less than Almonds
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 188
% Daily Value*
12%
Total Fat
8.1g
4.4%
Saturated Fat 0.96g
0
Trans Fat
0g
0
Cholesterol 0mg
0.4%
Sodium 9.3mg
4.6%
Total Carbohydrate
14g
32%
Dietary Fiber
8.1g
Total Sugars 0g
Includes ? g Added Sugars
Protein
18g
Vitamin D
0mcg
0
Calcium
98mg
9.8%
Iron
3.5mg
44%
Potassium
676mg
20%
*
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
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.