Edamame Nutrition Facts, Vitamins and Benefits

Edamame benefits and place in a balanced diet

• A 100 g portion provides approximately 147 kcal; portion size and preparation affect total energy intake.
• Its approximately 67.5 g of water per 100 g contributes to total fluid intake.
• Its approximately 4.2 g of dietary fiber per 100 g contributes to fiber intake; a fiber-containing diet can support normal bowel function and fullness.
• About 29 mg of vitamin C per 100 g contributes to normal immune function, collagen formation and the absorption of iron from plant foods.
• Its recorded folate content contributes to normal blood formation, cell division and homocysteine metabolism.
• About 0.065 mg of vitamin B6 per 100 g contributes to normal protein and glycogen metabolism, nervous-system function and red blood-cell formation.
• About 0.435 mg of vitamin B1 per 100 g contributes to normal energy metabolism and nervous-system function.
• About 197 mg of calcium per 100 g contributes to the maintenance of normal bones and teeth, muscle function and nerve transmission.
• About 620 mg of potassium per 100 g contributes to normal muscle and nervous-system function and the maintenance of normal blood pressure.
• About 65 mg of magnesium per 100 g contributes to normal energy metabolism and muscle and nervous-system function.
• About 3.6 mg of iron per 100 g contributes to normal red-blood-cell and haemoglobin formation and oxygen transport. Absorption of plant iron varies with the meal.
• No single food prevents or treats disease. The nutritional value of edamame depends on portion size, variety, ripeness and the overall eating pattern.

Edamame nutrition facts

The table covers calories, macronutrients, vitamins, minerals, fatty acids and amino acids where a measured value is available. Values are shown per 100 g and for a 100 g reference serving.

How many calories are in Edamame?

100 g (about 3.5 oz) provides approximately 147 kcal. A 100 g reference serving provides approximately 147 kcal. Values vary with variety, ripeness and preparation.

How to use Edamame in the kitchen

Edamame can be used raw when food-safe or prepared by steaming, roasting, sautéing, simmering or adding to soups and salads, depending on the ingredient.