Edamame is one of those foods where portion size matters more than the label “healthy” or “unhealthy.” The nutrition profile can support a high-quality diet, but calories, carbohydrates, sodium, or fat can change the role it plays on your plate.
The numbers below use common USDA FoodData Central references and standard U.S. serving sizes. Branded foods and restaurant portions can differ, so use the package label when you have one.
Edamame nutrition facts (1 cup cooked shelled edamame (about 155g))
| Nutrient | Amount |
|---|---|
| Calories | 188 kcal |
| Protein | 18.4 g |
| Carbohydrates | 13.8 g |
| Dietary fiber | 8.0 g |
| Total fat | 8.1 g |
| Iron | 3.5 mg |
| Folate | about 480 mcg |
Why edamame can be a smart choice
- Provides all nine essential amino acids, which makes it more protein-complete than most plant snacks.
- Combines fiber and protein in the same serving, improving satiety compared with chips, crackers, or fruit alone.
- Fits vegan, vegetarian, Mediterranean-style, and high-protein meal plans with minimal preparation.
Best ways to eat it
Use edamame as part of a complete meal rather than eating it alone. A reliable plate structure is:
- Protein: eggs, tofu, fish, chicken, Greek yogurt, cottage cheese, beans, or a measured protein powder
- High-fiber plants: leafy greens, broccoli, berries, peppers, tomatoes, or other vegetables
- Measured energy source: edamame, whole grains, legumes, nuts, oil, or avocado depending on the meal
This structure helps LeanEat estimate the meal more accurately because the camera can identify each component and the app can separate the calorie-dense items from the high-volume foods.
When to be careful
Edamame is soy. Avoid it with soy allergy, and choose lower-sodium frozen bags if you are tracking blood pressure.
Tracking tip
For photo-based calorie tracking, include the full plate, avoid extreme close-ups, and add a short note when the portion is hidden. LeanEat can recognize the food category from the image, but depth and hidden ingredients are easier to estimate when the plate is visible.
Bottom line
Edamame can fit a strong nutrition plan when the portion matches your goal. Track the serving, pair it with protein and plants, and use brand labels when sodium, sugar, or added fat matters.
Frequently asked questions
Is edamame high in protein?
Yes. One cup of cooked shelled edamame provides about 18g protein, similar to three eggs but with more fiber and no cholesterol.
Is edamame a complete protein?
Yes. Soybeans contain all nine essential amino acids, so edamame counts as a complete plant protein.
How many calories are in edamame?
One cup cooked shelled edamame has about 188 calories. A half-cup snack is closer to 94 calories.
Is edamame good for weight loss?
It can be. The protein and fiber combination is filling, but portions still matter because a large bowl can add calories quickly.
Can people with thyroid issues eat edamame?
Most people can eat moderate soy with no issue. People taking thyroid medication should follow clinician timing advice because soy can affect absorption if eaten too close to medication.