Averages based on 182 edamame products in our database.
Edamame nutrient highlights
Protein
~11g per 100gEdamame is one of the highest-protein vegetables, providing a complete protein with all essential amino acids, which is uncommon among plant sources.
Dietary Fiber
~5g per 100gEdamame provides about 20% of the daily recommended fiber intake per 100g. Fiber content is comparable to many legumes.
Iron
~2.3mg per 100gEdamame is one of the better plant-based iron sources, providing about 13% of the daily value per 100g.
Calories
~121 per 100gModerate calorie density for a legume. Shelled edamame and in-shell edamame have similar nutrition per gram of edible portion.
Edamame processing scores by brand
15 edamame products ranked by processing score (lowest first) from our analysis.
How does processing affect edamame?
In our analysis, frozen shelled edamame (with just soybeans and possibly salt on the label) typically scores Level 1-2 (Minimally Processed to Processed). The freezing process itself adds minimal processing. Edamame snack products, including dried, roasted, and flavored varieties, score higher, often Level 3-4, due to added oils, seasonings, coatings, and preservatives. The jump from plain frozen edamame to a "wasabi edamame snack" can represent a 3-4x increase in ingredient count.
What should you look for on edamame labels?
- 1Frozen edamame should list 1-2 ingredients: soybeans and possibly salt. More than that suggests added processing.
- 2Roasted edamame and dried edamame snacks often contain vegetable oil, starch coatings, and flavor enhancers, so check ingredient counts.
- 3"Lightly salted" frozen edamame typically adds 100-200mg sodium per serving beyond the natural amount.
- 4Edamame in prepared meals (frozen bowls, stir-fry kits) inherits the processing level of the overall product, which is usually Level 3-4.
Frequently asked questions
How many calories are in edamame?
Edamame contains approximately 121 calories per 100g of shelled beans. A typical 1-cup serving (155g) of shelled edamame provides about 188 calories. In-shell edamame has the same calories per gram of edible portion.
How much protein is in edamame?
Edamame provides approximately 11g of protein per 100g, making it one of the most protein-dense vegetables. A 1-cup serving delivers about 17g of protein. Edamame is notable for providing all essential amino acids, which is uncommon among plant foods.
Is edamame ultra-processed?
Plain frozen edamame scores Level 1-2 (Minimally Processed to Processed) in our analysis. Dried and flavored edamame snacks often score Level 3-4 due to added oils, coatings, and seasonings. The processing level depends on the specific product type and brand.
Is frozen edamame as nutritious as fresh?
Frozen edamame is typically blanched and flash-frozen shortly after harvest. The USDA FoodData Central data shows similar macronutrient values for frozen and fresh edamame. Freezing is a preservation method, not a processing method that significantly alters nutritional content.
Is edamame a complete protein?
Edamame is a soybean product that contains all nine essential amino acids, making it a complete protein source. This distinguishes it from most other plant-based protein sources, which are typically low in one or more essential amino acids.
Is edamame a vegetable?
Edamame is technically a legume, not a vegetable. Edamame beans are immature soybeans harvested before they harden. They are classified as legumes (like lentils and chickpeas) due to their botanical family, though they are often grouped with vegetables in grocery stores and on menus. In our database, edamame products appear in both "Frozen Vegetables" and "Snacks" categories.
What are edamame beans?
Edamame beans are young, green soybeans harvested at an immature stage before they dry and harden. They are commonly sold frozen, either shelled (pods removed) or in the pod. Shelled edamame and in-pod edamame have the same nutritional profile per gram of edible bean. In our database, plain frozen edamame beans with no added ingredients score Level 1-2 in processing.