QUICK ANSWER
How many calories are in edamame?
For frozen prepared edamame, the selected reference is 121 kcal per 100 g. Scale that value to the edible portion and keep other preparations separate.
121 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Edamame nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 121 kcal
- Protein
- 11.9 g
- Carbohydrate
- 8.91 g
- Fat
- 5.2 g
- Fibre
- 5.2 g
- Folate
- 311 µg
- Potassium
- 436 mg
- Magnesium
- 64 mg
Source: USDA FoodData Central SR Legacy record 168411. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
11.9 g per 100 g. From Edamame, frozen, prepared.
Carbohydrate
8.91 g per 100 g. From Edamame, frozen, prepared.
Fat
5.2 g per 100 g. From Edamame, frozen, prepared.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where edamame fits in a varied eating pattern.
Folate
311 µg per 100 g in the selected USDA record.
Potassium
436 mg per 100 g in the selected USDA record.
Magnesium
64 mg per 100 g in the selected USDA record.
Iron
2.27 mg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Frozen, prepared
Selected reference.
Frozen, unprepared
Mapped separately; use it before cooking only when that state is intended.
Salted edamame
Added salt is not part of the selected description and should be tracked separately.
Sauced or seasoned edamame
Add the sauce or seasoning separately unless a matching recipe record is available.
PRACTICAL CONTEXT
How edamame can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion math
121 kcal per 100 g becomes 60.5 kcal for the 50 g example.
Fibre check
The selected record lists 5.2 g fibre per 100 g.
Protein check
The selected record lists 11.9 g protein per 100 g.
Best logging move
Use the prepared edible portion you actually eat, especially when pods are left behind.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep the frozen product frozen until preparation.
After opening or cutting
Follow the package cooking and handling directions.
Prepare
Keep prepared edamame covered and chilled when not being served.
Check before eating
Discard prepared beans with mould, slime or a strong off-odour.
PHOTO LOGGING
How to log edamame more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Edamame, frozen, prepared.
- 02
Use edible grams. Calories are scaled from the selected per-100-g record; named portions use weights stored in that same local USDA record.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Edamame calorie and nutrition questions
How many calories are in 100 g of edamame?
121 kcal in the selected Edamame, frozen, prepared record.
How much fibre is in edamame?
5.2 g per 100 g in the selected record.
Which edamame entry does this page use?
Edamame, frozen, prepared. The preparation and edible state are part of the answer.
Is the cup weight for pods or prepared edible edamame?
The selected source labels a 155 g cup for frozen prepared edamame; match what you actually eat and do not count discarded pods.
How are the portion calories calculated?
Each portion is scaled from 121 kcal per 100 g. Named portion weights come from the selected source record.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Edamame, frozen, prepared, per 100 g edible portion. Numeric nutrition and portion claims use the selected local USDA record. Preparation notes cover the common USDA forms of this food; log added ingredients separately.
Open USDA FoodData Central SR Legacy record 168411 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.