🧪 Nutrition Facts
- Calories 187.6
- Total Fat 8.1 g
- Saturated Fat 0.9 g
- Cholesterol 0.0 mg
- Sodium 9.3 mg
- Potassium 675.8 mg
- Total Carbohydrate 13.8 g
- Dietary Fiber 8.1 g
- Sugars 3.4 g
- Protein 18.5 g
- Vitamin A 279.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.2 mg
- Vitamin C 9.5 mg
- Vitamin D 0.0 IU
- Vitamin E 0.3 mg
- Calcium 97.7 mg
- Copper 0.5 mg
- Folate 482.1 µg
- Iron 3.5 mg
- Magnesium 99.2 mg
- Manganese 1.6 mg
- Niacin 1.4 mg
- Pantothenic Acid 0.6 mg
- Phosphorus 262.0 mg
- Riboflavin 0.2 mg
- Thiamin 0.3 mg
- Zinc 2.1 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 187.6 calories per serving (1 cup shelled (155.0g)), Edamame is a moderately calorie-dense food worth tracking if you're managing your intake. Protein is the dominant macronutrient at 18.5g per serving (36.6% of calories), which supports muscle repair and satiety. It's a good source of dietary fiber at 8.1g per serving (29% DV), which supports digestive health and helps keep you full.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Edamame (immature Green Soybeans).
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Edamame. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Edamame — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Edamame contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 187.6 kcal | 9.4% |
| Total Fat | 8.1 g | 10% |
| Saturated Fat | 0.9 g | 5% |
| Sodium | 9.3 mg | 0% |
| Total Carbohydrate | 13.8 g | 5% |
| Dietary Fiber | 8.1 g | 29% ✅ |
| Total Sugars | 3.4 g | 7% |
| Protein | 18.5 g | 37% ✅ |
| Vitamin A | 279.0 IU | 6% |
| Vitamin C | 9.5 mg | 11% |
| Vitamin E | 0.3 mg | 2% |
| Thiamin (B-1) | 0.31 mg | 26% ✅ |
| Riboflavin (B-2) | 0.24 mg | 18% |
| Niacin (B-3) | 1.4 mg | 9% |
| Pantothenic Acid (B-5) | 0.61 mg | 12% |
| Vitamin B-6 | 0.16 mg | 9% |
| Folate | 482.1 µg | 121% ⭐ |
| Calcium | 97.7 mg | 8% |
| Iron | 3.5 mg | 20% ✅ |
| Potassium | 675.8 mg | 14% |
| Magnesium | 99.2 mg | 24% ✅ |
| Phosphorus | 262.0 mg | 21% ✅ |
| Zinc | 2.1 mg | 19% |
| Copper | 0.53 mg | 59% ✅ |
| Manganese | 1.58 mg | 69% ✅ |
| Selenium | 2.2 µg | 4% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Edamame accounts for 9.4% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from protein. Protein makes up 36.6% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 187.6 calories in Edamame? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 14.2 min |
| Walking: 17 minutes per mile | 32.4 min |
| Cycling (Low Intensity) | 20.5 min |
| HIIT | 17.4 min |
| Elliptical (Moderate Intensity) | 27.0 min |
Find more information on calories burned doing popular exercises.
