Edamame provides 10 g protein and 110 calories per 100 g in pods. Unlike most legumes, it supplies all essential amino acids with a DIAAS ~0.90. The pods slow eating pace, which may enhance satiety – a practical snack for calorie-controlled diets.
How should I track Edamame, in pods, cooked?
Edamame, in pods, cooked is a good source of fiber. Plant-based foods like Edamame, in pods, cooked often come with variable water content, so weighing after draining or pressing gives you the most accurate count. Tofu blocks, for example, can vary by 30% in weight depending on how much liquid they hold. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found that soy protein matches dairy protein for muscle outcomes, so the tracking precision matters just as much as with animal sources. Also watch for marinated or flavored versions — sauces add calories that are easy to miss.
