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  1. Edamame, in pods, cooked

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.

About this food

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.

Macro Breakdown

Macro Split: 36% Protein, 28% Carbs, 36% FatMacro Split100%
Protein36%10.0g
Carbs28%8.0g
Fat36%4.5g

Nutrition Facts

Per 100g. Percentages reflect Daily Value (DV).

Energy
  • Calories
    110kcal—
Macronutrients
  • Protein
    10.0g20%
  • Carbohydrates
    8.0g—
  • Fat
    4.5g—
  • Fiberathlete
    4.8g17%
  • Sugar
    2.0g—
  • Saturated Fat
    0.5g—
Minerals
  • Sodium
    6mg—
  • Calciumathlete
    55mg4%
  • Ironathlete
    2mg12%
Vitamins
  • Vitamin Dathlete
    0.0mcg0%

% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.

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Edamame, in pods, cooked — values for 150g

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Primary macros

Calories
165
kcal
Protein
15.0
g
Carbs
12.0
g
Fat
6.8
g

More nutrients

Fiber
7.2g
Sugar
3.0g
Sat. Fat
0.8g
Sodium
9mg
Calcium
83mg
Iron
3mg
Potassium
600mg
Magnesium
75mg
Zinc
2mg
Vitamin D
0.0mcg
Nutrient highlights
Good Source of FiberGood Source of MagnesiumGood Source of IronGood Source of ZincGood Source of Protein

Frequently Asked Questions

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.

Edamame, in pods, cooked contains 10g protein per 100g, which is a good source of protein. A 150g serving provides 15.0g protein.

Notable nutrients in Edamame, in pods, cooked include Fiber, Magnesium and Iron. Per 100g: 10g protein, 8g carbs, and 4.5g fat.

Edamame, in pods, cooked can fit into a weight loss plan. At 110 kcal per 100g it is moderately calorie-dense and a good source of protein, so portion size matters.

Yes, Edamame, in pods, cooked is keto-friendly. With 8g total carbs and 4.8g fiber per 100g (3.2g net carbs), it fits easily within the daily 20-50g net carb limit.

Edamame, in pods, cooked provides 110 kcal, 10g protein, 8g carbs, and 4.5g fat per 100g. Compare with other plant-based protein foods in our database to find the best option for your nutritional goals.

Track this food

150g(Standard)
Foods That Pair Well

Legumes & Pulses

Edamame

121 kcal11.9g protein

Dairy Products

Izvara (Cottage Cheese)

98 kcal11.0g protein

Traditional Bulgarian

Gyuvech (Vegetable Stew)

85 kcal5.0g protein

Bakery & Bread

Kifla (Roll)

280 kcal8.0g protein

Supplements

Whey Protein Powder

380 kcal80.0g protein

Grains & Cereals

Cornmeal, yellow, dry

362 kcal8.1g protein

Evidence-based. Peer-reviewed. Adapted to you.

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Edamame, in pods, cooked
Plant-Based Protein

Edamame, in pods, cooked

Macros per 100g

110
Calories
Protein10.0g
Fat4.5g
Carbs8.0g
Article research basis
1,316Papers Analyzed
4,705Foods in Database
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Reviewed by Calibr8

Peer-reviewed data · Last updated March 13, 2026

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Potassium
400mg9%
  • Magnesiumathlete
    50mg12%
  • Zincathlete
    1mg11%
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