Edamame Nutrition Facts and Health Benefits

Edamame is a great nutritious legume that is relatively low in calories but high in quality protein and dietary fiber, as well as vitamins and minerals.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 3, 2022.

Edamame beans are actually immature soybeans in the pod that is boiled or steamed and may be served with salt or other condiments.

When the beans are outside the pod, the term mukimame is also sometimes used in Japanese. To learn more about this, you can read our edamame vs. mukimame article.

Like other soy products, edamame is a source of complete plant-based protein and nutritionally very important food for vegans and people on a plant-based diet.

It is high in calcium and also a source of omega-3 fatty acids, along with other vitamins and minerals.

Edamame is a versatile food and can be used in various ways. You can add the to your salad or soup, boil or steam them, make edamame hummus, or roast them and have them as a snack, similar to roasted chickpeas.

This makes edamame a great nutritious legume that is relatively low in calories but high in protein and dietary fiber.

Edamame Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of edamame:

  • Energy: 109 calories
  • Carbs: 7.61 grams
  • Sugar: 2.48 grams
  • Fiber: 4.8 grams
  • Protein: 11.2 grams
  • Fat: 4.73 grams

Jump to a section where you can learn more about edamame nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Edamame

Thanks to a significant amount of specific vitamins and minerals, edamame could provide several health benefits.

Continue reading to discover the potential benefits of consuming edamame

Vitamin K From Is Crucial for Blood Clotting Processes

Vitamin K is important for the normal blood clotting processes to occur in the body.

It plays a critical role in the formation of proteins such as prothrombin, which is needed for the clotting of blood.

This can help to arrest bleeding in the event of injuries and accidents and reduce the risk of excessive blood loss and related complications. In newborn babies, it can prevent a serious bleeding condition known as hemorrhagic disease of the newborn.

Vitamin K can also support wound healing mechanisms, thus accelerating the recovery of patients with injuries, ulcers, and other forms of lesions.

Vitamin K also helps the body to synthesize various proteins, which are needed for the building of bones.

It works by improving the activities of a protein called osteocalcin that produces new bone tissue, thus maintaining the strength and density of the bones.

This action of vitamin K can help to reduce the risk of osteopenia and osteoporosis that occur due to the decline in bone mineral density making the bones weak and porous.

They May Improve the Availability of Iron

Vitamin B9 or folate works closely with other nutrients, especially vitamin B12, and helps the body make red blood cells by improving the availability of iron.

It plays a key role in cellular division. It can regulate the processes involved in cell division.

This can reduce the risk of cancer that can occur due to the uninhibited division of cells resulting in the formation of a large number of cells that fail to mature completely.

It also aids in the production of the body’s genetic material, such as DNA and RNA. It is especially important to ensure that the body is not deprived of this nutrient when tissues and organs are growing rapidly, such as during pregnancy, infancy, and adolescence.

Vitamin B9 plays a key role during pregnancy by regulating the replication of DNA and RNA, thereby supporting the proper growth and development of the fetus.

It can also help in the normal growth and development of children.

They May Help Relieve Symptoms of Osteoarthritis and IBS

Manganese can reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.

Manganese is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

It also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

Manganese is also needed for normal nerve and brain function. When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

They May Improve Nerve Functions

Copper is needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It can also support nerve functions and improve the transmission of signals between different parts of the body.

Copper can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

It is also needed by the body for several functions, including the formation of red blood cells.

Copper can support the defense mechanisms of the immune system involved in infection prevention.

It also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.

Copper is also needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.

Edamame Nutrition Facts

Continue reading to find out the following edamame nutrition information:

  • Macronutrients
  • Vitamin Content
  • Mineral Content
  • Amino Acid Profile
  • Fat Breakdown
  • Carbohydrate Breakdown


Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.

Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on edamame macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate3% DV7.61 g
Protein22% DV11.2 g
Fat6% DV4.73 g

Vitamin Content

Edamame are excellent source of Vitamin B9 (Folate), and Vitamin K.

They also contain a good amount of Vitamin C, Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B5 (Pantothenic acid) and some Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), and Vitamin E.

Here's the full edamame vitamin content per 100g:

Vitamin A0% DV0 IU
Vitamin C11% DV9.7 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)13% DV0.15 mg
Vitamin B2 (Riboflavin)20% DV0.265 mg
Vitamin B3 (Niacin)6% DV0.925 mg
Vitamin B5 (Pantothenic acid)11% DV0.535 mg
Vitamin B6 (Pyroxidine)8% DV0.135 mg
Vitamin B9 (Folate)76% DV303 µg
Vitamin B12 (Cobalamin)0% DV0 µg
Vitamin E5% DV0.72 mg
Vitamin K26% DV31.4 µg

Mineral Content

Edamame are excellent source of Copper, and Manganese.

They also contain a good amount of Iron, Magnesium, Phosphorus, Potassium, and Zinc and some Calcium.

Here's the full edamame mineral content per 100g:

Calcium5% DV60 mg
Copper36% DV0.324 mg
Fluoride0% DV0 mg
Iron12% DV2.11 mg
Magnesium15% DV61 mg
Manganese44% DV1.01 mg
Phosphorus13% DV161 mg
Potassium10% DV482 mg
Selenium0% DV0 μg
Sodium0% DV6 mg
Zinc12% DV1.32 mg

Protein and Amino Acid Profile

Edamame contain 11.2 g of protein per 100 g, or in other words, edamame provide 10.28 g of protein per 100 kcal.

Similarly to most other plant proteins, protein in edamame contain all nine essential amino acids, however, they are a little bit low in isoleucine, methionine, and valine.

Histidine OK34% DV0.252 g
Isoleucine Low19% DV0.283 g
Leucine OK24% DV0.702 g
Lysine OK31% DV0.702 g
Methionine Low12% DV0.133 g
Phenylalanine OK31% DV0.46 g
Threonine OK27% DV0.312 g
Tryptophan OK40% DV0.119 g
Valine Low16% DV0.305 g

Fat Breakdown

Around 39% of the calories in edamame are from fat. Edamame have 4.73 grams or 6% of recommended daily values per 100g.

Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.

Edamame fat content consists equalty of saturated and healthy unsaturated fats.

According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, edamame is cholesterol free.

Edamame do not contain trans fats. Trans fats should be kept as low as possible.

Total Fat6% DV4.73 g
Saturated Fat0% DV0 g
Monounsaturated Fatdo not have a %DV0 g
Polyunsaturated Fatdo not have a %DV0 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

28% of the calories in edamame come from carbohydrates.

Carbs in edamame are mostly fiber (63%), followed by sugars and starch.

When it comes to sugars, edamame are relatively low in sugar, containing grams of sugar per 100g.

Edamame are a great source of fiber, and considered as a "high fiber food", as the contain 20.7 grams of fiber per serving.

According to U.S. government's National Labeling and Education Act (NLEA), food must contain 5 grams or more of dietary fiber per serving to be labeled as high fiber food.

Total amount of fiber in 100g of edamame is 4.8.

Total Carbohydrate3% DV7.61 g
Dietary Fiber17% DV4.8 g
Sugars5% DV2.48 g

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