Calories in Edamame 🫘
Per 1 cup shelled (155g)
Nutrition Facts
Serving: 1 cup shelled (155g)
About Edamame
Edamame is a powerhouse legume providing 18g of protein and 8.1g of fiber per 1 cup shelled (155g) at 188 calories. With a fresh mild flavor, it is a staple in cuisines around the world. Edamame is particularly noted for complete plant protein, offering an affordable and sustainable protein source. Whether in soups, salads, or as a side dish, edamame is endlessly versatile.
Health Benefits of Edamame
Excellent Protein Source
Edamame delivers 18g of protein per serving, making it an outstanding choice for muscle repair, immune function, and satiety. Protein is the most satiating macronutrient, helping you feel full longer after meals.
Heart-Healthy Nutrients
Edamame contains a combination of fiber, healthy fats, and plant compounds that support cardiovascular health. Studies link regular consumption of legumes to improved cholesterol levels and lower heart disease risk.
Potassium for Heart Health
With 676mg of potassium per serving, edamame helps regulate fluid balance, nerve signals, and muscle contractions. A potassium-rich diet is associated with lower blood pressure and reduced stroke risk.
Dietary Versatility
Edamame can be incorporated into numerous recipes and meal preparations. Its versatility makes it easy to maintain a varied diet, which nutritionists consistently recommend for meeting all your micronutrient needs.
Calories by Serving Size
Different serving sizes of edamame and their nutritional values:
| Serving | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| Half serving (78g) | 94 | 6.5g | 9.0g | 4.0g |
| Small (116g) | 141 | 9.8g | 13.5g | 6.1g |
| Regular (155g) | 188 | 13.0g | 18.0g | 8.1g |
| Medium (194g) | 235 | 16.2g | 22.5g | 10.1g |
| Large (232g) | 282 | 19.5g | 27.0g | 12.1g |
| Double (310g) | 376 | 26.0g | 36.0g | 16.2g |
Is Edamame Good for Weight Loss?
Edamame at 188 calories per 1 cup shelled (155g) is a moderate-calorie food that can fit into a weight loss diet with proper planning. The high protein content (18g) makes it particularly useful during weight loss, as protein helps preserve muscle mass and boosts metabolism. Rather than eliminating edamame from your diet, focus on balancing it with lower-calorie vegetables and staying within your overall daily target. Complete restriction often leads to cravings and binging. Use a calorie tracking app like Calory to find the right portion that fits your goals.
Edamame and Popular Diets
How edamame fits into common eating plans:
Frequently Asked Questions
How many calories in edamame?
Edamame (1 cup shelled (155g)) contains approximately 188 calories. The exact count can vary slightly based on size, preparation method, and specific variety. Use the Calory app for precise tracking based on your actual serving.
Is edamame good for weight loss?
Edamame can fit into a weight loss diet with portion awareness. At 188 calories per 1 cup shelled (155g), it provides nutritional value and good protein for satiety. The key is accurate tracking: measure your portions and log them to stay within your daily calorie target.
How does edamame compare to similar foods?
At 188 calories per serving with 18g protein and 13g carbs, edamame is lower in calories compared to similar options in its category. Comparing nutrition labels helps you choose the option that best aligns with your goals.
How can I track edamame calories accurately?
Use a food scale for the most accurate calorie tracking. The Calory app lets you scan barcodes, search its database, or use AI food recognition to log edamame quickly. Consistent tracking is the single most effective habit for weight management, according to multiple research studies.
Track Edamame in Calory
Scan, search, or snap a photo. Calory makes logging edamame instant with AI-powered food recognition.