How Many Calories in Edamame? Nutrition Facts & Macros

One cup of shelled edamame (155 g) contains approximately 188 calories. Per 100 g, edamame have 121 calories. This is relatively low for a food so rich in protein (11.91 g) and fiber (5.2 g). For comparison, chickpeas have 164 kcal per 100 g, and tofu has 83 kcal per 100 g. A typical restaurant appetizer serving of edamame in pods is about 100-150 g of actual beans.

Edamame contain 11.91 g of protein per 100 g — one of the highest protein levels among legumes and vegetables. One cup (155 g) provides about 18.5 g of protein. Unlike most plant proteins, soy protein in edamame is a complete protein containing all essential amino acids. Compared to chickpeas (8.86 g) and tofu (9.98 g), edamame offer more protein per 100 g. This makes them especially popular among vegetarians, vegans, and gym-goers.

Edamame: 121 kcal, 11.91 g protein, 8.91 g carbs, 5.2 g fat, 5.2 g fiber per 100 g. Chickpeas (cooked): 164 kcal, 8.86 g protein, 27.42 g carbs, 2.59 g fat, 7.6 g fiber per 100 g. Edamame have fewer calories, more protein, far fewer carbs, and more fat. With only 3.7 g of net carbs vs 19.8 g, edamame are much more keto-friendly. Chickpeas are higher in fiber and complex carbohydrates, making them better for sustained energy. Both are excellent plant-based protein sources.

Edamame are excellent for weight loss. At 121 kcal per 100 g, they pack 11.91 g of protein and 5.2 g of fiber — one of the best protein-to-calorie ratios among plant foods. This combination promotes satiety and helps control appetite. One cup (155 g, ~188 kcal) is a satisfying snack or meal component. The high protein content also supports muscle preservation during a caloric deficit. Edamame are a popular post-workout snack among fitness enthusiasts for good reason.

Edamame are moderately keto-friendly. With 8.91 g total carbs minus 5.2 g fiber = 3.71 g net carbs per 100 g, they are one of the lowest-carb legumes available. A half-cup serving (78 g) has only about 2.9 g of net carbs, which fits easily within the typical 20-50 g daily keto limit. Compare this to chickpeas (19.8 g net carbs) or black beans (15.5 g net carbs per 100 g). Edamame are one of the few legumes that can be enjoyed regularly on a ketogenic diet.

Edamame are soybeans, but not all soybeans are edamame. Edamame are young soybeans harvested at about 80% maturity while still green and tender. Mature soybeans are left to dry on the plant and turn hard and beige — these are used to make tofu, soy milk, tempeh, and soy sauce. Nutritionally, edamame have 121 kcal per 100 g while mature dry soybeans have about 446 kcal per 100 g (much more concentrated). The green harvesting gives edamame their distinctive sweet, buttery flavor and softer texture.