Edamame Calories and Macros — Nutrition Facts per 1 cup, shelled (155g)

Tracking edamame? Expect 188 calories per 1 cup, shelled (155g), with 18.4g of protein, 13.8g of carbs, and 8.1g of fat. The full micronutrient picture and goal-fit notes follow, with figures drawn from USDA FoodData Central.

Edamame nutrition facts

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

Shelled beans only — if you're weighing pods at a restaurant, roughly half that weight is inedible shell. Young soybeans, so the protein is complete.

How does edamame fit your goals?

Edamame packs 8.1g of fiber per 1 cup, shelled (155g) at only 188 calories — exactly the profile you want when you're trying to stay full on a calorie deficit. Fiber slows digestion, blunts blood-sugar spikes, and is consistently linked to better satiety in controlled feeding studies.

Diet-wise, edamame fits low-carb and vegan and vegetarian eating patterns.

Micronutrients worth noting

Beyond the macros, edamame pulls real weight on fiber (29% DV), potassium (14% DV), iron (20% DV), and vitamin C (11% DV) per 1 cup, shelled (155g) — the kind of micronutrient density that calorie counts alone don't show.

How edamame compares to other legumes

Tracking edamame without the friction

The numbers above only help if logging is easy enough that you actually do it. Instead of searching a database every time edamame hits your plate, snap a photo in Bento Bunny — the app recognises the food, estimates the portion, and adds the macros for you. No subscription needed for core tracking.

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• Pinto Beans (cooked) calories and macros

Browse all legumes in the food database.