Edamame, shelled (cooked from frozen)
Young soybeans with complete protein. Microwave a frozen bag for a 3-minute snack.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Edamame, shelled for gym-goers
Per 100 g, edamame, shelled (cooked from frozen) provides 121 kcal, 11.9 g protein, 8.9 g carbohydrate (5.2 g fiber, 2.2 g sugars) and 5.2 g fat (0.6 g saturated). With 9.8 g of protein per 100 kcal, it adds a useful amount of protein on top of its other nutrients.
A typical serving (1 cup shelled, about 155 g) comes to roughly 188 kcal and 18.4 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Edamame, shelled
Edamame are soybeans picked young and green, before they mature. This entry describes shelled edamame cooked from frozen. They have more protein and fewer carbs than ordinary beans, about 12 g of protein and 9 g of carbs per 100 g, and a little vitamin C, which mature soybeans largely lack.
In a gym diet
Quick and snackable, edamame are one of the easiest ways to get complete soy protein into lunches and snacks. A cup of shelled beans delivers around 18 g of protein for moderate calories, so they work on a cut or as a filling side on a bulk. They carry more fat than most beans, mostly unsaturated. A frozen bag means protein with almost no cooking.
Preparation and cooking
Microwave or boil frozen shelled edamame for about three to five minutes; the weight barely changes. If you buy them in the pod, weigh only the beans (or use a shelled weight), since you don't eat the pods. Restaurant edamame are often heavily salted, so go light on salt at home.
Buying and storage
Frozen shelled edamame are inexpensive and keep for months in the freezer. Check the bag lists only soybeans, with no sauce. Refrigerate cooked leftovers and eat them within three to four days.
Things to watch
Edamame are soy, so avoid them with a soy allergy. Big portions can cause gas in some people. Don't eat the pods; they're tough and fibrous.
Meal ideas
- Edamame, brown rice, salmon and cucumber poke bowl with soy-sesame dressing.
- Chili-garlic edamame tossed in a pan as a quick high-protein afternoon snack.
- Edamame and pea hummus with lemon and garlic, served with carrot sticks.
Nutrient highlights
Good source (10–19% DV per 100 g): Magnesium (15%), Iron (13%), and Zinc (13%).
How it ranks among 16 Plant Protein
| Protein per 100 kcal | 9.8 g | #8 of 16 |
| Protein per 100 g | 11.9 g | #7 of 16 |
| Fiber per 100 g | 5.2 g | #10 of 16 |
| Lowest calories per 100 g | 121 kcal | #5 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Tempeh
192 kcal · P 20.3 · C 7.6 · F 10.8
→Soybeans, mature (boiled, cooked)
172 kcal · P 18.2 · C 8.4 · F 9
→Soy milk, unsweetened (fortified)
33 kcal · P 2.9 · C 1.7 · F 1.6
→Tofu, silken, firm
62 kcal · P 6.9 · C 2.4 · F 2.7
→Lentils (boiled, cooked)
116 kcal · P 9 · C 20.1 · F 0.4
→Tofu, firm (calcium-set, raw)
144 kcal · P 17.3 · C 2.8 · F 8.7
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in edamame, shelled?
Edamame, shelled (cooked from frozen) has about 121 kcal per 100 g, or roughly 188 kcal per 1 cup shelled (155 g).
How much protein is in edamame, shelled?
About 11.9 g of protein per 100 g and 18.4 g per 1 cup shelled. That works out to 9.8 g per 100 kcal, so it's a moderate protein source.
Is edamame, shelled good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Are edamame the same as soybeans?
Yes, they're soybeans picked young while still green and tender. Mature soybeans are dried, and once cooked they have more protein and fat per 100 g. Edamame are softer, sweeter and faster to prepare.
Can I eat edamame pods?
No. The pods are too tough and fibrous to chew and digest comfortably. Squeeze the beans out with your teeth or fingers and discard the pods. For logging, weigh only the shelled beans.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.