Soybeans / Edamame (Boiled)
Per serving: 3.5 oz cooked (100g)
About Soybeans / Edamame (Boiled)
Boiled green soybeans, commonly called edamame, provide approximately 141 calories, 12.4 grams of protein, 11.1 grams of carbohydrate, 6.4 grams of fat, and 4.2 grams of fiber per 100 grams. This leaves about 6.9 grams of net carbohydrate and gives edamame a low glycemic load.
Edamame provides complete plant protein along with folate, manganese, vitamin K, vitamin C, iron, magnesium, phosphorus, potassium, calcium, and thiamin. Most of its fat is unsaturated.
Serve shelled edamame in salads, stir-fries, grain bowls, soups, or snacks. People with a soy allergy should avoid it, and those taking medication for thyroid disease should follow their clinician's advice about timing soy foods around medication.
At-a-Glance Stats
Macronutrient Breakdown
141 kcal
Total calories per 3.5 oz cooked (100g)
Protein
Builds & repairs muscle tissue
25% of typical daily value
Carbohydrates
Primary fuel source for energy
11% of typical daily value
Total Fat
Supports hormones & nutrient uptake
13% of typical daily value
Dietary Fiber
Feeds gut bacteria & aids digestion
14% of typical daily value
Calories by Serving Size
All values are approximate. Actual nutrition may vary by apple variety (Fuji, Gala, Granny Smith, etc.).
Key Health Benefits
- 1
Provides more protein than most other cooked legumes per 100 grams and contains all essential amino acids.
- 2
Its combination of protein, fiber, and unsaturated fat supports fullness and a low glycemic impact.
- 3
Folate supports normal cell division, while iron contributes to oxygen transport.
- 4
Calcium, magnesium, phosphorus, and vitamin K contribute to bone-related functions.
- 5
Soy foods contain isoflavones, naturally occurring compounds studied for their role in cardiometabolic and menopausal health.
Vitamins & Minerals
% Daily Value (2,000 cal diet):
≥20% High10-19% Good<10% LowExpert Tip
Boil or steam edamame only until tender and season lightly. Eat only the beans inside the pod; the fibrous pod itself is not normally eaten. Choose unsalted frozen edamame when controlling sodium.
Diet Compatibility
Frequently Asked Questions
How many calories are in Soybeans / Edamame (Boiled)?›
Soybeans / Edamame (Boiled) contains 141 calories per 3.5 oz cooked (100g). This includes 12.4g protein (49.6 kcal), 11.1g carbohydrates (44.4 kcal), and 6.4g fat (57.6 kcal).
How much protein does Soybeans / Edamame (Boiled) have?›
Soybeans / Edamame (Boiled) provides 12.4g of protein per 3.5 oz cooked (100g). This is considered a moderate-protein food.
Is Soybeans / Edamame (Boiled) good for weight loss?›
Soy foods contain isoflavones, naturally occurring compounds studied for their role in cardiometabolic and menopausal health. With 141 calories per serving, it can fit well within a calorie-controlled diet.