Edamame Macros: Complete Nutrition Facts & Calories

Edamame is a protein powerhouse disguised as a snack. With 17 grams of complete protein and only 6 grams of net carbs per cup, these young soybeans deliver impressive macros for anyone seeking plant-based protein without excessive carbs.

This guide covers edamame macros so you can enjoy this versatile food confidently.

Edamame Macros: Quick Reference

Here’s the complete edamame nutrition breakdown:

Serving	Calories	Protein	Carbs	Fiber	Net Carbs	Fat
1 cup shelled (155g)	188	17g	14g	8g	6g	8g
1/2 cup shelled (78g)	94	8.5g	7g	4g	3g	4g
1 cup in pods (155g)	188	17g	14g	8g	6g	8g
100g shelled	121	11g	9g	5g	4g	5g

Key insight: The macros are identical whether measured in pods or shelled—the pods aren’t edible, so 1 cup in pods yields the same as 1 cup shelled.

Edamame: In Pods vs. Shelled

Form	Convenience	Same Macros?
In pods	Fun to eat, slower	Yes
Shelled	Easier for cooking, salads	Yes
Frozen (either)	Convenient, same nutrition	Yes

Pods are just for delivery—you eat the same amount of beans either way.

Understanding Macronutrients

Edamame provides all three macros with an emphasis on protein. To understand how they fit your nutrition, learn about what macronutrients are.

Edamame vs. Other Legumes

Legume (1 cup cooked)	Calories	Protein	Net Carbs
Edamame	188	17g	6g
Black beans	227	15g	26g
Chickpeas	269	15g	33g
Lentils	230	18g	24g
Kidney beans	225	15g	25g

Edamame advantage: Highest protein-to-carb ratio of common legumes. Only 6g net carbs vs. 25-33g for others.

Edamame vs. Other Protein Sources

Protein (per 100g)	Calories	Protein	Net Carbs
Edamame	121	11g	4g
Chicken breast	165	31g	0g
Greek yogurt	97	10g	3.6g
Tofu	144	17g	2g
Eggs	155	11g	1g

Edamame is competitive with dairy for protein and has fewer carbs than most plant proteins.

How Edamame Fits Different Diets

Keto and Low-Carb

Edamame is the most keto-friendly legume:

• 6g net carbs per cup (vs. 25-33g for other beans)
• Works in moderation on keto
• 1/2 cup = 3g net carbs (easy fit)

Keto tip: Edamame is your best bean option. Use as a snack or in stir-fries.

Calorie Deficit / Weight Loss

Edamame is excellent for weight loss:

• High protein promotes satiety
• High fiber slows digestion
• Moderate calories (188/cup)
• Takes time to eat (pods)

High-Protein Diets

Edamame delivers impressive plant protein:

• 17g per cup
• Complete protein (all amino acids)
• Works for vegetarians and vegans
• Lower calorie than many protein sources

Muscle Building

Edamame supports muscle growth:

• Complete protein for muscle synthesis
• Good for plant-based athletes
• Easy to add to meals
• Portable snack option

Flexible Dieting

Edamame fits flexible dieting well—track it, enjoy it, hit your numbers. The balanced macros make it easy to fit.

Meal Ideas with Edamame

High-Protein Snack (188 cal, 17g protein, 6g net carbs, 8g fat)

• 1 cup edamame in pods
• Sea salt

Asian Stir-Fry (380 cal, 32g protein, 20g carbs, 18g fat)

• 1/2 cup shelled edamame
• 4 oz chicken or shrimp
• Vegetables
• Soy sauce, ginger

Edamame Salad (280 cal, 18g protein, 22g carbs, 14g fat)

• 1/2 cup edamame
• 2 cups mixed greens
• Quinoa (1/4 cup)
• Sesame dressing

Protein Power Bowl (450 cal, 35g protein, 35g carbs, 18g fat)

• 3/4 cup edamame
• 1/2 cup brown rice
• Avocado, seaweed
• Sriracha mayo

Edamame Hummus (per 2 tbsp: 60 cal, 3g protein, 3g net carbs, 4g fat)

• Blend edamame with tahini, lemon, garlic
• Lower carb than chickpea hummus

Calculate Your Macros

Use our macro calculator to determine your daily targets, then fit edamame into your protein plan.

Buying and Preparing Edamame

Fresh vs. Frozen

• Frozen: Most common, just as nutritious
• Fresh: Rare, slightly better texture
• Buy frozen bags for convenience

How to Prepare

1. Boiling: 4-5 minutes in salted water
2. Steaming: 5-6 minutes
3. Microwave: 3-4 minutes in covered bowl with water
4. Season: Salt, garlic, sesame, chili flakes

Shelling Tips

• Squeeze pod between fingers
• Beans pop out easily
• Or buy pre-shelled for convenience

Soy Concerns: Myth vs. Reality

Estrogen/Hormones

Edamame contains phytoestrogens (plant compounds), not human estrogen. Research shows:

• No feminizing effects in men
• May actually be protective
• Safe for regular consumption

Thyroid

Soy may affect thyroid medication absorption—take meds separately. For most people, soy doesn’t affect thyroid function.

Bottom Line

Modern research supports soy as a healthy food. Edamame is safe for most people to eat regularly.

Common Edamame Questions

How Much Edamame Is Too Much?

There’s no established limit. 1-2 cups daily is well-studied and safe. Listen to your body—edamame is high in fiber, which can cause digestive issues if you’re not used to it.

Is Edamame Processed?

Edamame is minimally processed—just harvested young soybeans, typically steamed and frozen. It’s a whole food, not a processed soy product like TVP or soy isolate.

Can I Eat the Pods?

No, edamame pods are fibrous and indigestible. Squeeze the beans out and discard the pods.

Is Edamame Good Before a Workout?

Edamame works as a pre-workout snack:

• Moderate carbs for energy
• Protein for muscle protection
• Not too heavy

Eat 1-2 hours before training.

Fresh vs. Frozen—Any Difference?

Nutritionally identical. Frozen is actually frozen at peak freshness and may be more convenient. Choose whichever works for your lifestyle.

Final Thoughts

Edamame is the ultimate plant-based protein snack:

• 17g protein per cup—rivals many animal sources
• 6g net carbs—lowest of any legume
• Complete protein—all essential amino acids
• High fiber—8g per cup

For vegetarians, keto dieters, or anyone seeking quality plant protein, edamame delivers exceptional macros. Keep a bag in your freezer for quick snacks, add to stir-fries and salads, or make edamame hummus for a protein-rich dip.

It’s one of the few foods that works for nearly every diet approach—and tastes great doing it.