A calm look at what's in one of nature's best high-protein snacks — and how to track it effortlessly.
Track It Free Ask About Any FoodEdamame — young soybeans harvested before they harden — is one of those rare foods that's genuinely high in protein, packed with fiber, and still tastes like a treat. Whether you're snacking on them at a restaurant or tossing them into a stir-fry at home, here's exactly what you're getting.
Those numbers tell a good story. For under 200 calories, you're getting nearly 19 grams of protein and over 8 grams of fiber. That's a lot of staying power for a simple snack.
Unlike most plant foods, edamame contains all nine essential amino acids. It's one of the few plant-based complete proteins, making it valuable for anyone reducing meat intake.
Over 8 grams of fiber per cup means edamame keeps you feeling satisfied longer. The combination of protein and fiber is one of the most effective pairings for natural fullness.
Beyond macros, edamame delivers 121% of your daily folate, 20% of your iron, plus manganese, vitamin K, and phosphorus. A lot of nutrition in a small package.
Context matters. Here's how edamame stacks up across different serving sizes you might actually encounter:
Quick note: in-shell edamame appears lower calorie because you're not eating the pods. The nutrition per bean is the same either way. Restaurant portions tend to run larger, so that's worth knowing if you're tracking.
Edamame is remarkably versatile. Here are some ways people work it into their day:
As a snack: Steamed in the pod with a sprinkle of sea salt. Classic for a reason — satisfying, hands-on, and naturally portion-controlled since shelling slows you down.
In salads: Shelled edamame adds protein and a pleasant bite to grain bowls, green salads, or cold noodle dishes.
In stir-fries: Toss shelled edamame into any stir-fry in the last few minutes. They hold their texture well and absorb sauces nicely.
As hummus: Blend shelled edamame with tahini, lemon, and garlic for a high-protein twist on traditional hummus.
Straight from frozen: Microwaved frozen edamame with salt is a two-minute snack that provides real nutrition. No prep, no cleanup.
One cup of shelled edamame (about 155g) contains approximately 188 calories, along with 18.5g of protein, 8g of fat, and 13.8g of carbohydrates.
Edamame is an excellent option for anyone managing their calorie awareness. It's high in protein and fiber, which help you feel full longer, and relatively moderate in calories for the volume and nutrition you get. It's a food that works with your body's natural fullness signals.
One cup of shelled edamame provides about 18.5g of protein, making it one of the best plant-based protein sources available. It's a complete protein, containing all nine essential amino acids.
Edamame is primarily a protein source. While it does contain carbohydrates (13.8g per cup), its protein content (18.5g) is its standout feature. Most of the carbs come from fiber, which your body doesn't absorb the same way.
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