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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, shelled edamame is highly nutritious. It is an excellent source of plant-based protein, fiber, and essential vitamins like K and folate, which support heart health and aid in digestion.
Shelled edamame is protein-dense, providing approximately 11.9g of protein per 100g serving. This makes it a popular choice for vegetarians and vegans looking to meet their daily protein requirements with a whole-food source.
While edamame contains some carbohydrates (9.9g per 100g), it is also high in fiber, resulting in a lower net carb count. It can be included in a keto diet in moderation, though it is higher in carbs than leafy green vegetables.
Yes, shelled edamame is naturally gluten-free and 100% vegan. It is a whole legume, making it a safe and nutritious option for those with celiac disease or those following a plant-based lifestyle.
Shelled edamame is typically boiled or steamed for 3-5 minutes until tender. You can also sauté it with garlic and soy sauce or add it directly to soups, salads, and stir-fries for added texture and nutrition.
It is not recommended to eat raw edamame as it contains enzymes that can interfere with digestion. Most 'raw' edamame found in the refrigerated section is actually pre-blanched or steamed and is safe to eat immediately.
Shelled edamame has a mild, slightly nutty flavor with a firm yet buttery texture. It is less 'beany' than other legumes and has a subtle sweetness that pairs well with salt, citrus, and savory seasonings.
Shelled Edamame is a versatile ingredient found in cuisines around the world. With 122 calories per 100g and 11.9 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the legume category with complete nutrition information.
View all legume →Discover 2 recipes featuring shelled edamame with step-by-step instructions.
Browse recipes →Yes, edamame is one of the few plant-based foods that is a complete protein. It contains all nine essential amino acids that the body cannot produce on its own, making it comparable in protein quality to animal sources.
Fresh shelled edamame lasts about 2-3 days in the refrigerator. Frozen shelled edamame is much more common and can maintain its quality for up to 12 months when kept in an airtight container in the freezer.
Yes, edamame is beneficial for weight management because it is high in protein and fiber. These nutrients help increase satiety and keep you feeling full for longer, which can help reduce overall calorie intake throughout the day.