Calories in Edamame: Nutritional facts for Edamame Types

A 100g serving of raw shelled edamame contains 109 calories, while a 100g serving of boiled shelled edamame contains 121 calories.

One kilogram (1000g) of raw shelled edamame contains 1,090 calories, while one kilogram (1000g) of boiled shelled edamame contains 1,210 calories.

One single edamame pod (2.5g edible portion) contains 3 calories. One cup of shelled edamame (155g) contains 188 calories. Commercial varieties vary slightly, as a serving of Seapoint Farms Edamame (85g) provides 100 calories, while a serving of Bird's Eye Steamfresh Edamame (85g) contains 100 calories.

The nutritional value of edamame is defined by the high concentration of soy protein, isoflavones, and dietary fiber found in the beans. A description of the benefits is listed below.

• Supports Cardiovascular Health: The beans serve as a rich source of plant protein and soluble fiber, which help lower LDL cholesterol levels. A meta-analysis by Anderson, J. W., et al. (1995), "Meta-analysis of the effects of soy protein intake on serum lipids," established that the consumption of soy protein significantly reduced serum concentrations of total cholesterol, LDL cholesterol, and triglycerides.
• Promotes Bone Density: The vegetable contains isoflavones, specifically genistein and daidzein, which mimic estrogen and support bone mineralization. A study by Ma, D. F., et al. (2008), "Soy isoflavone intake increases bone mineral density in the spine of menopausal women: Meta-analysis of randomized controlled trials," found that soy isoflavone supplementation significantly increased bone mineral density in the lumbar spine of menopausal women.
• Aids in Blood Sugar Regulation: The legume provides a low glycemic index carbohydrate source combined with high protein, which prevents insulin spikes. A study by Villegas, R., et al. (2008), "Legume and soy food intake and the incidence of type 2 diabetes in the Shanghai Women's Health Study," demonstrated an inverse association between the consumption of soy foods and the risk of developing type 2 diabetes.

The vegetable's chemical composition presents specific health risks for individuals with soy allergies or thyroid concerns. The table below shows the potential health risks associated with edamame consumption.

• Thyroid Function Interference: The beans contain goitrogens, substances that can interfere with iodine uptake in the thyroid gland. A review by Messina, M., & Redmond, G. (2006), "Effects of soy protein and soybean isoflavones on thyroid function in healthy adults and hypothyroid patients," noted that while soy foods do not affect thyroid function in healthy adults with adequate iodine intake, individuals with compromised thyroid function should monitor consumption. A safer alternative for those with sensitivity is green peas or lima beans. A suggested daily amount is to limit consumption to one cup (155g) to avoid potential hormonal disruptions.

Yes, edamame is good for health because the vegetable offers a complete protein profile, high fiber content, and essential micronutrients that support multiple physiological systems. The high potassium and magnesium content supports heart health by helping to regulate blood pressure and muscle function, as noted in the research by Weaver, C. M. (2013), "Potassium and health." The presence of isoflavones supports bone health by mitigating bone loss associated with aging, a benefit highlighted by Ma, D. F., et al. (2008), "Soy isoflavone intake increases bone mineral density in the spine of menopausal women." The vegetable also aids in metabolic health due to the low glycemic impact and high fiber density. A study by Anderson, J. W., et al. (1995), "Meta-analysis of the effects of soy protein intake on serum lipids," confirmed that substituting soy protein for animal protein lowers blood lipid levels.

Yes, edamame is healthy because the legume provides a complete source of plant-based protein containing all nine essential amino acids, along with vital vitamins and minerals. A review by Michelfelder, A. J. (2009), "Soy: A Complete Source of Protein," confirms that soy protein quality is equivalent to animal protein, making the food valuable for vegetarians and vegans. The antioxidant profile further contributes to cellular health. A study by Pratt, D., et al. (2006), " Source of antioxidants of soybeans and soy products," indicates that the bioactive compounds in soy can reduce oxidative stress. Concerns regarding hormonal effects are often overstated for moderate consumers. A meta-analysis by Hooper, L., et al. (2009), "Effects of soy protein and isoflavones on circulating hormone concentrations in pre- and post-menopausal women," found no significant effects on circulating reproductive hormones. A suggested consumption rate is to enjoy two to three servings per week as part of a balanced diet.

Yes, edamame is good for weight loss because the high protein and fiber content promotes satiety and reduces overall calorie intake. A study by Leidy, H. J., et al. (2015), "The role of protein in weight loss and maintenance," demonstrates that higher protein diets improve appetite control and cardiometabolic risk factors. The dietary fiber contributes to a feeling of fullness. A review by Anderson, J. W., et al. (2009), "Health benefits of dietary fiber," links high fiber intake to lower body weight and reduced risk of obesity. Furthermore, soy-specific compounds may aid in metabolism. A study by Allison, D. B., et al. (2003), "A novel soy-based meal replacement formula for weight loss among obese individuals," found that soy-based diets were effective in promoting weight loss and reducing fat mass. A suggested consumption rate is to use a half-cup portion as a filling afternoon snack.

The calorie count remains relatively consistent across the fresh and frozen forms of edamame. A serving of Fresh Edamame contains 109 calories per 100 grams, representing the baseline for the raw bean. Frozen Edamame contains a nearly identical value at 110 calories per 100 grams, as the blanching process prior to freezing retains the macronutrient profile. Shelled Edamame, or Mukimame, presents a slightly higher density at 121 calories per 100 grams, a consequence of the removal of the pod and the concentration of the bean mass.

The history of edamame traces back to China, where the soybean was first domesticated over 7,000 years ago. The first recorded reference to the term "maodou" (hairy bean) dates to 1275 in Japan, where the monk Nichiren wrote a note thanking a parishioner for the gift of edamame. The vegetable remained a local seasonal delicacy in East Asia for centuries, typically consumed as a snack with beer. The global spread occurred in the late 20th century with the sushi boom in the United States, leading to the classification of the bean as a mainstream health food.