Edamame Protein: Per Cup, Per 100g and vs Other Beans

Edamame protein is about 11 to 12 g per 100 g cooked, or roughly 17 to 18 g per shelled cup, based on USDA FoodData Central. Edamame are young, green soybeans, harvested before they harden, and they're one of the few plant foods that provide a complete protein. They're also high in fibre and lower in carbohydrate than most other beans, which gives them a strong protein-per-calorie ratio for a legume. Here's how edamame compares with other foods, how much you get from different servings, and easy ways to use it.

Edamame protein at a glance

Values rounded from USDA data for frozen, prepared edamame and typical dry-roasted product labels. Dry-roasted edamame has lost its water, so protein per gram roughly triples.

Full nutrition per 100 g (cooked, shelled)

Edamame is especially rich in folate, and its fat is mainly unsaturated, including some omega-3 alpha-linolenic acid.

Protein per calorie compared with other plant foods

Edamame sits between tofu and other legumes, which makes sense: tofu is made from mature soybeans, and edamame are whole immature ones. See tofu protein and lentils protein, or compare foods with the protein density calculator.

Edamame vs animal proteins

Edamame doesn't match chicken, fish or egg whites on protein per calorie, but it does bring fibre, folate and plant compounds those foods lack.

Gram for gram, edamame and whole eggs are close on protein per calorie. See chicken breast protein and how much protein in an egg.

Is edamame a complete protein?

Yes. Soybeans are one of the few plant foods that contain all nine essential amino acids in good proportions, with protein quality scores close to many animal proteins. That makes edamame a useful protein for vegetarians and vegans, especially when combined with grains during the day.

Shelled vs in the pod

When you buy edamame in pods, about half the weight is the inedible pod. A cup of pods gives roughly half a cup of beans. If you're tracking protein, weigh shelled beans or check whether the label refers to pods or beans. Shelled frozen edamame (sometimes called mukimame) is easier for meals; pods are great as a snack because they slow you down.

How to cook edamame

1. Boil: drop frozen edamame into salted boiling water for 3 to 5 minutes. Drain.
2. Steam: steam for 5 to 6 minutes.
3. Microwave: add a splash of water, cover and microwave for 2 to 4 minutes.
4. Roast: toss thawed, shelled edamame with oil and salt and roast at 200 °C for 20 to 30 minutes until crunchy.
5. Season: flaky salt, chilli flakes, garlic, sesame oil, lime or soy sauce.

Eat edamame pods by squeezing the beans out with your teeth; don't eat the pod.

High-protein edamame ideas

More ideas are in high protein vegetarian meals and high protein lunch ideas for work.

Edamame pasta

Edamame or soybean pasta is made mostly from soybean flour and often contains 20 to 25 g of protein per 56 g dry serving, which is far more than wheat pasta (around 7 g). It has a firmer, slightly beany texture. Check labels, because blends with wheat or rice have less protein.

Edamame for weight loss and fullness

Protein and fibre both help people feel full. A cup of shelled edamame provides about 18 g of protein and 8 g of fibre for under 200 kcal, which is why it's a common snack in high-protein, calorie-controlled diets. Swapping a bag of crisps for a bowl of edamame saves calories and adds nutrients.

Edamame for hikers

Fresh or frozen edamame doesn't travel well on multi-day trips, but dry-roasted edamame is excellent trail food. It's light, crunchy, shelf-stable and has about 11 to 13 g of protein per 30 g. Add it to trail mix with the trail mix builder, or see high protein hiking snacks.

Health notes

• Allergy: soy is a common allergen. People with soy allergy should avoid edamame.
• Thyroid medication: soy may affect absorption of thyroid medication; taking medication at a different time from soy meals is often advised. Ask your doctor.
• Isoflavones: research reviews have found moderate soy intake to be safe for most people, including those with a history of breast cancer, according to organisations such as the American Institute for Cancer Research.
• Digestive comfort: like other beans, edamame can cause gas in some people; start with smaller portions.

How much edamame can you eat?

There's no official upper limit for edamame. Studies on soy and health often look at one to three servings of soy foods a day, where a serving is about half a cup of edamame, 100 g of tofu or 250 ml of soy milk. Eating a cup of edamame most days fits within that pattern for most people. As with any high-fibre food, sudden large portions can cause bloating, so build up over a week or two if you're not used to beans. Spread through the day, edamame can provide 15 to 25 g of protein toward a daily target, which you can estimate with the protein intake calculator.

Buying and storage

• Frozen edamame is widely available, cheap and keeps for months. It's usually blanched already.
• Fresh edamame pods appear in some markets in summer; cook within a couple of days.
• Cooked edamame keeps three to four days in the fridge.
• Dry-roasted edamame keeps for months in a sealed bag.

Quick reference

• Cooked, shelled: about 12 g protein per 100 g, 18 g per cup.
• Dry-roasted: about 11–13 g per 30 g.
• Complete protein: yes.
• Fibre: about 5 g per 100 g.

Edamame vs green peas

Peas and edamame look similar in a freezer aisle, but edamame has more than twice the protein per 100 g (about 12 g versus 5 g) and less sugar. Peas are sweeter and cheaper, and work well alongside edamame in fried rice or salads. If protein is the goal, edamame is the better choice.

Sources: nutrient values from USDA FoodData Central (edamame, frozen, prepared; legumes cooked, boiled); soy safety from the American Institute for Cancer Research. General information, not personalised dietary advice.