Edamame Nutrition Facts
A 100 g serving of edamame contains 121 kcal, 12g protein (lime), 5.2g fat (pink) and 9g carbohydrate (blue). It's a good source of fiber and low in sugar. Its standout micronutrients are magnesium (64 mg), iron (2.3 mg), zinc (1.4 mg).
Core Nutrients per 100 g
PER 100 G SERVINGThe six values MacroDrop shows on every meal card: energy, the three macros, fiber and sugars.
Extended Nutrients
PER 100 G SERVINGGrouped as in the app: lipids, minerals, vitamins and other compounds sit one level below the core six. Daily values follow the FDA 2,000 kcal reference.
Understanding Edamame Nutrition
Edamame is a staple that provides complex carbohydrates, fiber and plant protein. At 121 kcal per 100 g serving, it provides 12g of protein, 9g of carbohydrate and 5.2g of fat. Edamame is particularly rich in magnesium, delivering 64mg — 15% of the daily value — in a single serving. It's a good source of fiber and low in sugar.
For athletes and anyone tracking macros, edamame is an efficient source of protein, delivering 9.8g of protein per 100 kcal. Its fiber and micronutrient content makes it a useful addition to a balanced macro split without pulling calories too high.
Frequently Asked Questions
How many calories are in a 100 g serving of edamame?
A 100 g serving of edamame has 121 kcal, 12g protein, 5.2g fat and 9g carbohydrate.
How much protein is in edamame?
12g per 100 g serving.
Is edamame high in carbs?
Edamame has 9g of carbohydrate per 100 g serving, about 3% of a 275g daily carb reference.
Which nutrients is edamame richest in?
Edamame is richest in magnesium (64 mg), iron (2.3 mg), zinc (1.4 mg).
Is edamame good for tracking macros?
For athletes and anyone tracking macros, edamame is an efficient source of protein, delivering 9.8g of protein per 100 kcal.
Log the edamame in two seconds
MacroDrop tracks all of these nutrients — core and extended — from a photo, your voice or a barcode. Offline USDA database, 7,800 foods.
Values come from the USDA FoodData Central entry Edamame, frozen, prepared (FDC ID 168411), per 100 g. Daily values follow the FDA 2,000 kcal reference. Last reviewed August 2026.