How much protein is in shelled edamame?
One cup of shelled edamame (118 g) has 13 g of protein (129 kcal); 100 g has 11.2 g.
10.3 g protein per 100 kcal · USDA FoodData Central
10.3 g of protein per 100 kcal (41% of its calories): 10 g or more is lean on our scale.
25 g of protein from shelled edamame alone takes 223 g (about 1.9 cups) and 243 kcal.
#1 of 8 in Frozen for protein per 100 g, #2 for protein per calorie.
Protein per portion
| Portion | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 11.2 g | 109 | 7.6 g | 4.7 g |
| 1 oz (28 g) | 3.2 g | 31 | 2.2 g | 1.3 g |
| 1 cup (118 g) | 13 g | 129 | 9 g | 5.5 g |
One cup of shelled edamame (118 g) is 11% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.
One cup of shelled edamame (118 g) also has 5.7 g of fiber.
How it compares
The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than all 4.
| Food | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Shelled edamame | 11.2 g | 109 | 10.3 g |
| Frozen peas | 5.2 g | 77 | 6.8 g |
| Frozen peas & carrots | 3.4 g | 53 | 6.4 g |
| Corn | 3 g | 88 | 3.4 g |
| Frozen hash browns | 2.1 g | 82 | 2.6 g |
Recipes with shelled edamame
5 recipes in the Feast Mode library use shelled edamame, macros computed the same way.
Across the 5 library recipes that use it, a serving has 44 g of shelled edamame on average, which brings 5 g of protein: 11% of the dish’s protein. It carries the most in Crispy Tofu Peanut Bowls, at 16% of the protein.
Questions
How much protein is in a cup of shelled edamame?
One cup of shelled edamame (118 g) has 13 g of protein and 129 kcal, with 9 g of carbohydrate and 5.5 g of fat.
How much protein is in 100 g of shelled edamame?
100 g of shelled edamame has 11.2 g of protein, 109 kcal, 7.6 g of carbohydrate and 4.7 g of fat (USDA FoodData Central 168410).
Is shelled edamame a good source of protein?
Lean protein source: 10.3 g of protein per 100 kcal (41% of its calories): 10 g or more is lean on our scale. Getting 25 g of protein from shelled edamame alone takes 223 g (about 1.9 cups) and 243 kcal.
Which has more protein, shelled edamame or corn?
Shelled edamame, with 11.2 g of protein per 100 g against 3 g for corn. Per 100 kcal: shelled edamame 10.3 g, corn 3.4 g.
Source: USDA FoodData Central, SR Legacy 168410: “Edamame, frozen, unprepared”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate
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