🫓 Edamame Protein Calculator
Calculate exact protein, calories & macros for any edamame serving size
| Serving | Weight (g) | Protein | Calories | Carbs | Fat |
|---|---|---|---|---|---|
| 1/4 cup shelled | 38g | 4.5g | 46 kcal | 3.4g | 2.0g |
| 1/2 cup shelled | 75g | 8.9g | 91 kcal | 6.7g | 3.9g |
| 1 cup shelled | 155g | 18.4g | 188 kcal | 13.8g | 8.1g |
| 1 cup in-pod | 100g | 9.0g | 94 kcal | 7.6g | 3.9g |
| 1 oz shelled | 28g | 3.3g | 34 kcal | 2.5g | 1.5g |
| 100g shelled | 100g | 11.9g | 121 kcal | 8.9g | 5.2g |
| 200g shelled | 200g | 23.8g | 242 kcal | 17.8g | 10.4g |
| Measurement | Shelled Weight | In-Pod Weight | Approx. Protein |
|---|---|---|---|
| 1 cup | 155g | 100g | 18.4g / 9.0g |
| 1 oz | 28g | 28g | 3.3g / 1.7g |
| 1 lb | 454g | 454g | 54.0g / 26.3g |
| 100g | 100g | 100g | 11.9g / 5.8g |
| Daily Protein Goal | Cups Shelled (1 cup = 18.4g) | Grams Needed | % of RDA (50g/day) |
|---|---|---|---|
| Light snack (1/2 cup) | 0.5 cups | 8.9g protein | 18% |
| Side dish (1 cup) | 1 cup | 18.4g protein | 37% |
| Post-workout (1.5 cups) | 1.5 cups | 27.6g protein | 55% |
| Meal portion (2 cups) | 2 cups | 36.8g protein | 74% |
Edamame beans are young beans. One uses the same beans to make tofu, soy sauce, tempeh and soy milk. The word “edamame” comes from the Japanese language and literally means “branch beans”, because one commonly sold them still bound to the stem.
Like many other beans beans grow in pods.
Edamame Beans: What They Are, How to Cook and Why They Are Healthy
Pods of edamame usually hold one to four beans each. They stay green and soft, so eating them is simple. Even so, one does not eat the pods.
To taste them, put the pod in your mouth and slip the beans from it with the teeth. Later, throw the empty pod away. In Japanese pubs, one serves them steamed and lightly salted with the pods, together with a second bowl for the empty pods.
The fun part is pressing the pod so that the beans burst in the mouth.
It is hard to find fresh edamame, but frozen versions work well. Even so, frozen edamame can lose part of their natural taste compared to fresh. To cook them, boil water, mix in salt and toss the cool beans directly in it without prior thaw.
Boil for four to five minutes, until the pods shine green but start to soften. Later, drain them and rinse with cool water to end the boiling. One should not eat raw beans, because they can cause stomach cramps.
An interesting detail is, that adding spice to the surface of the pod leaves the beans a bit undone in flavour. The spice stays on the part that no one really eats.
Edamame beans are rich in plant-based Protein. Dried edamame hold around 45 grams of Protein for 100 grams. Roasted edamame for food give about 13 to 15 grams of Protein each serving.
The quality of that Protein matches that of animal Protein, but without harmful packed fat. Edamame also have useful fiber, omega-3 fatty acids, antioxidants and vitamin K. A serving holds zero cholesterol.
Roasted Edamame beans form a wonderful crispy snack. They work for keto diets, are without gluten, without grains, kosher, vegan, low in sugar, rich in fiber, low in glycemic index and free of all allergens. One way is roasting edamame with olive oil and parmesan cheese for a tasty treat.
Edamame go well in salads, vegetable broths, stir-fried dishes with diced meat, rice bowls, noodles with peanut sauce, quinoa salads, hummus and bean soups. Soy sauce and sesame sauce create a good balanced meal when one combines them, because edamame have few calories. If one eats 25 grams of soy Protein daily as part of ahealthy eating plan, that can lower the risk of heart disease.
