Plant-Based Proteins
Protein in Edamame: Protein, Calories, and Meal Ideas
Shelled edamame is a complete soy protein with fiber-rich carbohydrates, making it useful as a side, snack, or bowl topping.
Protein per serving
18g
155 g cooked shelled edamame / about 1 cup
Calories per serving
188
155 g serving
Protein per 100g
11g
121 calories per 100 g
Protein density
9.1g
protein per 100 calories
Edamame Nutrition Snapshot
| Measure | Amount | Protein | Calories |
|---|---|---|---|
| Typical serving | 155 g cooked shelled edamame / about 1 cup | 18g | 188 |
| Per 100 g | 100 g | 11g | 121 |
| Protein density | 100 calories | 9.1g | 100 |
Representative source entry: Soybeans, green, cooked, boiled, drained, without salt. Use shelled cooked edamame values when eating the beans only. Pods are not included in the edible weight.
Good for weight loss? Good
Edamame is filling because it combines protein and fiber, though it is not as protein-dense as tofu, seitan, or lean meat.
Good for muscle gain? Good
Edamame helps muscle-gain meals by adding complete plant protein, carbs, and calories alongside a main protein source.
Meal Ideas with Edamame
Edamame rice bowl with tofu
Edamame added to tuna or salmon bowls
Edamame snack with sea salt
Edamame salad with quinoa
Tracking Tips
- Track shelled cooked weight, not pod weight.
- Use frozen package labels when available.
- Track sauces or oils separately.
Compare Similar Protein Foods
Common Questions
How much protein is in edamame?
Edamame has about 11 g of protein per 100 g. A typical 155 g cooked shelled edamame / about 1 cup serving has about 18 g of protein.
Is edamame good for weight loss?
Edamame is filling because it combines protein and fiber, though it is not as protein-dense as tofu, seitan, or lean meat.
Is edamame good for muscle gain?
Edamame helps muscle-gain meals by adding complete plant protein, carbs, and calories alongside a main protein source.
Sources reviewed
- USDA FoodData Central: Soybeans, green, cooked, boiled, drained, without salt - U.S. Department of Agriculture
- International Society of Sports Nutrition Position Stand: protein and exercise - Journal of the International Society of Sports Nutrition