Edamame calories and protein
A cup of prepared edamame (155 g) has 188 calories, with 18.5 g of protein, 8.1 g of fat, and 13.8 g of carbs.
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Prepared edamame, measured as edible beans
This is frozen edamame after preparation. The cup contains edible beans, without pods. Weigh only the beans you eat.
Use this entry for prepared beans. Check the label for a packaged snack, and count added oil or sauce separately.
Edamame or tofu?
Prepared edamame has 11.9 g of protein and 121 calories per 100 g. The firm-tofu reference has 9 g of protein and 78 calories at the same edible weight. A cup of beans and half a cup of tofu are different portions.
Common questions
Do I include the pods in the weight?
No. Use the edible beans for this reference. Pods left on the plate are not part of the portion you ate.
To see how this fits your day, work out your daily protein with the protein calculator, or your protein, carbs and fat with the macro calculator. Compare it with other foods in the high-protein foods ranking.
Prepared edamame compared with other plant protein foods
Of these five foods, protein per 100 calories is highest in firm tofu (11.6 g) and lowest in cooked chickpeas (5.4 g).
| Item | CaloriesCal | Protein | Fat | Carbs | Net carbs | Protein per 100 calPer 100 cal |
|---|---|---|---|---|---|---|
| Firm tofu1/2 cup (126 g) | 98 | 11.4 g | 5.3 g | 3.6 g | 2.5 g | 11.6 g |
| Prepared edamameThis page1 cup (155 g) | 188 | 18.5 g | 8.1 g | 13.8 g | 5.8 g | 9.8 g |
| Cooked lentils1 cup (198 g) | 230 | 17.9 g | 0.8 g | 39.9 g | 24.2 g | 7.8 g |
| Cooked black beans1 cup (172 g) | 227 | 15.2 g | 0.9 g | 40.8 g | 25.8 g | 6.7 g |
| Cooked chickpeas1 cup (164 g) | 269 | 14.5 g | 4.2 g | 45 g | 32.5 g | 5.4 g |
Most protein per 100 calories first. The mark on each bar is 5 g. Numbers are for one serving, the size the card opens on.
Sources
2 sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Prepared edamame, nutrition information. fdc.nal.usda.gov/food-details/168411/nutrients. Checked November 2026.
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Firm tofu, nutrition information. fdc.nal.usda.gov/food-details/172448/nutrients. Checked November 2026.
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