How Much Protein in Edamame? Per Cup, Frozen and 100 g
Per 100 g, prepared edamame has 11.9 g of protein and frozen unprepared edamame has 11.2 g. A cup of prepared edamame (155 g) has 18.5 g of protein. A cup of raw green soybeans (256 g) has 33.2 g of protein and a cup of boiled green soybeans (180 g) has 22.2 g. Per 100 g, prepared edamame also provides 121 kcal, 5.2 g of fat and 8.9 g of carbohydrate.
Ranked #33 of 46 high protein foods by protein per 100 g.
Protein per 100 g and per serving
| Food | State | Per 100 g | Per 100 g | Per serving | Per serving | ||||
|---|---|---|---|---|---|---|---|---|---|
| Protein | kcal | Fat | Carbs | Serving | Protein | kcal | |||
| Edamame, prepared FDC 168411 | Cooked | 11.9 g | 121 | 5.2 g | 8.9 g | 1 cup (155 g) | 18.5 g 1 cup (155 g) | 188 | |
| Edamame, frozen, unprepared FDC 168410 | Raw | 11.2 g | 109 | 4.7 g | 7.6 g | 1 cup (118 g) | 13.2 g 1 cup (118 g) | 129 | |
| Green soybeans, raw FDC 169282 | Raw | 13.0 g | 147 | 6.8 g | 11.1 g | 1 cup (256 g) | 33.2 g 1 cup (256 g) | 376 | |
| Green soybeans, boiled FDC 169283 | Cooked | 12.4 g | 141 | 6.4 g | 11.1 g | 1 cup (180 g) | 22.2 g 1 cup (180 g) | 254 | |
Protein by amount: prepared edamame
| Cups | Weight | Protein | kcal | Fat | Carbs |
|---|---|---|---|---|---|
| 1155 g | 155 g | 18.5 g | 188 | 8.1 g | 13.8 g |
| 2310 g | 310 g | 36.9 g | 375 | 16.1 g | 27.6 g |
| 3465 g | 465 g | 55.4 g | 563 | 24.2 g | 41.4 g |
| 4620 g | 620 g | 73.8 g | 750 | 32.2 g | 55.2 g |
Raw vs cooked
Protein per 100 g differs between the raw and cooked weight of the same food, so use the row that matches how you weigh it.
USDA lists 11.9 g of protein per 100 g for prepared frozen edamame and 11.2 g for frozen edamame before preparing, and a cup weighs 155 g prepared but 118 g unprepared; the USDA edamame entries do not say whether the weight is shelled or in the pod.
How it compares
Similar foods sorted by protein per 100 kcal (main entry for each food).
| Food | Protein per 100 kcalProtein / 100 kcal | Protein (Per 100 g)Protein / 100 g | kcal (Per 100 g)kcal / 100 g |
|---|---|---|---|
| Tofu, firm (calcium sulfate and nigari) | 11.6 g | 9.0 g | 78 |
| Edamame, prepared | 9.8 g | 11.9 g | 121 |
| Lentils, boiled (without salt) | 7.8 g | 9.0 g | 116 |
| Chickpeas, boiled | 5.4 g | 8.9 g | 164 |
| Peanuts, dry-roasted | 4.1 g | 24.4 g | 587 |
| Almonds, raw | 3.7 g | 21.2 g | 579 |
To find your own daily protein target, use the Protein Intake Calculator.
For comparison, see the protein in tofu and lentils.
Frequently asked questions
How much protein is in a cup of edamame?
A cup of prepared edamame (155 g) has 18.5 g of protein and 188 kcal (FDC 168411). A cup of frozen unprepared edamame (118 g) has 13.2 g (FDC 168410).
How much protein is in 100 g of edamame?
Prepared edamame has 11.9 g of protein per 100 g (FDC 168411) and frozen unprepared edamame 11.2 g (FDC 168410).
How much protein is in edamame in the pod or shelled?
USDA's edamame entries (FDC 168411 and FDC 168410) do not say whether the weight is shelled or in the pod and give no per-pod weight, so no shelled-versus-pod comparison is available here. Pods are not eaten, so a weight that includes pods is not the same as a weight of beans.
How much protein is in frozen edamame?
Frozen edamame before preparing has 11.2 g of protein per 100 g (FDC 168410); USDA's package of 432 g has 48.5 g. Prepared frozen edamame has 11.9 g per 100 g (FDC 168411).
How much protein is in 2 or 3 cups of edamame?
Calculated from the USDA cup weight, 2 cups of prepared edamame (310 g) have 36.9 g of protein and 3 cups (465 g) have 55.4 g (FDC 168411).
How much protein is in green soybeans?
USDA also lists green soybeans, the bean sold as edamame, raw and boiled. A cup of raw green soybeans (256 g) has 33.2 g of protein (FDC 169282) and a cup boiled (180 g) has 22.2 g (FDC 169283); per 100 g that is 13 g raw and 12.4 g boiled.
How many calories are in a cup of edamame?
A cup of prepared edamame (155 g) has 188 kcal and 100 g has 121 kcal (FDC 168411). A cup of frozen unprepared edamame (118 g) has 129 kcal.
Edamame vs tofu: which has more protein per 100 g?
Prepared edamame has 11.9 g of protein per 100 g and 121 kcal (FDC 168411), against 9 g and 78 kcal for firm tofu made with calcium sulfate and nigari (FDC 172448).
Related foods
All values come from USDA FoodData Central, SR Legacy (April 2018), per 100 g. Per-serving and scaled values are calculated from them.
Source
- USDA FoodData Central, SR Legacy (April 2018). Edamame, frozen, prepared. FDC ID 168411. ↗
- USDA FoodData Central, SR Legacy (April 2018). Edamame, frozen, unprepared. FDC ID 168410. ↗
- USDA FoodData Central, SR Legacy (April 2018). Soybeans, green, raw. FDC ID 169282. ↗
- USDA FoodData Central, SR Legacy (April 2018). Soybeans, green, cooked, boiled, drained, without salt. FDC ID 169283. ↗