Edamame - calories, carbs, nutrition

Edamame Nutritional Facts

Serving Size: 2 c. unshelled (.5 c. shelled)

• Carbs - 7 g
• Dietary Fiber - 4 g
• Sugars - 2 g
• Fat - 4 g
• Saturated - 0 g
• Polyunsaturated - 0 g
• Monounsaturated - 0 g
• Trans - 0 g
• Protein - 9 g
• Sodium - 5 mg
• Potassium - 0 mg
• Cholesterol - 0 mg
• Vitamin A - 0 %
• Vitamin C - 15 %
• Calcium - 6 %
• Iron - 10 %

Percentages are based on a diet of 2000 calories a day.

How many calories are in edamame?

Edamame contain around 90 calories, but this can vary by the serving size and how you consume it. Below are the calorie contents of different serving sizes of edamame:

• 2 c. unshelled (.5 c. shelled): 90 grams
• 1 c. unshelled (.5 c. shelled): 45 grams
• 1 container (8 c. unshelled (.5 c. shelled) ea.): 360 grams

If you are unsure about the size of your edamame, you can estimate that an average edamame contains about 90 calories. About 28% of edamame calories come from carbs, 36% from protein, and 36% from fat.

How many carbs are in edamame?

Here is the carb content of standard serving sizes edamame:

• 2 c. unshelled (.5 c. shelled): 7 grams
• 1 c. unshelled (.5 c. shelled): 3.5 grams
• 1 container (8 c. unshelled (.5 c. shelled) ea.): 28 grams

Edamame also contains 4 grams of fiber, depending on its size. You can subtract 4 grams if you are looking for the net carb content 3 (net carbs = total carbs - fiber).

How does Edamame fit into your Daily Goals?

This table contains Fitness Goals for Heart Healthy:

This table contains Fitness Goals for Low Carb:

This table contais Fitness Goals for Macronutrients Focused:

How long would it take to burn off 90 calories?

Values estimated based on person weighing 140 lbs.

• Cycling - 13 minutes
• Running - 9 minutes
• Cleaning - 33 minutes
• Swimming - 33 minutes
• Pilates - 31 minutes
• Burpee - 48 minutes
• Bowling - 65 minutes
• Curling - 21 minutes
• Badminton - 93 minutes
• Snowboarding - 62 minutes
• Lawn Mowing - 48 minutes
• Baby Sitting - 63 minutes

How many protein are in edamame?

Edamame is a good source of quality protein, with just 2 c. unshelled (.5 c. shelled) containing 9 grams.

Look at the list of protein content in different servings of edamame:

• 2 c. unshelled (.5 c. shelled): 9 grams
• 1 c. unshelled (.5 c. shelled): 4.5 grams
• 1 container (8 c. unshelled (.5 c. shelled) ea.): 36 grams

Protein is necessary for many vital functions in your body, including growth and development, cellular repair and immune system regulation.

How many sugar are in edamame?

However, despite having all the nutritious qualities of edamame, 2 c. unshelled (.5 c. shelled) of edamame comes with almost 2 extra grams of added sugar.

Compare the sugar content of different servings of edamame:

• 2 c. unshelled (.5 c. shelled): 2 grams
• 1 c. unshelled (.5 c. shelled): 1 grams
• 1 container (8 c. unshelled (.5 c. shelled) ea.): 8 grams

If you are liberal with your servings, this makes it easy to consume a lot of sugar without meaning to. To make sure you are not getting too much, check the labels and choose serving with the least amount of added sugar. Also, remember to watch your portion size.

How much fat is in edamame?

Edamame contain on average 4 grams of total fat per serve (2 c. unshelled (.5 c. shelled)) – the majority - 4 grams - of that fat is also classified as unsaturated, with only 0 grams being saturated fat.

Here is an example of the fat content in popular servings of edamame:

• 2 c. unshelled (.5 c. shelled): 4 grams
• 1 c. unshelled (.5 c. shelled): 2 grams
• 1 container (8 c. unshelled (.5 c. shelled) ea.): 16 grams