Per portion: 188 kcal
Protein: 18.46 g
Carbs: 13.81 g
Fat: 8.06 g
Fibre: 8.06 g

Your portion

188kcal · 786 kJ

Protein: 18.46 g
Carbs: 13.81 g
Fat: 8.06 g

A cup of these green soybeans gives you about 188 calories, with a macro split that is genuinely unusual for a vegetable: 18 grams of protein makes up roughly 39% of the energy, while fat and carbs each contribute about 8 and 14 grams respectively. The fibre is also substantial at 8 grams. Nutritionally, it stands out for its folate, providing 311 micrograms, which is over one and a half times the daily reference, plus a solid dose of manganese at over half the daily reference.

A normal portion is a full cup, which works well as a filling snack or a light meal addition on its own. It fits nicely before a workout because the protein and carbs give steady energy without heaviness. To round it out, pair it with a grain like rice or a starchy vegetable to balance the meal. There is no real caveat here; it is not calorie-dense, sugar is low, and the protein is high, making it an easy choice for vegetarians or anyone watching their intake.

Nutrition claims, per 100 g:

High protein High Folate (B9) · 156% High Manganese · 51% High Vitamin K · 36% High Copper · 34% Source Phosphorus · 24% Source Potassium · 22% Source Thiamin (B1) · 18%

Full nutrition

Nutrition

per 1 cup (155 g)

Energy	188 kcal	9.4%
Energy	786 kJ	9.4%
Protein	18.46 g	36.9%
Carbohydrates	13.81 g	5.3%
of which sugars	3.38 g	3.8%
Starch	2.34 g
Fibre	8.06 g	32.2%
Fat	8.06 g	11.5%
of which saturates	0.96 g	4.8%
Monounsaturated	1.99 g
Polyunsaturated	3.34 g
Trans fat	0.01 g
Cholesterol	0.0 mg
Water	112.79 g
Ash	1.88 g

Sugar breakdown

Sucrose 1.74 g

Glucose 0.0 g

Fructose 0.19 g

Lactose 0.0 g

Maltose 1.47 g

Galactose 0.0 g

Minerals

Potassium 675.8 mg 33.8%

Calcium 97.65 mg 12.2%

Magnesium 99.2 mg 26.5%

Phosphorus 261.95 mg 37.4%

Sodium 9.3 mg

Iron 3.52 mg 25.1%

Zinc 2.12 mg 21.2%

Copper 0.53 mg 53.0%

Manganese 1.59 mg 79.5%

Selenium 1.24 µg 2.3%

Vitamins

Vitamin A (RAE) 23.25 µg 2.9%

Vitamin C 9.46 mg 11.8%

Vitamin D 0.0 µg

Vitamin E 1.05 mg 8.8%

Vitamin K 41.38 µg 55.2%

Thiamin (B1) 0.31 mg 28.2%

Riboflavin (B2) 0.24 mg 17.1%

Niacin (B3) 1.42 mg 8.9%

Pantothenic acid (B5) 0.61 mg 10.2%

Vitamin B6 0.15 mg 10.7%

Folate (B9) 482.05 µg 241.0%

Vitamin B12 0.0 µg

Choline 87.27 mg

Beta-carotene 271.25 µg

Fatty acids

Omega-3 (ALA) 0.55 g

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Omega-6 (linoleic) 2.77 g

Amino acids

Tryptophan 0.2 g

Leucine 1.15 g

Isoleucine 0.47 g

Valine 0.5 g

Lysine 0.22 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 832 other foods in “Vegetables and Vegetable Products”, per 100 g. The mark is this food; the faint line is the category median.

Energy 121.0 · higher than 87%

Protein 11.91 · higher than 98%

Fibre 5.2 · higher than 93%

Common portions

cup — 155 g (188 kcal)

Sources

USDA FoodData Central — Edamame, frozen, prepared — Nutrition values for Edamame, frozen, prepared.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Edamame