Foods/Vegetables/Edamame

Vegetables · meal

Edamame

1 serving · 100 g121 kcal

A vegetable that's a strong source of Folate (DFE) and Manganese.

Macros

Per serving

121 kcal

Energy

11.9g

Protein

8.9g

Carbs

5.2g

Fat

5.2g

Fiber

Protein 11.9 gCarbs 8.9 gFat 5.2 g

121 kcal / 100 g. This record’s serving is 100 g — both columns match.

What a serving covers

% of a day’s needs

Per 1 serving (100 g), as a share of a reference adult — male, 35, moderately active.

78%

45%

38%

28%

24%

22%

Good source of (≥ 20% RDA)

Folate (DFE)ManganeseCopperIronPhosphorusVitamin KOmega-3 ALA

Pairs well with

What fills edamame’s gaps?

Edamame is lighter on Vitamin D, Vitamin B12 — these round it out into a fuller glass.

a fuller
glass

2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Calcium Brazil nutsAdds Selenium & Magnesium+ Selenium+ Magnesium+ Zinc Sunflower seedsAdds Vitamin E (α-tocopherol) & Omega-6 Linoleic+ Vitamin E (α-tocopherol)+ Omega-6 Linoleic+ Vitamin B6

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 1 serving = 100 g

Generous to use, with room before it crowds out variety.

Common questions

Edamame, in brief

How many calories are in edamame?

1 serving (100 g) of edamame has about 121 calories.

What is edamame a good source of?

Edamame is a good source of Folate (DFE), Manganese, Copper, Iron, and 3 more nutrients.

Is edamame good in a smoothie?

S8D usually places edamame as a meal-role food alongside the smoothie.

Keep exploring

More vegetables

All foods →

Nutrient guides

Folate (DFE) Manganese Copper Iron Phosphorus Vitamin K

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