Edamame: USDA Nutrition per Cup, Protein, Calories and Benefits

Edamame are young soybeans picked while still green, usually sold frozen in or out of the pod. In USDA data, one cup of shelled, cooked edamame has about 188 calories, 18 grams of complete plant protein and 8 grams of fiber, plus more than a full day’s Daily Value of folate. That nutrient package is the honest case for edamame. Below you will find the USDA numbers, how edamame compares with other beans, what soy isoflavones are, where the FDA soy heart claim stands, and who should be careful.

Peptide Labs does not sell edamame or soy products. This article is general nutrition information, not medical advice.

Edamame nutrition per cup

The table uses the USDA FoodData Central SR Legacy entry for frozen edamame, prepared (FDC 168411), converted to the USDA portion of one cup, 155 grams of shelled beans. The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.

A few points stand out. Edamame calories are moderate for the protein you get, and most of the fat is unsaturated, with about a gram of saturated fat per cup and no cholesterol. Plain frozen edamame is naturally very low in sodium (about 9 milligrams per cup in the USDA entry), but salted pods and seasoned snack packs can add a lot, so check the Nutrition Facts label. The folate figure is unusually high for a single food; our methylfolate guide explains how food folate differs from the forms used in supplements.

Edamame protein: how it compares with other beans

Edamame protein is the main reason it shows up on lists of plant protein foods. Harvard’s Nutrition Source notes that soy protein is a complete protein, containing all nine essential amino acids. Most other beans are lower in one of them, which is why plant-based eaters are usually told to mix protein sources. The comparison below uses USDA values per 100 grams so foods of different densities line up fairly.

Gram for gram, edamame has more protein than lentils or chickpeas and less than mature soybeans or tempeh, which lose water during processing. Unlike meat, it brings fiber with it. For a wider view of protein sources, see our guide to protein-rich foods, our article on lentils, and our sibling guide to tempeh, a fermented soybean food with a firmer texture.

Edamame benefits: what the evidence supports

Most edamame benefits come straight from the nutrition label: plant protein, fiber, folate and minerals in a food that is easy to add to salads, bowls and stir-fries. Our fiber-rich foods guide and magnesium foods guide put those numbers in context. Research on soy goes further, but it is worth being precise about what it tested.

• Most soy studies are not edamame studies. Trials usually test soy protein powders, soy milk or isoflavone extracts, so results do not transfer neatly to a bowl of edamame.
• Isoflavones are plant compounds, not hormones. NCCIH describes them as compounds similar in structure to estrogen; Harvard names genistein and daidzein as the two main ones. Effects in the body are weaker and more complex than those of estrogen, and research results are mixed.
• Supplements and foods differ. NCCIH says soy products in supplement form have not been shown to reduce breast cancer risk. That statement is about supplements, not about eating soy foods.
• Thyroid questions. Harvard summarizes that soy supplements raised thyroid stimulating hormone slightly in studies but did not change thyroid hormone production.

Put plainly, edamame is a nutritious whole food. It is not a remedy for any condition, and claims that it balances hormones or melts weight go beyond the evidence.

The FDA soy protein health claim

In 1999 FDA authorized a health claim, found in its regulations at 21 CFR 101.82, that lets qualifying foods link soy protein with a lower risk of coronary heart disease. In 2017 FDA proposed revoking it, saying later studies were inconsistent, and said it would consider allowing a weaker qualified health claim instead. It was the first time FDA had proposed revoking an authorized health claim. As of this review we found no final rule, and the regulation still appears in the Code of Federal Regulations. When you see a heart claim on a soy food package, it reflects that regulatory history rather than proof that a particular product protects your heart.

Is edamame healthy for everyone?

For most people, yes, as part of a varied diet. A few groups need more care:

• Soy allergy. FDA lists soybeans among the nine major food allergens, so packaged foods must declare soy. Anyone with a soy allergy should avoid edamame.
• Levothyroxine. MedlinePlus notes that foods containing soybeans, walnuts and dietary fiber may affect how levothyroxine works. If you take it, ask your clinician or pharmacist how to time meals.
• Digestive comfort. NCCIH lists bloating, constipation, diarrhea and nausea as possible soy side effects. Beans are also high in fermentable carbohydrates for some people with a sensitive gut.
• Salt. Restaurant edamame is often heavily salted. Plain frozen beans let you control it.

If you have a thyroid condition, a hormone-sensitive condition or a history of food allergy and are unsure about soy, talk to your clinician or a registered dietitian rather than cutting foods on your own.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Tempeh: What It Is, USDA Nutrition, Protein and Tempeh vs Tofu, High Protein Foods: USDA Values for Meat, Dairy and Plant Sources, High Fiber Foods: USDA List of Fruits, Vegetables, Beans and Grains, Tofu: USDA Nutrition, Protein, Calories and Types of Tofu.