Foods · Beans and legumes
Calories in soybeans (edamame)
Soybeans (edamame): about 121 calories per 100 g. A portion of 1 cup (155 g) has about 188 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 121 | 11.9 g | 8.9 g | 5.2 g |
| 1 cup | 155 g | 188 | 18.5 g | 13.8 g | 8.1 g |
Where the calories come from
- Protein 37%
- Carbs 27%
- Fat 36%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 121 kcal |
| Protein | 11.9 g |
| Carbohydrate | 8.9 g |
| of which sugars | 2.2 g |
| Fibre | 5.2 g |
| Fat | 5.2 g |
| of which saturated | 0.6 g |
| Cholesterol | 0 mg |
| Sodium | 6 mg |
| Potassium | 436 mg |
| Calcium | 63 mg |
| Iron | 2.3 mg |
| Vitamin C | 6.1 mg |
| Water | 72.8 g |
How it compares with other beans and legumes
Among the 9 beans and legumes listed on this site, soybeans (edamame) ranks number 2 from the lowest in calories per 100 g, and number 4 from the highest in protein per 100 g.
Fewer calories per 100 g
- Lentils (cooked) 116 cal
More calories per 100 g
- Kidney beans (cooked) 127 cal
- Black beans (cooked) 132 cal
- Tofu 144 cal
What 188 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of soybeans (edamame) (1 cup, 188 calories) equals about 42 minutes of walking or 20 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Edamame, frozen, prepared”. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in soybeans (edamame) (1 cup)?
About 188 calories (≈). That is 1 cup (155 g) of soybeans (edamame), using the USDA reference value of 121 calories per 100 g.
How many calories are in 100 grams of soybeans (edamame)?
About 121 calories (≈). One ounce (28 g) is about 34 calories.
How much protein is in soybeans (edamame)?
11.9 g per 100 g, and about 37% of its calories come from protein (≈). A portion of 1 cup has about 18.5 g.
Source
- USDA FoodData Central, SR Legacy: Edamame, frozen, prepared (FDC ID 168411)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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