Protein and Calorie Content of Edamame
A half cup (90g) serving of edamame contains 126 calories and 11 grams of protein, making it a nutrient-dense food with an excellent protein-to-calorie ratio. 1
Nutritional Profile of Edamame
Edamame, which are immature soybeans, provides a well-rounded nutritional profile:
- Calories: 126 kcal per 1/2 cup (90g) serving
- Protein: 11g per 1/2 cup serving
- Carbohydrates: 10g per 1/2 cup serving
- Fat: 5g per 1/2 cup serving
- Fiber: 4g per 1/2 cup serving
The macronutrient breakdown shows that edamame provides a good balance of nutrients, with protein accounting for approximately 35% of its total calories.
Protein Quality in Edamame
Edamame offers high-quality plant protein with several advantages:
- Contains all essential amino acids, though as a plant protein, some amino acids may be present in lower amounts compared to animal proteins 1
- Higher protein content than many other plant-based foods
- Provides complete protein when combined with complementary plant proteins (like grains) throughout the day 2
Unlike many other plant proteins that are considered incomplete (lacking in one or more essential amino acids), soy protein in edamame has a relatively balanced amino acid profile, making it one of the better plant-based protein sources.
Additional Nutritional Benefits
Beyond protein and calories, edamame offers:
- Healthy fats: 5g total fat with only 0.5g saturated fat per serving
- Polyunsaturated fats: 3g per serving, including omega-3 (0.5g) and omega-6 (2.5g) fatty acids
- Zero cholesterol
- Moderate sodium: 225mg per serving
- Good fiber source: 4g per serving
Comparison to Other Soy Products
Edamame has a different nutritional profile compared to mature soybeans and other soy products:
| Food Item | Calories (per serving) | Protein (g) | Fat (g) |
|---|---|---|---|
| Edamame (1/2 cup) | 126 | 11 | 5 |
| Tofu, firm (79g) | 70 | 7 | 3 |
| Soy milk (1 cup) | 100 | 7 | 4 |
| Soy burger (1 patty) | 60 | 13 | 0 |
Edamame contains more protein per calorie than many other soy products, making it an efficient source of plant-based protein 1.
Health Considerations
When incorporating edamame into your diet, consider:
- Edamame is a nutrient-dense food that can contribute to meeting daily protein needs (0.8g/kg body weight for healthy adults) 2
- The protein in edamame can help support muscle maintenance and growth
- The fiber content supports digestive health and may contribute to feelings of fullness
- Recent research suggests edamame consumption may help lower hepatic triglyceride and serum cholesterol levels 3
For those looking to increase protein intake, edamame provides a plant-based option that delivers substantial protein with relatively few calories compared to many animal-based protein sources.
AI: I've provided a concise answer about the protein and calorie content of edamame, focusing on the nutritional facts requested in the question. I've included the exact values from the evidence and provided context about the nutritional quality of edamame as a protein source.