Edamame, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Vibrant green and subtly sweet, cooked edamame are young soybeans, often served in their pods, offering a delightful snack or appetizer rich in protein and fiber.
Per 100g reference serving, Edamame, cooked provides 140 kcal of energy, 11.5g protein (31% of calories), 8.63g total carbohydrates (23% of calories, including 5g dietary fiber and 2.12g sugars), and 7.58g total fat (46% of calories).
Vitamins Profile in Edamame, cooked (Per 100g)
Track how Edamame, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 5.3 mg | 5.9% DV |
| Vitamin A (RAE) | 26 µg | 2.9% DV |
| Vitamin E (Alpha-Tocopherol) | 1.04 mg | 6.9% DV |
| Vitamin K (Phylloquinone) | 27.9 µg | 23.2% DV |
| Vitamin B1 (Thiamin) | 0.184 mg | 15.3% DV |
| Vitamin B2 (Riboflavin) | 0.15 mg | 11.5% DV |
| Vitamin B3 (Niacin) | 0.886 mg | 5.5% DV |
| Vitamin B6 (Pyridoxine) | 0.113 mg | 6.6% DV |
| Total Folate (Vitamin B9) | 286 µg | 71.5% DV |
| Folate (Dietary Folate Equivalents) | 286 µg | 71.5% DV |
| Natural Food Folate | 286 µg | 71.5% DV |
| Choline | 54.7 mg | 9.9% DV |
| Preformed Retinol | 11 µg | 1.2% DV |
| Beta-Carotene | 174 µg | 4.8% DV |
| Beta-Cryptoxanthin | 8 µg | 1.3% DV |
| Lutein + Zeaxanthin | 1567 µg | 15.7% DV |
Minerals & Electrolytes in Edamame, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 2.2 mg | 12.2% DV |
| Calcium (Ca) | 61 mg | 4.7% DV |
| Magnesium (Mg) | 62 mg | 14.8% DV |
| Potassium (K) | 422 mg | 9% DV |
| Zinc (Zn) | 1.33 mg | 12.1% DV |
| Selenium (Se) | 0.8 µg | 1.5% DV |
| Phosphorus (P) | 164 mg | 13.1% DV |
| Copper (Cu) | 0.334 mg | 37.1% DV |
| Sodium (Na) | 127 mg | 5.5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.003 g | 0.6% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.428 g | 26.7% DV |
| Linoleic Acid (Omega-6 PUFA) | 2.38 g | 17% DV |
| Monounsaturated Fat (MUFA) | 2.14 g | 7.1% DV |
| Polyunsaturated Fat (PUFA) | 2.82 g | 14.1% DV |
| Saturated Fat (SFA) | 1.27 g | 6.3% DV |
| Dietary Cholesterol | 2 mg | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Edamame, cooked contains 140 calories (kcal), 11.5g of protein, 8.63g of carbohydrates (5g fiber, 2.12g total sugars), and 7.58g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Edamame, cooked has an estimated food pH of 6.6 and a Potential Renal Acid Load (PRAL) score of 0.456 mEq/100g, classifying it as Neutral PRAL Balance.
Allergen tags for Edamame, cooked: Soybeans. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Edamame, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.