Protein in Edamame: How Much per 100g and per Portion
Boiled frozen edamame beans provide 12.2g of protein per 100g. This makes them a useful plant-based protein source, delivering 8.6g of protein for every 100 kcal consumed. A 100g amount also contributes 24% of the UK reference intake for protein, making it a significant addition to a meal.
CoFID 13-667 · Beans, edamame, frozen, boiled in unsalted water
What the numbers say
- Protein per calorie. Edamame offers 8.6g of protein per 100 kcal. Over a third of its energy (34%) comes from protein, which is a high proportion for a whole plant food.
- High in fibre. A 100g portion of boiled edamame contains 5.9g of dietary fibre. A larger 200g amount provides 11.8g of fibre.
- Nutritional profile. According to front-of-pack traffic light colours, edamame is rated ‘low’ for saturated fat, sugars, and salt. Its total fat content is rated as ‘medium’.
Edamame macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 142 kcal 593 kJ |
7% | – |
| Protein | 12.2g | 24% | – |
| Fat | 7.6g | 11% | medium |
| of which saturates | 0.8g | 4% | low |
| Carbohydrate | 6.5g | 2% | – |
| of which sugars | 2.6g | 3% | low |
| Fibre | 5.9g | – | – |
| Salt | 0.01g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in edamame by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 80g | 9.8g | 114 | 5.2g | 6.1g |
| 100g | 12.2g | 142 | 6.5g | 7.6g |
| 200g | 24.4g | 284 | 13g | 15.2g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of edamame for 20g or 30g of protein
- To get 20g of protein from edamame, you would need to eat a 164g portion, which contains 233 kcal.
- For a higher target of 30g of protein, the portion size increases to 246g, providing 349 kcal and 18.7g of fat.
- The nutritional data is for ‘frozen, boiled’ edamame, so be sure to weigh the beans after cooking to track your intake accurately.
How it compares with other beans, pulses and soya foods
Within the ‘beans, pulses and soya foods’ category, boiled frozen edamame ranks highly for protein content. It is 4th out of 17 similar foods for protein per 100g and 6th for protein per 100 kcal. Its 12.2g of protein per 100g is higher than Red Kidney Beans (8.6g) and Green and Brown Lentils (7.8g). However, it contains slightly less protein than mature Soya Beans, which have 14.0g per 100g. This places edamame among the more protein-dense options in its food group.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Edamame | 12.2g | 142 | 8.6g |
| Red Kidney Beans | 8.6g | 100 | 8.6g |
| Mung Beans | 8.6g | 100 | 8.6g |
| Green and Brown Lentils | 7.8g | 92 | 8.5g |
| Soya Beans | 14g | 141 | 9.9g |
Quick answers
How much protein is in a standard portion of edamame?
An 80g portion of boiled edamame contains 9.8g of protein. A larger 200g amount provides 24.4g of protein.
Is edamame a good source of protein compared to other beans?
Yes, with 12.2g of protein per 100g, it has more protein than other common pulses like kidney beans (8.6g) and lentils (7.8g).
Is edamame high in fat or sugar?
Edamame is low in sugars (2.6g per 100g) and low in saturated fat (0.85g per 100g). Its total fat content of 7.6g per 100g is considered ‘medium’ for food labelling.
When to speak to a GP or dietitian
- This food contains soya, one of the 14 allergens that UK food law requires to be declared. If you have a soya allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.