vegochef.com/guides/edamame-protein/How much protein is in edamame?
By the Vegochef team · Editorial standards · Last checked · 5 min read
Edamame are young, green soybeans, usually steamed in their pods and salted. They're one of the easiest protein snacks there is, and one of the few plant foods with complete protein. Here's how much protein you get, using data from the US Department of Agriculture.
Protein in edamame
| Edamame | Amount | Protein (approx.) |
|---|---|---|
| Shelled, cooked | 1 cup (155 g) | 18 g |
| Shelled, cooked | 100 g | 12 g |
| Shelled, cooked | ½ cup (78 g) | 9 g |
| In pods, cooked | 1 cup of pods | about 8–9 g (the beans inside) |
| Dry-roasted edamame snack | 30 g (1 oz) | about 13–14 g (check label) |
In pods or shelled? The pods aren't eaten, and they make up roughly half the weight. When a recipe or label says "1 cup of edamame", check whether it means shelled beans or pods.
More than protein
Per cooked cup (155 g), USDA data shows edamame also gives you:
- About 8 g of fibre, almost a third of the daily 28 g most adults are advised to eat.
- Folate: more than the adult daily target of 400 µg in one cup.
- Vitamin K, iron, magnesium and manganese.
- About 190 kcal, with fat that's mostly unsaturated.
Edamame vs other protein foods
Per 100 g, cooked or ready to eat:
| Food | Protein per 100 g (approx.) |
|---|---|
| Tempeh | 20 g |
| Firm tofu | 10–16 g (depends on firmness) |
| Edamame, shelled | 12 g |
| Lentils | 9 g |
| Chickpeas | 9 g |
| Green peas | 5 g |
Edamame sit right between tofu and the other legumes. More detail: protein in tofu, lentils and chickpeas.
Is edamame a complete protein?
Yes. Soybeans are one of the few plant foods with all nine essential amino acids in good proportions, which makes edamame, tofu, tempeh and soy milk especially useful on a plant-based diet. You don't need to combine plant proteins in the same meal, but soy makes it extra easy.
How to eat more edamame
- Snack: steam frozen pods for 4–5 minutes, sprinkle with flaky salt, and pop the beans out with your teeth.
- Bowls: add shelled edamame to rice, quinoa or noodle bowls. See how to cook quinoa.
- Salads: stir a cup into a bean or grain salad, such as our black bean and avocado salad.
- Stir-fries and fried rice: add them in the last 2–3 minutes.
- Dips: blend with lemon, garlic, tahini and olive oil for a green "hummus".
- Pasta: edamame pasta, made from edamame flour, is one of the highest-protein pastas you can buy. Check the label for the amount.
How to cook edamame
Most edamame are sold frozen, already blanched. Boil or steam them for 3–5 minutes (pods) or 2–3 minutes (shelled), drain and season. Don't eat raw soybeans: always cook edamame first. Keep cooked edamame in the fridge for 3–4 days.
Work out how much protein you need each day with the protein calculator, or get more meal ideas from high-protein vegan meals.
Frequently asked questions
Is edamame a good source of protein?
Yes. A cup of shelled edamame has about 18 g of protein, as much as a cup of cooked lentils, and it's a complete protein because it's soy.
How much protein is in edamame in the pod?
About half the weight of edamame in pods is the pod, which you don't eat. So 1 cup of pods gives roughly ½ cup of beans, about 8–9 g of protein.
Is edamame a complete protein?
Yes. Like all soy foods, edamame contains all nine essential amino acids in useful amounts.
Do edamame and tofu have the same protein?
They're close per 100 g: about 12 g for edamame and roughly 10–16 g for firm tofu, depending on how firm it is. Tofu is more concentrated because it's pressed.
How much protein is in dry-roasted edamame?
Dry-roasted edamame snacks are much more concentrated, often 13–14 g of protein per 30 g (1 oz) bag, because the water has been removed. Check the label.
Recipes to try
Related guides
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Sources
- USDA FoodData Central: edamame, frozen, prepared; soybeans, green, cooked (fdc.nal.usda.gov)
- USDA FoodData Central: chickpeas, lentils, green peas, cooked; tofu (fdc.nal.usda.gov)
- National Academies of Medicine: Dietary Reference Intakes for protein and folate
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