Calories in cooked edamame, by the cup and the package
Cooked edamame has 188 calories a cup
A cup of cooked edamame has 188 calories, and half a cup has 94.
USDA's record is frozen edamame, prepared. Its description doesn't say whether the beans were shelled or in the pod, so a cup here may not match a cup of pods.
USDA FoodData Central. Edamame, frozen, prepared. Source checked September 29, 2026.
Half a cup, a cup or a whole package
A cup of frozen edamame before cooking weighs 118 g and has 129 calories. USDA's frozen package is 432 g, 471 calories for the whole thing.
The cooked cup weighs 155 g. The frozen and prepared cups come from two separate USDA records, so they aren't a before and after of the same beans.
| Portion | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg | Portion source |
|---|---|---|---|---|---|---|---|---|---|---|
| 1 cup of cooked edamame | 155 g | 188 | 18.5 | 13.8 | 8.1 | 8.1 | 3.4 | 9.3 | 0 | USDA portion, 1 cup |
| Half a cup of cooked edamame | 77.5 g | 94 | 9.2 | 6.9 | 4 | 4 | 1.7 | 4.7 | 0 | Half a cup, computed from USDA's 1 cup |
| 1 cup of frozen edamame, before cooking | 118 g | 129 | 13.2 | 9 | 5.6 | 5.7 | 2.9 | 7.1 | 0 | USDA portion, 1 cup |
| 1 frozen package, before cooking | 432 g | 471 | 48.5 | 32.9 | 20.4 | 20.7 | 10.7 | 25.9 | 0 | USDA portion, 1 package |
USDA FoodData Central. Edamame, frozen, prepared. USDA FoodData Central. Edamame, frozen, unprepared. Source checked September 29, 2026.
Fat and sugar in cooked edamame, per cup
A cup of cooked edamame has 8.1 g of fat and 3.4 g of sugar.
Looking at other soy foods and beans? Tofu and cooked chickpeas have their own pages, and the calorie references have more.
| Nutrient | 1 cup of cooked edamame | Per 100 g |
|---|---|---|
| Calories | 188 kcal | 121 kcal |
| Protein | 18.5 g | 11.9 g |
| Carbs | 13.8 g | 8.9 g |
| Fat | 8.1 g | 5.2 g |
| Fiber | 8.1 g | 5.2 g |
| Sugar | 3.4 g | 2.2 g |
| Sodium | 9.3 mg | 6 mg |
USDA FoodData Central. Edamame, frozen, prepared. Source checked September 29, 2026.
Frozen edamame before and after cooking
USDA lists 121 calories per 100 g for prepared edamame and 109 for frozen edamame that hasn't been cooked. Protein is 11.9 g per 100 g prepared and 11.2 g before cooking.
| Preparation | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg |
|---|---|---|---|---|---|---|---|---|---|
| Frozen edamame, prepared | 100 g | 121 | 11.9 | 8.9 | 5.2 | 5.2 | 2.2 | 6 | 0 |
| Frozen edamame, not yet cooked | 100 g | 109 | 11.2 | 7.6 | 4.7 | 4.8 | 2.5 | 6 | 0 |
USDA FoodData Central. Edamame, frozen, prepared. USDA FoodData Central. Edamame, frozen, unprepared. Source checked September 29, 2026.
Weigh cooked edamame on a scale
Enter the grams of cooked edamame below. The calculator uses USDA's prepared record, 121 calories per 100 g.
Had edamame with a sushi dinner? Tell TrueCal the whole order and review what it estimates.
155 g has about 188 calories.
USDA FoodData Central. Edamame, frozen, prepared. Source checked September 29, 2026.
How much protein is in a cup of cooked edamame?
A cup of cooked edamame has 18.5 g of protein, and half a cup has 9.2 g.
USDA FoodData Central. Edamame, frozen, prepared. Source checked September 29, 2026.
How many carbs and how much fiber are in edamame?
A cup of cooked edamame has 13.8 g of carbs, and 8.1 g of that is fiber.
USDA FoodData Central. Edamame, frozen, prepared. Source checked September 29, 2026.
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USDA FoodData Central. Edamame, frozen, prepared. USDA FoodData Central. Edamame, frozen, unprepared. Source checked September 29, 2026.