🫛 protein
Calories in Edamame
188kcal
Per 1 cup shelled (155g)
Protein
17.1g
Carbs
13.9g
Fat
7.8g
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Young soybeans — high-protein vegetable, light snack or side.
Complete plant protein, fiber-heavy. ~190 kcal per cup shelled with 18g protein.
Best for
- higher-fat protein meals — 11g protein with 5g fat / 100g
- people who under-eat fat and bounce off super-lean diets
Watch out
- double-counting oil or butter you already logged separately
- assuming “protein” means low calorie — fat drives energy density here
How to log it
Log the cut/state you actually have (skin-on, marbled, etc.). 1 cup shelled (~155g) is the practical unit in the app.
Where it fits the day
Works when the rest of the day is lighter on oils and nuts. Watch the weekly fat budget, not just the meal selfie.
Cooked, grilled, fried & breaded
Fat already drives density for edamame. Extra oil or breading still moves the log — typical kcal per 100g:
| Method | Typical kcal / 100g | Why it moves |
|---|---|---|
| Grilled / baked (as logged) | ~121 | Matches the page numbers |
| Pan-fried with added oil | ~133–151 | Do not double-count butter already in the cut |
| Breaded & fried | ~163–206 | Breading + oil on top of fish/meat fat |
| Restaurant glazed / sauced | ~139–175 | Sweet or creamy finishes |
These are typical ranges, not lab measurements. Restaurant recipes, oils, and sauces vary — treat them as logging estimates and edit if your plate looks heavier.
Common serving sizes
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup shelled (155g) | 188 | 17.1g | 13.9g | 7.8g |
| 1 cup pods (100g) | 121 | 11g | 9g | 5g |
Per 100g: 121 kcal · 11g P · 9g C · 5g F