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Edamame

Edamame, cooked

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Nutrition Facts

Serving Size

1 cup (155g)

Amount per serving

Calories

188

% Daily Value *

Total Fat 8.1g

Saturated Fat 1g

Trans Fat 0g

Cholesterol 0mg

Sodium 9mg

Total Carbohydrate 13.8g

Dietary Fiber 8.1g

Total Sugars 3.4g

Protein 18.5g

Vitamin D 0 IU

Calcium 98mg

Iron 4mg

Potassium 676mg

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
11%
9.46 mg
Thiamin
26%
0.31 mg
Riboflavin
18%
0.24 mg
Niacin
9%
1.42 mg
Pantothenic Acid
12%
0.61 mg
Vitamin B6
9%
0.16 mg
Folate
482 mcg
Folic Acid
0 mcg
Food Folate
482 mcg
Fortified Folate
482 mcg
Choline
16%
87.3 mg
Betaine
6.98 mg
Vitamin B12
0%
0 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
3%
23.3 mcg
Retinol
0 mcg
Beta Carotene
271 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
12.4 mcg
Vitamin A IU
9%
462 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
2510 mcg
Vitamin E
7%
1.05 mg
Added Vitamin E
0 mg
Beta Tocopherol
0.09 mg
Gamma Tocopherol
9.11 mg
Delta Tocopherol
5.53 mg
Alpha Tocotreniol
0.03 mg
Beta Tocotreniol
0 mg
Gamma Tocotreniol
0 mg
Delta Tocotreniol
0 mg
Vitamin D2 and D3
0 mcg
Vitamin D2
Vitamin D3
Vitamin D
0%
0 IU
Vitamin K
34%
41.4 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
8%
97.7 mg
Iron
20%
3.52 mg
Magnesium
24%
99.2 mg
Phosphorus
21%
262 mg
Potassium
14%
676 mg
Sodium
0%
9.3 mg
Zinc
19%
2.12 mg
Copper
59%
0.54 mg
Manganese
69%
1.59 mg
Selenium
2%
1.24 mcg
Fluoride
Iodine

Fat
10%
8.06 g
Saturated Fat
5%
0.96 g
Butyric Acid
0 g
Caproic Acid
0 g
Caprylic Acid
0 g
Capric Acid
0 g
Lauric Acid
0 g
Tridecylic Acid
Myristic Acid
0.01 g
Pentadecylic Acid
0 g
Palmitic Acid
0.68 g
Margaric Acid
0 g
Stearic Acid
0.22 g
Arachidic Acid
0.02 g
Behenic Acid
0.02 g
Lignoceric Acid
0.01 g
Monounsaturated Fat
1.99 g
Myristoleic Acid
0 g
Pentadecenoic Acid
0 g
Hexadec-9-enoic Acid
0.01 g
Palmitoleic Acid
0.01 g
Trans Hexadec 9 Enoic Acid
0 g
Heptadecylic Acid
0 g
Octadec-9-enoic Acid
1.96 g
Oleic Acid
1.95 g
Elaidic Acid
0.01 g
Vaccenic Acid
Gondoic Acid
0.01 g
Docos-13-enoic Acid
0 g
Erucic Acid
Brassidic Acid
0 g
Nervonic Acid
0 g
Polyunsaturated Fat
3.34 g
9,12-octadecadienoic Acid
2.78 g
Linoleic Acid
2.77 g
Conjugated Linoleic Acids (CLAs)
0 g
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
0.01 g
Linolenic Acid
0.56 g
Alpha Linolenic Acid (ALA)
0.56 g
Gamma Linolenic Acid (GLA)
0 g
Punicinic Acid
Paranaric Acid
0 g
Eicosadienoic Acid
0 g
Icosatrienioc Acid
0 g
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
0 g
Eicosatetraenoic Acid (ETA)
0 g
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
0 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
0 g
Docosapentanoic Acid (DPA)
0 g
Docosahexanoic Acid (DHA)
0 g
Trans Fat
0.01 g
Trans Monoenoic Fat
0.01 g
Trans Polyenoic Fat
Cholesterol
0%
0 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
37%
18.5 g
Tryptophan
0.2 g
Threonine
0.51 g
Isoleucine
0.47 g
Leucine
1.15 g
Lysine
1.15 g
Methionine
0.22 g
Cystine
0.19 g
Phenylalanine
0.76 g
Tyrosine
0.52 g
Valine
0.5 g
Arginine
1.12 g
Histidine
0.41 g
Alanine
0.69 g
Aspartic Acid
2.09 g
Glutamic Acid
3.13 g
Glycine
0.67 g
Proline
1.06 g
Serine
1.03 g
Hydroxyproline
0 g

Carbohydrates
5%
13.8 g
Fibre
29%
8.06 g
Soluble Fibre
Insoluble Fibre
Sugar
3.38 g
Added Sugar
Sucrose
1.74 g
Glucose
0 g
Fructose
0.19 g
Lactose
0 g
Maltose
1.47 g
Galactose
0 g
Sugar Alcohols
Starch
2.34 g

Calories
188 kcal
Water
113 g
Ash
1.88 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 cup (155 g)

Nutrient Sources

  • Excellent source of Thiamin
  • Excellent source of Vitamin K
  • Excellent source of Copper
  • Excellent source of Manganese
  • Good source of Riboflavin
  • Good source of Choline
  • Good source of Iron
  • Good source of Magnesium
  • Good source of Phosphorus
  • Good source of Zinc

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • High Protein
  • Moderate Fat
  • Low Carbs
Foods with similar macro profiles:

Profile of Protein in Item

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 94%

Limiting Amino Acid: Valine

  • Some foods that are a good source of Valine include meats, dairy products, soy products, beans and legumes.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Edamame contains 11.9g of protein, which is about the same as 2 eggs, 0.4 chicken breasts, or 0.9 cups (231g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 5.8g per 1 cup
Excellent source of Fiber.

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Zero Trans Fat.

Contains Omega-3 polyunsaturated fatty acids.

Contains Omega-6 polyunsaturated fatty acids.

  • 2.776g per 1 cup.

Low in Cholesterol.

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