Edamame

Edamame, cooked

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 cup (155g)

Amount per serving

Calories

188

% Daily Value *

Total Fat 8.1g

10%

Saturated Fat 1g

5%

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 9mg

0%

Total Carbohydrate 13.8g

5%

Dietary Fiber 8.1g

29%

Total Sugars 3.4g

Protein 18.5g

Vitamin D 0 IU

0%

Calcium 98mg

8%

Iron 4mg

20%

Potassium 676mg

14%

*

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.

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 (155g)

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

Essential Amino Acids

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

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.

† - Not adjusted for digestibility. See the tables here for reference.

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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