Edamame Nutrition

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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

1.42 mg

Pantothenic Acid

12%

0.61 mg

Vitamin B6

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 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

23.3 mcg

Retinol

0 mcg

Beta Carotene

271 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

12.4 mcg

Vitamin A IU

462 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

2510 mcg

Vitamin E

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 IU

Vitamin K

34%

41.4 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

97.7 mg

Iron

20%

3.52 mg

Magnesium

24%

99.2 mg

Phosphorus

21%

262 mg

Potassium

14%

676 mg

Sodium

9.3 mg

Zinc

19%

2.12 mg

Copper

59%

0.54 mg

Manganese

69%

1.59 mg

Selenium

1.24 mcg

Fluoride

—

Iodine

—

Fat

10%

8.06 g

Saturated Fat

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 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

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

Recommended Protein Powder

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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.

Helps with satiety

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Contains Omega-3 polyunsaturated fatty acids.

0.56g per 1 cup
Can help improve heart health

Contains Omega-6 polyunsaturated fatty acids.

2.776g per 1 cup.

Low in Cholesterol.

Edamame

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡