How many calories are in edamame without the shell?

Edamame, often simply called edamame beans, are immature soybeans that are harvested before the beans harden. Edamame is a popular appetizer and snack food, often served in the pod. But when counting calories or planning meals, it’s important to know the calorie count specifically for the edamame beans themselves, without the shell.

Quick Answer: How Many Calories are in Edamame Beans Without the Shell?

On average, 100 grams of prepared edamame beans without the shell contain about 121 calories.

Detailed Calorie Count for Edamame Beans

Let’s take a more detailed look at the calorie content of edamame beans without shells:

  • 100 grams of prepared edamame beans contain about 121 calories
  • 1 cup of prepared edamame beans (155 grams) contains about 188 calories
  • 1⁄2 cup of prepared edamame beans (77 grams) contains about 93 calories
  • 10 pods of prepared edamame (about 85 grams) contains about 103 calories

As you can see, prepared edamame beans are relatively low in calories. Exact calorie counts may vary slightly depending on how the edamame was prepared and cooked.

Nutrition Facts for Edamame Beans Without Shells

In addition to calories, let’s look at some of the other key nutrition facts for edamame beans without shells (per 100 grams):

Nutrient Amount
Protein 11 g
Carbohydrates 9 g
Fat 5 g
Fiber 5 g
Sugar 4 g

As you can see from the nutrition information, edamame is high in protein, fiber, and various other nutrients. It contains all 9 essential amino acids needed for good health.

Calorie Density of Edamame vs Other Foods

Compared to many other common snacks and appetizers, edamame is relatively low in calories:

Food Calories per 100 grams
Edamame beans 121
Baked potato chips 536
Pretzels 379
Tortilla chips 485
Popcorn 375

As you can see, common snack foods like chips, pretzels, and popcorn are significantly higher in calories per 100 grams compared to edamame. So edamame makes an excellent low-calorie snack or appetizer.

Calories in Edamame vs Other Beans and Legumes

How does the calorie density of edamame compare to other types of beans and legumes? Here is a comparison of calories per 100 grams for some popular beans/legumes:

Food Calories
Edamame beans 121
Kidney beans 127
Garbanzo beans 164
Black beans 132
Lentils 116
Lima beans 118
Pinto beans 143

Edamame and most other beans/legumes are relatively comparable in terms of calorie density per 100 grams. All provide a good source of plant-based protein and fiber.

Calories in Edamame Shells

What about the calories contained just in the shells when eating edamame in the pods? The shells are not digestible, so they do not contribute any calories or nutrition when consumed. The shells simply provide added fiber. So the calories are contained only in the beans themselves.

Factors that Affect Calorie Content

The calorie count for edamame can vary somewhat depending on a few factors:

Cooking method

How the edamame is cooked and prepared affects its calorie content. For example, edamame that is boiled or steamed has fewer calories than edamame sautéed in oil.

Added ingredients

Ingredients added to edamame can increase the calories. For example, if salt, butter, or other seasonings are added to boiled edamame, the calorie count will go up accordingly.

Serving size

As shown earlier, the calorie count depends on the serving size. A 1 cup serving contains more calories than 1⁄2 cup serving.

Tips for Enjoying Low-Calorie Edamame

Here are some tips to keep the calorie count low when enjoying edamame:

  • Enjoy edamame steamed or boiled without added fat/oils
  • Avoid seasonings like butter, oil or heavy sauces
  • Stick to reasonable serving sizes like 1⁄2 cup or 10 pods
  • Measure portions to be aware of serving sizes
  • Remove shells before eating to avoid overconsumption

Health Benefits of Edamame

In addition to being low in calories, edamame offers some excellent health benefits:

  • Protein – Edamame is one of the few plant foods that provides complete protein with all essential amino acids.
  • Fiber – Each serving contains 5 grams of filling fiber, which promotes digestive and heart health.
  • Iron – Edamame contains iron needed for healthy blood and preventing anemia.
  • Plant sterols – Compounds in edamame may help lower cholesterol levels.
  • Phytochemicals – Associated with antioxidant properties and anti-inflammatory effects.

The combination of protein, fiber, vitamins, minerals, and protective plant compounds make edamame a nutritious addition to your diet.

Risks or Downsides to Eating Edamame

Edamame is very healthy for most people. However, there are a few potential downsides to consider:

  • May cause allergic reaction in people allergic to soybeans.
  • Phytic acid may reduce absorption of some minerals.
  • Contains phytoestrogens which may interact with hormones.
  • May be risk of GMOs if not organic/non-GMO verified.

For most people consuming edamame in moderation, these risks are minimal. But people with soy allergies or hormone sensitivities may want to avoid edamame.

Cost Comparison

Edamame is relatively affordable, especially compared to other fresh vegetables and protein sources. Here’s how it compares (based on average U.S. prices):

Food Average Cost
Edamame $3 per pound
Snap peas $4 per pound
Broccoli $2 per pound
Bell peppers $3 per pound
Chicken breast $4 per pound
Lean ground beef $6 per pound
Tofu $2 per pound

Buying edamame frozen in bulk bags usually provides the best value per pound. Pricing may vary depending on your geographic location.

Where to Buy Edamame

Here are some of the best places to find frozen or fresh edamame to purchase:

  • Asian food markets – great selection of frozen edamame
  • Natural food stores – may have both frozen or fresh edamame
  • Regular grocery stores – often have frozen edamame in the frozen vegetable section
  • Online retailers like Amazon – wide variety available frozen for home delivery
  • Farmers markets – may have fresh edamame in season
  • Food co-ops or CSAs – another source of fresh edamame in season

Look for edamame that is organic and/or non-GMO verified if this is an important criteria for you. Read packaging carefully.

How to Cook Edamame

Enjoying edible edamame is easy with a few simple preparation methods:


Bring a pot of lightly salted water to a boil. Add frozen or fresh edamame and cook for 3-5 minutes until warmed through. Drain and serve.


Place edamame in a steamer basket over boiling water. Cover and steam for 4-5 minutes until bright green and heated through. Serve immediately.


Place frozen edamame in a microwave-safe dish with 2 tablespoons water. Microwave on high for 2-3 minutes until hot. Drain any excess water before eating.


Heat 1 Tablespoon oil in a pan over medium high heat. Add fresh or thawed frozen edamame and sauté for 3-5 minutes until warmed through and lightly browned in spots.


Toss shelled edamame with oil and spices/herbs as desired. Thread onto skewers. Grill over medium heat for 6-8 minutes until lightly charred, turning frequently.

Tasty Ways to Eat Edamame

Beyond eating edamame on its own, here are some delicious ways to enjoy it:

  • Sprinkle with sea salt, lemon juice and chili powder
  • Add to stir fries, rice bowls, and noodle dishes
  • Purée into edamame hummus or dip
  • Make edamame guacamole
  • Add to salads, grain bowls, and Buddha bowls
  • Blend into smoothies
  • Roast or grill seasoned edamame for snacks

Get creative with healthy seasonings and ingredients to spice up basic edamame in endless tasty ways!

Storing and Freezing Leftover Edamame

Here are some tips for storing edamame:

  • Fresh edamame- Store pods in perforated plastic bag in the refrigerator for up to 5 days.
  • Shelled, cooked edamame – Store in airtight container for up to 5 days.
  • Cooked edamame – Allow to cool completely before freezing in airtight bags or containers for up to 8 months.

Enjoy leftovers within a few days for peak quality and flavor.


Edamame is a healthy snack and appetizer option that packs good nutrition in a low-calorie package. A 100 gram serving of edamame beans without the shell contains about 121 calories and provides protein, fiber, vitamins, and minerals. Buy frozen or fresh edamame from grocery stores, farmers markets, online retailers and cook by boiling, steaming, sautéing or microwaving. Store leftovers in the refrigerator or freezer. With its stellar nutrition and mild flavor, edamame is a tasty addition to any diet.

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