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Protein in foodsPlant protein

How Much Protein Is in Edamame?

18.4g
protein in 1 cup shelled
9.3 g in 1/2 cup shelled

Edamame is one of the few plant foods that is a complete protein, and it delivers a strong dose per cup. Steam it, salt it, and eat it straight from the pod.

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Edamame nutrition (cooked, shelled)

Serving
Protein
Calories
Carbs
Fat
1 cup shelled
Protein18.4 g
Calories189
Carbs15.3 g
Fat7.8 g
1/2 cup shelled
Protein9.3 g
Calories95
Carbs7.7 g
Fat3.9 g
3 oz
Protein10.1 g
Calories104
Carbs8.4 g
Fat4.3 g

Values are approximate, based on USDA FoodData Central, cooked, shelled. Actual numbers vary by brand, cut, and preparation.

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Protein in other foods

19.5gTofuper 1/2 block (4 oz)16.9gTempehper 3 oz15.3gBlack Beansper 1 cup cooked
FAQ

Edamame, answered

Edamame has about 18.4 g of protein in 1 cup shelled, and about 9.3 g in 1/2 cup shelled.

About 189 calories in 1 cup shelled, or about 95 in 1/2 cup shelled.

Edamame is a useful contributor rather than your main protein: 1 cup shelled adds about 18.4 g, with around 39% of the calories coming from protein. It is a complete protein, so it carries every essential amino acid your muscles need to rebuild. Build the meal around a denser source and let edamame top it up.

Not quite. Only about 39% of the calories in edamame come from protein, short of the roughly 40% bar that counts as a high-protein food, so treat edamame as a contributor rather than a main protein source.