Frozen edamame
Categories
| Macros | per 100 g |
|---|---|
| Calories | 110 kcal |
| Protein | 11.2 g |
| Fat | 4.7 g |
| Carbs | 8.6 g |
Frozen edamame are immature soybeans harvested before they harden, sold shelled or in the pod and typically steamed or boiled from frozen before eating. They are a staple snack and side dish in Japanese cuisine and have become widely used in salads, grain bowls and stir-fries. Per 100 g, frozen edamame provides 110 kcal, 11.2 g of protein, 4.7 g of fat, 8.6 g of carbohydrates and 4.8 g of dietary fibre, making them notably high in plant protein relative to their carbohydrate content. They are a meaningful source of potassium (482 mg per 100 g), folate (303 mcg per 100 g) and magnesium (61 mg per 100 g). No glycemic index value is available for this product. Suitable for vegan, vegetarian, pescatarian, gluten-free, dairy-free and keto dietary patterns.
How many calories in frozen edamame?
Frozen edamame contains 110 kcal per 100 g. A typical side serving of around 150 g would come to approximately 165 kcal.
How much folate is in edamame?
Frozen edamame provides 303 mcg of folate per 100 g, which is a substantial amount relative to the 400 mcg daily reference intake for adults. That makes edamame one of the more folate-dense plant foods available.
Is edamame keto-friendly?
Edamame can fit a keto diet — it contains 8.6 g of carbohydrates per 100 g, offset by 4.8 g of fibre, giving a net carb figure of around 3.8 g per 100 g. Portion size still matters if you are tracking total daily carbohydrate intake closely.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 110 kcal |
| Protein | 11.2 g |
| Fat | 4.7 g |
| Carbs | 8.6 g |
| Sugars | 2.5 g |
| Fiber | 4.8 g |
| Starch | 1.3 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.79 g |
| Monounsaturated | 1.3 g |
| Polyunsaturated | 3.2 g |
| Trans | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 60.0 mg |
| Iron | 2.1 mg |
| Magnesium | 61.0 mg |
| Phosphorus | 161 mg |
| Potassium | 482 mg |
| Sodium | 6.0 mg |
| Zinc | 1.3 mg |
| Copper | 0.32 mg |
| Manganese | 1.0 mg |
| Selenium | 1.5 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 9.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 9.7 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.72 mg |
| Vitamin K | 31.4 mcg |
| Thiamin (B1) | 0.15 mg |
| Riboflavin (B2) | 0.27 mg |
| Niacin (B3) | 0.93 mg |
| Pantothenic acid (B5) | 0.54 mg |
| Vitamin B6 | 0.14 mg |
| Folate (B9) | 303 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 56.0 mg |
