Grains & Legumes
Edamame, in pod Nutrition Facts
Edamame in pods are whole young soybeans still in their fuzzy green pods. The pods are not eaten but provide a fun, interactive eating experience.
Nutrition Facts
Per 100g serving
Calories109
% Daily Value*
Total Fat
4.7g7%
Saturated Fat
0.6g3%
Trans Fat
0.0g
Polyunsaturated Fat
2.2g
Monounsaturated Fat
1.2g
Cholesterol
-0%
Sodium
5mg0%
Total Carbohydrate
8.9g3%
Dietary Fiber
4.8g17%
Total Sugars
1.9g
Protein
10.3g21%
Vitamin A
13mcg1%
Vitamin C
5.4mg6%
Vitamin D
-0%
Vitamin E
0.6mg4%
Vitamin K
24.0mcg20%
Vitamin B6
0.1mg5%
Vitamin B12
-0%
Folate
280mcg70%
Calcium
57mg4%
Iron
2.0mg11%
Potassium
392mg8%
Magnesium
58mg14%
Zinc
1.2mg11%
*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.
Health Benefits
- ✓High in plant-based protein for satiety
- ✓Excellent source of folate for prenatal health
- ✓Contains beneficial plant compounds like isoflavones
Best For
AppetizersSnackingBar food
Storage
Store fresh edamame pods in the refrigerator for up to 3 days or freeze for up to 6 months.
Serving Sizes
100g109 cal
1 cup (in pods)131 cal
Frequently Asked Questions
Do you eat the edamame pod?
No, only the beans inside are eaten. The pods are fibrous and not digestible.
How do you eat edamame in pods?
Squeeze or bite the pod to release the beans into your mouth, then discard the pod.
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