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Edamame, Shelled

Edamame, Shelled

EverydayFresh

Shelled edamame refers to fresh, immature soybeans that have been removed from their pods. This preparation offers convenience and versatility, allowing for easy incorporation into salads, stir-fries, and other dishes. Shelled edamame maintains the nutritional benefits of whole edamame, providing a good source of plant-based protein, fiber, and various vitamins and minerals, with a mild, slightly sweet flavor.

Macro Impact

A 1/2 cup serving contains 104 calories, 9g protein, 8g carbs, and 5g fat.

Calorie Burn

How long would it take to burn off 104 calories?
Walking3.5 mph, moderate pace
24 min
YogaModerate effort, gentle pace
18 min
SwimmingModerate effort, freestyle
13 min
Biking12-14 mph, moderate effort
11 min
StairsStair climbing, moderate pace
12 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size1/2 cup (75 g)
Amount per serving
Calories104
% Daily Value*
Total Fat5g
7%
Saturated Fat0.6g
3%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat1.0g
Cholesterol0mg
0%
Sodium9mg
0%
Total Carbohydrate8g
3%
Dietary Fiber3g
12%
Total Sugars2g
Includes Added Sugars0g
0%
Protein9g
Vitamin D0mcg
0%
Calcium100mg
8%
Iron2mg
11%
Potassium381mg
8%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
8 / 275 g
3%
Fiber
3 / 28 g
12%
Sugars
2 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
5 / 78 g
7%
Monounsaturated
1 / 31 g
3%
Polyunsaturated
2 / 23 g
10%
Saturated
1 / 23 g
3%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
9 / 80 g
11%
Amino Acids
Histidine
0 / 3 g
8%
Isoleucine
0 / 2 g
26%
Leucine
1 / 3 g
22%
Lysine
1 / 2 g
25%
Methionine
0 / 1 g
10%
Phenylalanine
0 / 2 g
22%
Threonine
0 / 1 g
30%
Tryptophan
0 / 0 g
38%
Valine
0 / 2 g
20%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
0 g
Proline
0 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
19%
Riboflavin, B2
0 / 1 mg
9%
Niacin, B3
1 / 15 mg
6%
Pantothenic Acid, B5
1 / 5 mg
14%
Pyridoxine, B6
0 / 1 mg
5%
Biotin, B7
10 / 30 mcg
34%
Cobalamin, B12
0 / 2 mcg
0%
Folate
103 / 400 mcg
26%
Vitamin A
6 / 800 mcg
1%
Vitamin C
17 / 83 mg
20%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
6%
Vitamin K
18 / 105 mcg
17%
Minerals
Calcium
100 / 1k mg
10%
Copper
0 / 1 mg
22%
Iron
2 / 13 mg
16%
Magnesium
47 / 370 mg
13%
Manganese
1 / 2 mg
26%
Phosphorous
133 / 700 mg
19%
Potassium
381 / 3k mg
13%
Selenium
1 / 55 mcg
2%
Sodium
9 / 2.3k mg
0%
Zinc
1 / 10 mg
9%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
52 g
Caffeine
0 mg
Choline
42 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Soybeans, green (edamame), raw. Canadian Nutrient File. Food ID 2208.
  2. 2.Edamame beans (Soy beans), shelled, frozen. Frida. Public Food Key 1806.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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