Edamame
Good Protein1 cup in pods per serving.
Macro breakdown
Tips to maximize nutrition
Pairs well with
Meals with Edamame
See all meals →Tofu and Edamame Quinoa Bowl
10mVegan power bowl with tofu, edamame, and quinoa. Meal prep friendly with 48g protein and 16g fiber.
Plant Protein Power Bowl
10mTriple legume bowl with lentils, quinoa, and edamame. Vegan powerhouse with 44g protein and 29g fiber.
Salmon Edamame Quinoa Salad
20mAsian-inspired salad with salmon, edamame, and quinoa. Light and protein-rich with 62g.
Edamame Lentil Broccoli Bowl
20mAsian-inspired bowl with edamame, lentils, and quinoa. Vegan meal prep with 47g protein and 31g fiber.
Edamame Black Bean Quinoa Bowl
15mAsian-Mexican fusion bowl with edamame, black beans, and quinoa. Vegan with 43g protein and 32g fiber.
Tofu Edamame Peanut Quinoa Bowl
20mThai-inspired bowl with tofu, edamame, and peanut sauce. Vegan with 66g protein.
Frequently Asked Questions
Edamame contains 18.5g of protein per serving. This makes it an excellent high-protein choice with a protein density score of 9.8 (grams of protein per 100 calories).
You need approximately 1.6 servings of Edamame to reach 30g of protein, which would provide about 305 calories. This makes it easy to hit your protein target with a reasonable portion.
Edamame provides 18.5g of protein for 188 calories, giving it a calorie cost of 10.2 calories per gram of protein. This moderate ratio makes it a reasonable choice when balanced with other lean proteins.
Edamame contains 8.1g of fiber per serving. This makes it a high-fiber food that contributes meaningfully toward the recommended 30g daily fiber intake.
Edamame contains most essential amino acids but is typically low in methionine. Pairing with grains like rice, quinoa, or whole wheat creates a complete protein. You don't need to eat them in the same meal-throughout the day works fine.
Nutrition data sourced from USDA FoodData Central.
Last verified: 2025-02-16