Edamame, per 100 g: 121 kcal, 11.9 g protein, 8.9 g carbohydrate, 5.2 g fibre, 5.2 g fat. Figures are the USDA reference values for “Edamame, frozen, prepared”.
At 100 g it reaches the EU threshold to be called a source of folate, manganese, vitamin k, copper. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
High protein39% of the energy in this food is proteinSource of fibre5.2 g fibre per 100 gLow in saturates0.6 g saturates per 100 gLow sugars2.2 g sugars per 100 gVery low sodium6 mg sodium per 100 g
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 121 kcal | |
| Protein | 11.9 g | |
| Fat | 5.2 g | |
| of which saturates | 0.62 g | |
| of which monounsaturates | 1.28 g | |
| of which polyunsaturates | 2.16 g | |
| Carbohydrate | 8.91 g | |
| of which sugars | 2.18 g | |
| of which starch | 1.51 g | |
| Fibre | 5.2 g | |
| Water | 72.8 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 63 mg | 7.88% |
| Iron | 2.27 mg | 16.2% |
| Magnesium | 64 mg | 17.1% |
| Phosphorus | 169 mg | 24.1% |
| Potassium | 436 mg | 21.8% |
| Sodium | 6 mg | |
| Zinc | 1.37 mg | 13.7% |
| Copper | 0.345 mg | 34.5% |
| Manganese | 1.02 mg | 51.2% |
| Selenium | 0.8 µg | 1.45% |
| Vitamins | ||
| Vitamin A | 15 µg | 1.88% |
| Vitamin D | 0 µg | |
| Vitamin E | 0.68 mg | 5.67% |
| Vitamin K | 26.7 µg | 35.6% |
| Vitamin C | 6.1 mg | 7.63% |
| Thiamine (B1) | 0.2 mg | 18.2% |
| Riboflavin (B2) | 0.155 mg | 11.1% |
| Niacin (B3) | 0.915 mg | 5.72% |
| Pantothenic acid (B5) | 0.395 mg | 6.58% |
| Vitamin B6 | 0.1 mg | 7.14% |
| Folate | 311 µg | 156% |
| Vitamin B12 | 0 µg | |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
High in Folate156% NRV per 100 g
- Folate contributes to normal blood formation
- Folate has a role in the process of cell division
High in Manganese51.2% NRV per 100 g
- Manganese contributes to normal energy-yielding metabolism
- Manganese contributes to the maintenance of normal bones
High in Vitamin K35.6% NRV per 100 g
- Vitamin K contributes to normal blood clotting
- Vitamin K contributes to the maintenance of normal bones
High in Copper34.5% NRV per 100 g
- Copper contributes to normal energy-yielding metabolism
- Copper contributes to the protection of cells from oxidative stress
Source of Phosphorus24.1% NRV per 100 g
- Phosphorus contributes to the maintenance of normal bones
- Phosphorus contributes to normal energy-yielding metabolism
Source of Potassium21.8% NRV per 100 g
- Potassium contributes to normal muscle function
- Potassium contributes to the maintenance of normal blood pressure
Source of Thiamine (B1)18.2% NRV per 100 g
- Thiamine contributes to normal energy-yielding metabolism
- Thiamine contributes to the normal function of the heart
Source of Magnesium17.1% NRV per 100 g
- Magnesium contributes to normal energy-yielding metabolism
- Magnesium contributes to normal muscle function
Source of Iron16.2% NRV per 100 g
- Iron contributes to normal formation of red blood cells and haemoglobin
- Iron contributes to the reduction of tiredness and fatigue
High protein39.4% of energy from protein
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Edamame, frozen, prepared (FDC ID 168411). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.