Is edamame a complete protein?

Yes, edamame contains all essential amino acids.

How do I cook edamame?

Boil or steam edamame pods for 3-5 minutes until tender.

No, only the beans inside the pods are edible.

Vegetables

Nutritious steamed edamame packed with protein and fiber.

На 100 г

121 kcal

1 cup

187 kcal

(155 g)

Білки	Вуглеводи	Жири
11 g / 100g	9 g / 100g	5 g / 100g

Where the calories come from

Protein 35% · Carbs 29% · Fat 36%

Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.

1 cup (155 g, 187 kcal) is 9% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning 1 cup takes about 46 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Edamame (cooked) is number 6 of 6 by calories per 100 g, lowest first. The similar foods average 76 kcal per 100 g.

Food	kcal / 100 g	Protein / 100 g
Savory Sautéed Spinach	23	3 g
Beet Greens Stir-Fry	35	2.5 g
Roasted Sweet Potato Wedges	90	2 g
Zesty Lime Chili Corn	110	3 g
Sriracha Lime Brussels Sprouts	120	3 g
Edamame (cooked)	121	11 g

Nutrition data updated June 12, 2026.

9/10

Great for snacking, low in calories and high in protein, great for weight loss.

Is edamame a complete protein?: Yes, edamame contains all essential amino acids.
How do I cook edamame?: Boil or steam edamame pods for 3-5 minutes until tender.
Can I eat edamame with the pods?: No, only the beans inside the pods are edible.

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