Understanding the Calories in Unsalted Edamame
Unsalted edamame is a popular plant-based protein source and snack. The exact calorie count depends on its form and preparation method. Most consumers purchase edamame either in the pod (unshelled) or with the beans already removed (shelled), typically frozen. The key difference in calorie calculation lies in the portion size and whether it includes the inedible pod.
Calorie Breakdown by Preparation and Serving Size
- Boiled or Steamed, Shelled Edamame: According to nutritional data, a one-cup (155g or 160g) serving of cooked, shelled edamame contains approximately 188 to 224 calories. These calories come from a balanced mix of protein, carbohydrates, and fat.
- Boiled or Steamed, Unshelled Edamame: When calculating calories for edamame in the pod, it’s important to remember that the pods are not eaten. The weight of unshelled edamame includes the pods, so the edible portion of beans inside represents only about half the total weight. Therefore, a serving of unshelled edamame will contain fewer calories than a same-weight serving of shelled edamame. For example, 1/2 cup of shelled edamame is around 110-120 calories, whereas 1/2 cup of unshelled pods will yield far fewer edible beans and fewer calories.
- Dry-Roasted, Unsalted Edamame: Dry roasting removes water content, which increases the calorie density per gram. A 1/4 cup (approximately 28g) of dry-roasted, unsalted edamame can contain around 140 calories, while another brand offers 107 calories for a 1 oz (28g) serving. This variation highlights the importance of checking specific product labels.
Complete Nutritional Profile of Unsalted Edamame
Beyond its moderate calorie count, unsalted edamame is a nutritional powerhouse. A single cup of cooked, shelled edamame provides a wealth of essential nutrients.
A typical 155g (1 cup) serving of cooked, shelled edamame offers:
- Protein: Approximately 18.4 grams. Edamame is a complete protein, meaning it contains all nine essential amino acids, which is rare for a plant-based food.
- Fat: Around 8 grams, including healthy polyunsaturated fats like omega-3 alpha-linolenic acid (ALA).
- Fiber: An impressive 8 grams, contributing significantly to your daily fiber intake.
- Folate (Vitamin B9): More than 100% of the Daily Value, crucial for DNA production and overall health.
- Vitamin K: A significant amount, supporting bone health.
- Iron: Provides a good source of iron, an important mineral for energy and red blood cell production.
- Other Minerals: Rich in potassium, magnesium, and phosphorus.
Unsalted Edamame vs. Other Snacks: A Comparison
To put edamame's calorie count into perspective, here is a comparison with other common snacks, based on a 100g portion.
| Snack (100g Portion) | Calories (approx.) | Protein (g) | Fiber (g) | Health Notes |
|---|---|---|---|---|
| Shelled Edamame (Boiled) | 121 | 12 | 5.2 | Excellent source of complete protein and fiber. Low in carbs. |
| Roasted Salted Almonds | ~579 | ~21 | ~12 | Very calorie-dense, higher in fat, and can be high in sodium. |
| Salted Pretzels | ~380 | ~10 | ~3.5 | Primarily simple carbohydrates with high sodium and little fiber. |
| Cooked Chickpeas | ~164 | ~8.9 | ~7.6 | Good source of protein and fiber, slightly more carbs than edamame. |
| Potato Chips | ~536 | ~6 | ~3.5 | Very high in fat and sodium, low in protein and fiber. |
This comparison demonstrates that unsalted edamame offers a more balanced macronutrient profile and is significantly lower in calories than many processed and even some natural snacks, while providing substantial protein and fiber.
Tips for Enjoying Unsalted Edamame
- As a Snack: Simply boil or steam frozen, unshelled edamame for 3-5 minutes. Serve warm and enjoy by popping the beans out of the pod. A light sprinkle of coarse sea salt is optional but not included in the unsalted calorie count.
- In Salads: Add shelled edamame to green salads, pasta salads, or grain bowls for a protein boost and satisfying texture.
- In Stir-Fries: Toss shelled edamame into a stir-fry with other vegetables and a light soy or ginger sauce.
- In Spreads: Create a healthier version of hummus by blending shelled edamame with garlic, tahini, and lemon juice.
Conclusion: A Smart Snack Choice
For those monitoring their calorie intake, understanding how many calories are in unsalted edamame is a simple and worthwhile exercise. A one-cup serving of cooked, shelled edamame provides roughly 188-224 calories, along with a robust nutritional profile of complete protein, fiber, and essential vitamins. This makes it an ideal snack for weight management, providing a feeling of fullness and sustained energy. The key is to be mindful of serving sizes and preparation methods, as options like dry-roasted edamame or adding sauces can alter the final calorie count. Choosing plain, unsalted edamame remains one of the most nutritious and balanced snacking decisions you can make.
Here is a fantastic resource on edamame's broader health benefits.
