Is edamame a protein or carb? The answer is both, and more

November 5, 2025 •

3 min read

With approximately 18 grams of protein and around 14 grams of carbohydrates per cooked cup, the question 'Is edamame a protein or carb?' is best answered by understanding that it is a balanced source of both, making it a versatile and nutrient-dense addition to any diet. This green soybean offers far more than just these two macronutrients, providing essential vitamins, minerals, and fiber.

Quick Summary

This article provides a comprehensive look at the nutritional makeup of edamame, clarifying that it's a balanced source of both protein and carbohydrates. It details the complete amino acid profile, high fiber content, and abundance of essential vitamins and minerals. The piece also explores the various health benefits and offers practical tips for incorporating this versatile legume into your diet.

Key Points

Balanced Macronutrient Source: Edamame contains a significant amount of both protein and carbohydrates, challenging a simple classification.
Complete Plant-Based Protein: It is one of the few plant foods that provide all nine essential amino acids, making it a high-quality protein source.
Rich in Fiber: A large portion of edamame's carbohydrates is fiber, which aids digestion, stabilizes blood sugar, and promotes satiety.
Packed with Vitamins and Minerals: Edamame is an excellent source of essential nutrients like folate, vitamin K, iron, and magnesium.
Benefits Heart and Gut Health: Its high fiber, healthy fats, and soy isoflavones contribute to lower cholesterol and improved digestive function.
Versatile and Delicious: Edamame can be easily incorporated into many dishes, from salads and stir-fries to a simple, salted snack.

The Macronutrient Profile: A Balanced Source

Edamame provides a beneficial mix of macronutrients. A cup of cooked, shelled edamame (about 155g) offers significant amounts of protein, carbohydrates, and fats. This balance is key to its ability to provide sustained energy and promote fullness.

Protein: Edamame is a rare plant-based source of complete protein, containing all nine essential amino acids. A cooked cup provides approximately 18-19 grams of protein, vital for muscle health and other bodily functions. It's particularly useful for those following vegan or vegetarian diets.
Carbohydrates: With about 14 grams of carbohydrates per cooked cup, edamame has a relatively low carb count for a legume. A key feature is its high fiber content, providing about 8 grams per cup. Fiber aids digestion, helps regulate blood sugar, and supports gut health.
Fats: Edamame contains healthy monounsaturated and polyunsaturated fats, including a small amount of omega-3 fatty acids, contributing to its heart-healthy profile.

Beyond Macronutrients: The Vitamin and Mineral Treasure Trove

Edamame is also rich in essential micronutrients.

Folate: One cup offers more than the daily recommended intake of folate, important for cell growth.
Vitamin K: This nutrient, vital for blood clotting and bone health, is found in good amounts in edamame.
Manganese: Edamame is a source of manganese, a mineral involved in metabolism and antioxidant activity.
Other Nutrients: It also provides iron, magnesium, phosphorus, and potassium, all playing crucial roles in the body.

Edamame in a Balanced Diet: Cooking and Comparison

Edamame can be prepared in various ways, including boiling, steaming, or pan-searing, and can be used in numerous dishes.

Comparison of Edamame with Other Legumes


Nutrient (per 100g)	Edamame (cooked)	Lentils (cooked)	Chickpeas (cooked)
Energy	140 kcal	116 kcal	164 kcal
Protein	11.5 g	9.02 g	8.86 g
Carbohydrates	8.63 g	20.13 g	27.42 g
Fiber	5 g	7.9 g	7.6 g
Fats	7.57 g	0.38 g	2.59 g

Culinary Uses for Edamame

Simple Snack: Enjoy steamed pods with salt.
Salads: Add shelled edamame for protein and texture.
Stir-fries: Include shelled edamame for added nutrients.
Dips: Blend to make a protein-rich dip.
Soups and Rice Bowls: Mix into various dishes for extra substance.

Health Benefits of Incorporating Edamame

Supports Heart Health: The fiber, omega-3s, and soy protein in edamame can help reduce bad cholesterol, benefiting heart health.
Aids in Weight Management: Its high protein and fiber content promote fullness and can help control appetite.
Promotes Digestive Health: The fiber content supports healthy digestion.
May Reduce Cancer Risk: Isoflavones in soy like edamame may help lower the risk of certain cancers.
Supports Bone Health: Compounds like isoflavones and vitamin K may help reduce bone loss.

Conclusion

To answer 'Is edamame a protein or carb?', it's both. Edamame is a great source of complete protein and beneficial complex carbohydrates, especially fiber. Its rich blend of vitamins, minerals, and healthy fats offers various health advantages, supporting heart health and weight management. Edamame is a versatile and nutritious choice for enhancing your diet, whether you're seeking plant-based protein or a healthy snack.

For more information on edamame's nutritional value and health benefits, you can consult resources like the Healthline article.

Frequently Asked Questions

Frozen edamame is just as healthy as fresh, and often more convenient. Since frozen vegetables are processed and packaged at the peak of freshness, they retain their nutrients well.

No, you should not eat raw edamame. Like other soybeans, the beans inside the pods must be cooked, typically by boiling, steaming, or microwaving, before consumption.

Due to its high fiber content, consuming large amounts of edamame, especially if you are not used to fiber-rich foods, can cause mild digestive issues like gas and bloating. Increasing your intake slowly can help your body adjust.

Edamame is relatively low in net carbs compared to many other beans, with a significant amount of its carbohydrate content being fiber. It can be included in moderation on a ketogenic diet, but individual carb limits should be monitored.

Edamame is high in protein and fiber, both of which promote feelings of fullness and reduce overall calorie intake. This can help curb cravings and support weight management goals.

Yes, edamame are immature green soybeans that are harvested before they reach full maturity. Regular soybeans are beige or brown and are used for products like tofu and soy milk.

People with thyroid conditions should discuss soy consumption, including edamame, with their doctor. While moderate intake is generally considered safe, some studies have explored potential interactions between soy compounds and thyroid function, particularly in individuals with pre-existing conditions.