Is edamame good for weight loss?

Yes, edamame can be beneficial for weight loss. It's high in protein (11.9g per 100g) and fiber (5.2g per 100g), which can help you feel full and satisfied, potentially reducing overall calorie intake. It's also low in calories at 121 per 100g.

Is edamame good for people with diabetes?

Edamame is a good option for people with diabetes. It has no added sugar and is rich in fiber (5.2g per 100g), which can help manage blood sugar levels. Its protein content (11.9g per 100g) also contributes to satiety and stable energy.

Is edamame an ultra-processed food?

No, edamame is not an ultra-processed food. With a NOVA class of 1, it is considered an unprocessed or minimally processed whole food. This means it retains most of its natural nutritional properties.

Is edamame a good source of protein?

Yes, edamame is an excellent source of protein. It provides 11.9 grams of protein per 100 grams, making it a valuable plant-based protein option for vegetarians, vegans, and anyone looking to increase their protein intake.

legume · Serving 1 cup

Edamame (cooked)

Edamame scores a very good 83/100, indicating it's a nutritious choice. It's an excellent source of protein and fiber, with no added sugar or high sodium.

Very good

FoodScore / 100

Score breakdown

What it has going for it

Bonuses

Fiber (5.2g)+6
Protein (11.9g)+7
Micronutrients (Iron, Magnesium, Phosphorus, Zinc, Folate)+10
Whole food (NOVA 1)+10

What brings the score down

Penalties

Nothing significantly penalised. Well done.

Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).

Nutrition facts

Nutrient	Per 100g	% DV
Calories	121 kcal	—
Total fat	5.2 g	7%
Saturated fat	0.6 g	3%
Trans fat	0 g	—
Fiber	5.2 g	19%
Protein	11.9 g	24%
Added sugar	0 g	0%
Sodium	6 mg	0%
Potassium	436 mg	9%
Calcium	63 mg	5%
Iron	2.3 mg	13%
Magnesium	64 mg	15%
Phosphorus	169 mg	14%
Zinc	1.3 mg	12%
Vitamin A	0 %	0%
Vitamin C	0 %	0%
Vitamin D	0 %	0%
Vitamin E	0 %	0%
Vitamin K	0 %	0%
Vitamin B12	0 %	0%
Folate	78 %	78%
Riboflavin	0 %	0%
Omega-3	0 g	—

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Frequently asked questions

Is edamame good for weight loss?: Yes, edamame can be beneficial for weight loss. It's high in protein (11.9g per 100g) and fiber (5.2g per 100g), which can help you feel full and satisfied, potentially reducing overall calorie intake. It's also low in calories at 121 per 100g.
Is edamame good for people with diabetes?: Edamame is a good option for people with diabetes. It has no added sugar and is rich in fiber (5.2g per 100g), which can help manage blood sugar levels. Its protein content (11.9g per 100g) also contributes to satiety and stable energy.
Is edamame an ultra-processed food?: No, edamame is not an ultra-processed food. With a NOVA class of 1, it is considered an unprocessed or minimally processed whole food. This means it retains most of its natural nutritional properties.
Is edamame a good source of protein?: Yes, edamame is an excellent source of protein. It provides 11.9 grams of protein per 100 grams, making it a valuable plant-based protein option for vegetarians, vegans, and anyone looking to increase their protein intake.

Sources: USDA FoodData Central · FDA Nutrition Facts label

Updated 4/19/2026.