Calories in Edamame, frozen, prepared
121 calories per 100g (100g)
Frozen prepared edamame contains 121 calories per 100g, making it a nutrient-dense, moderate-calorie snack or side dish. A typical half-cup serving (around 75g) delivers about 91 calories along with nearly 9g of protein and 4g of fiber. It's one of the most protein-rich options in the vegetable category, making it a filling choice for its calorie count.
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| 1 pod (approx.) | 5g | 6 |
| 10 pods (approx.) | 50g | 61 |
| 1/2 cup, shelled | 75g | 91 |
| 100g (USDA serving) | 100g | 121 |
| 1 cup, shelled | 155g | 188 |
| 1/2 bag (approx. 170g) | 170g | 206 |
| 1 full bag (approx. 340g) | 340g | 411 |
Protein
11.9g
39% of calories
Carbs
8.91g
29% of calories
Fat
5.2g
39% of calories
How does this compare?
Compared to other vegetables, edamame is notably higher in both calories and protein — a 100g serving has roughly twice the calories of green peas (81 kcal) but delivers significantly more protein (11.9g vs. 5.4g). It's much more calorie-dense than watery vegetables like broccoli or zucchini, but the high protein and fiber content make those calories far more satiating.
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- 1.
Stick to a half-cup shelled (75g) serving as a snack — it hits around 91 calories and nearly 9g of protein, which is enough to curb hunger between meals.
- 2.
Buy edamame in-the-pod rather than pre-shelled. The extra effort of removing pods naturally slows down eating and helps prevent overconsumption.
- 3.
Season with a light sprinkle of sea salt or chili flakes instead of butter-based sauces to keep the calorie count low without sacrificing flavor.
- 4.
Use shelled edamame as a protein-rich mix-in for salads, grain bowls, or stir-fries in place of higher-calorie protein toppings like cheese or croutons.
- 5.
Measure your portions by weight using a kitchen scale for accuracy — a loose 'cup' of shelled edamame can vary by 20–30g depending on how tightly it's packed.
Common Questions About Calories in Edamame, frozen, prepared
How many calories are in a cup of edamame?
One cup of shelled frozen prepared edamame (approximately 155g) contains about 188 calories, along with roughly 18g of protein and 8g of fiber.
Is edamame good for weight loss?
Edamame can fit well into a calorie-controlled diet. At 121 calories per 100g with nearly 12g of protein and 5g of fiber, it's highly satiating relative to its calorie count, helping you stay full longer.
How many calories are in frozen edamame in the pod?
Calories in edamame in-the-pod are based on the shelled (edible) portion. The pods themselves are not eaten, so the calorie count still references the beans inside — approximately 121 calories per 100g of prepared edamame beans.
How does frozen prepared edamame compare to fresh edamame in calories?
Frozen prepared and fresh cooked edamame are nutritionally very similar. USDA data for frozen prepared edamame shows 121 calories per 100g, which is consistent with fresh cooked edamame values.