Edamame — immature soybeans boiled or steamed — are one of the best plant-based sources of protein. A 100 g serving of cooked, shelled edamame provides roughly 11–12 g of protein, along with fiber, folate, vitamin K, and magnesium. This calculator converts any portion size into grams of protein, whether you measure in grams, ounces, or cups.
Choose the form of edamame you're eating — cooked shelled, frozen, in pods, or dry roasted — and the tool automatically uses an appropriate protein value. You can also enter a custom protein content per 100 g if you're reading a specific nutrition label. The result screen shows the total protein, a step-by-step breakdown, and the underlying calculation so you can understand exactly where the number comes from.
This calculator is useful for athletes, plant-based eaters, dietitians, and anyone tracking daily protein intake for muscle gain, weight management, or balanced nutrition.
🥜 Edamame Protein Calculator
Enter a portion size and the tool will calculate the protein content based on the edamame form you choose.
Enter your values and press Calculate.
How to Use This Tool
Start by choosing a portion size. The quick-fill buttons let you set common amounts without typing: 100 g, one cup of shelled edamame, 3.5 oz, or 200 g. You can also type any amount and switch the unit between grams, ounces, and cups. Next, pick the edamame form. The calculator automatically updates the protein-per-100 g value to match the standard USDA value for that form. If the package you have lists a different protein figure, simply type it into the adjustable protein field before calculating.
Press Calculate Protein to see the total protein, the portion converted to grams, and the exact formula used. Use Reset to clear the results and restore the default values. The result box confirms the unit assumptions, so you stay fully aware of what the number represents.
Formula Explained
Edamame protein content is expressed as grams of protein per 100 grams of edible portion. This makes it easy to scale any serving size using a simple proportion:
Protein (g) = Weight (g) × Protein per 100 g ÷ 100
For example, if a bag of frozen shelled edamame lists 11.9 g of protein per 100 g, then 150 g of that same product contains 150 × 11.9 ÷ 100 = 17.85 g of protein. The same logic applies whether you eat 50 g as a snack or 250 g in a stir-fry.
When your portion is in ounces or cups, the calculator first converts to grams. The conversions used here are 1 oz = 28.3495 g and 1 cup of shelled edamame ≈ 155 g. If you measure a heaping cup or a very loosely packed cup, the weight may differ by 10–20 g, so the gram option is preferred for accuracy.
Worked Examples
Example 1 — Small snack: You eat 120 g of cooked shelled edamame. Using the default 11.9 g protein per 100 g, the calculation is 120 × 11.9 ÷ 100 = 14.3 g protein. Add this to your daily total as a high-quality plant protein snack.
Example 2 — Dry-roasted edamame: A 40 g handful of dry-roasted edamame has roughly 43.3 g protein per 100 g. Protein = 40 × 43.3 ÷ 100 = 17.3 g. This makes roasted edamame a very protein-dense, crunchy alternative to chips.
Example 3 — Pods weighed as purchased: You weigh 250 g of whole edamame pods before boiling. Using 5.9 g protein per 100 g for whole pods, the protein content is roughly 250 × 5.9 ÷ 100 = 14.8 g. Note that shells are not eaten and contain fiber but little digestible protein; the 5.9 g per 100 g value already reflects the pod-to-bean ratio of typical products.
Edamame Protein Reference Table
The values below are approximate reference figures based on USDA FoodData Central entries for immature soybeans. Always defer to the nutrition label on your exact product when available.
| Edamame form | Protein per 100 g | Notes |
|---|---|---|
| Cooked shelled edamame | ≈ 11.9 g | Boiled or steamed then shelled; most common form |
| Frozen shelled, unprepared | ≈ 10.9 g | Before cooking; add water and cook per package |
| Whole pods, boiled | ≈ 5.9 g | Weight includes inedible pods |
| Dry roasted edamame | ≈ 43.3 g | Dehydrated snack variety; check label for oil/salt |
Source: USDA FoodData Central. A 100 g portion of cooked shelled edamame also supplies roughly 8–9 g of fiber, 9.8 g of carbohydrate, and about 121 calories, making it a balanced, nutrient-dense choice.
Factors Affecting Accuracy
Protein values can differ between brands, seasons, and preparation methods. Frozen edamame may absorb or lose water during cooking; boiling can slightly lower protein density on a per-gram basis, while steaming tends to preserve it. Added salt, oil, or seasoning changes the weight and therefore the protein percentage per 100 g. Dry-roasted edamame can vary widely based on how much oil or starch is used in the coating.
For most diet-planning purposes, the default values in this calculator are accurate to within 1–2 g of protein per serving. For medical or clinical nutrition, use lab-tested product data or consult a registered dietitian.
Frequently Asked Questions
Is edamame a complete protein?
Yes. Unlike most plant proteins, soybeans contain all nine essential amino acids in adequate amounts for human health. This makes edamame and other soy foods valuable protein sources for vegetarian and vegan diets. The digestibility also improves with cooking, so always eat edamame cooked rather than raw.
How does edamame protein compare to other plant proteins?
Cooked shelled edamame provides roughly 11.9 g protein per 100 g, which is higher than most vegetables and comparable to cooked lentils or chickpeas on a per-serving basis when you account for water content. Dry-roasted edamame is far more protein-dense by weight because the water has been removed. For context, our leek protein calculator and watermelon protein calculator show how protein content varies across other plant foods.
Can I use this calculator for frozen edamame in the pod?
Yes, but choose the correct form. If you weigh the whole pods and enter that weight, use the 5.9 g per 100 g option. If you shell the beans first and weigh only the beans, use the cooked shelled option with 11.9 g per 100 g. Do not mix the two, or you will over- or under-estimate your protein intake.
Does cooking affect edamame protein?
Cooking can change the water content but not the actual amino acids in meaningful amounts. Boiled edamame may weigh slightly more due to absorbed water, which lowers the protein-per-gram density. This is why a raw frozen sample and a cooked sample can have slightly different protein percentages. The total protein in the original beans remains essentially the same.
For more on soybean nutrition, see the Wikipedia article on edamame.