VeganLegumes & Pulses

Steamed Edamame

Nutrition Facts Per 100g

Also known as: EDAMAME STEAMED, BOILED EDAMAME, COOKED EDAMAME

Steamed Edamame is among India's most important plant-based protein sources, central to daily meals in most households. It delivers 11.9g of protein per 100g — roughly 24% of an average adult's daily target. Its Folate (B9) (approximately 78% of a typical adult's daily needs) and Polyunsaturated Fat (PUFA) (approximately 40% of a typical adult's daily needs) further reinforce its reputation as a nutritional staple. Find the complete nutritional facts below.

Nutrition Summary

121kcalCalories

11.9gProtein

8.9gCarbs

5.2gFat

5.2gFiber

Protein 39% Carbs 29% Fat 39%

Micronutrients

High in:Folate (B9)PhosphorusIronMagnesiumThiamin (B1)

Calcium63.0 mg(6%)

Iron2.3 mg(18%)

Zinc1.4 mg(15%)

Potassium436 mg(15%)

Sodium6.0 mg(1%)

Magnesium64.0 mg(18%)

Phosphorus169 mg(24%)

Thiamin (B1)0.2 mg(17%)

Riboflavin (B2)0.2 mg(13%)

Niacin (B3)1.0 mg(7%)

Vitamin C6.0 mg(7%)

Carotenoids150 µg(3%)

β-Carotene50.0 µg(2%)

Vitamin A8.0 µg(1%)

Folate (B9)311 µg(78%)

Vitamin B60.1 mg(8%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.7 mg(5%)

Fat Breakdown4

MUFA1.1 g

PUFA2.4 g

40%

Omega-30.4 g

30%

Omega-62.0 g

14%

Limit These2

Saturated Fat0.6 g

Cholesterol0 mg

Common Serving Sizes

1 cup155g

188 kcal18.4g protein

100 g100g

121 kcal11.9g protein

Allergen Information

Shellfish

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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