Legumes
How much fiber is in edamame?
100 g of edamame (frozen, prepared) has 5.2 g of fiber. A typical portion, 1 cup, shelled (155 g), has 8.1 g, which is 27% of the 30 g daily reference.
Per 100 g
5.2g
frozen, prepared
Per typical portion
8.1g
1 cup, shelled (155 g)
Of the 30 g reference
27%
Fiber per portion
| Portion | Fiber | Share of 30 g |
|---|---|---|
| 1 cup, shelled (155 g) | 8.1 g | 27% |
| ½ cup, shelled (78 g) | 4.0 g | 13% |
Compared with similar foods
- Lentils boiled, no salt
7.9 g
- Chickpeas boiled, no salt
7.6 g
- Kidney beans red, boiled, no salt
7.4 g
- Green peas boiled, drained, no salt
5.5 g
- Edamame frozen, prepared
5.2 g
Fiber per 100 g, each food in the form named.
Good to know
Edamame are immature soybeans, so they count as a legume and as one plant. They pair fiber with plant protein, which the high fiber, high protein table in the Journal compares.
EU nutrition-claim thresholds per 100 g: source 3 g, high 6 g.
Keep reading
Questions
Is edamame high in fiber?
It is a source of fiber: at 5.2 g per 100 g it passes the EU threshold of 3 g but not the “high in fiber” threshold of 6 g. A typical portion, 1 cup, shelled (155 g), adds 8.1 g, or 27% of the 30 g reference.
Is the fiber in the pod or the bean?
The value is for the shelled beans. The pods are not eaten, so only the beans count toward your total.
Does edamame count as a plant?
Yes. It adds one plant to your week, however often you eat it. The goal of 30 a week counts each different plant once.