How Many Calories in Steamed Edamame (shelled)?

Nutritional Overview

Steamed Edamame (shelled) is a plant-based protein source widely used in soups, stews, and salads. Per 100g serving, it provides 122 kcal of energy, 11.0g of protein, 8.9g of carbohydrates, and 5.2g of fat.

It is a good source of protein, providing 11.0g per 100g (around 36% of its energy), approximately 22% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

With only 2.2g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

With 700mg of calcium per 100g, it contributes meaningfully to daily calcium needs (the UK recommendation is 700mg for adults). Calcium is vital for maintaining strong bones and teeth, as well as supporting normal muscle and nerve function.

Each 100g serving provides 5.2g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults. Adequate fibre intake supports healthy digestion, helps regulate blood sugar levels, and may reduce the risk of heart disease and bowel cancer.

Each 100g serving contains 0.00g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Steamed Edamame (shelled) is suitable for vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Once Steamed Edamame (shelled)'s real 122 kcal per 100g is logged, our meal nutrition calculator handles the running total automatically.