How Much Protein Is in Roasted Edamame? Edamame Nutrition Facts per 100g and per Serving

Dry roasted edamame has roughly 40 g of protein per 100 g, plus around 450 calories, because roasting removes water. Fresh or boiled edamame beans have only about 12 g of protein per 100 g. A small 25 g serving of roasted edamame gives roughly 10 g of protein.

Does Edamame Have Protein?

Yes. Edamame are young soybeans, and soy is one of the few plant foods that contains all nine essential amino acids, which is why it is called a complete protein. If you have ever asked “does edamame have protein?”, the answer is that it is one of the best plant sources you can snack on.

People often ask how much protein in edamame they can expect. The number you see depends on how the beans are prepared. Fresh edamame and roasted edamame are the same bean, but roasting changes the numbers a lot.

Fresh vs Dry Roasted Edamame: Why the Numbers Differ

Fresh or boiled edamame is mostly water. When the beans are dry roasted, that water is removed, so the protein, fibre and calories become much more concentrated in each gram.

The boiled edamame figures are based on USDA data (11.9 g protein, 121 kcal). USDA lists dry roasted soybeans at about 43 g protein and 449 kcal. Brand labels vary, so use the pack’s own nutrition table for exact numbers.

That means a small handful of roasted edamame gives you about as much protein as a much larger bowl of boiled beans.

Edamame Nutrition Facts: Protein per 100g and Calories

Here is a simple overview of edamame nutrition facts, using USDA reference values and rounded figures.

So if you are wondering about edamame calories per 100g, it is about 121 kcal for boiled edamame and roughly 450 kcal for dry roasted. For edamame protein per 100g, about 12 g for boiled and about 40 g for roasted. Roasted edamame is also high in fibre and contains minerals such as iron, magnesium and folate.

How Much Protein in Edamame Beans per Serving?

For roasted edamame, a 25 g serving gives roughly 10 g of protein and about 110 kcal. A 50 g serving gives about 20 g of protein and about 225 kcal. Because roasted edamame is calorie-dense, portion size matters if you are watching your intake.

How Does Edamame Protein Compare with Other Foods?

For perspective, here is how edamame beans protein compares per 100 g. Figures are approximate and vary by preparation.

Per gram, roasted edamame is among the most protein-dense plant snacks. But you eat it in smaller portions than a chicken breast, so compare protein per serving, not just per 100 g.

Does Dried Edamame Have Protein? Edamame Protein Dry Roasted

Yes. Dried and dry roasted edamame keeps all of its protein, and it is more concentrated by weight. Edamame protein dry roasted is typically what you see on snack packs, which are roasted in an oven or air-roasted rather than fried. The exact protein depends on how the beans were prepared and what flavouring was added, so check the nutrition panel.

Other Nutrients in Roasted Edamame

• Fibre: supports digestion and keeps you full for longer.

• Iron and folate: useful nutrients, especially for people on plant-based diets.

• Magnesium and calcium: support muscles, nerves and bones.

• Isoflavones: plant compounds found in soy that are being studied for their health effects. The evidence is still developing, so treat them as a bonus, not a promise.

• No cholesterol: like all plant foods.

Roasted Edamame Options on Suspire

These roasted edamame snacks are available on Suspire. Prices are as listed at the time of writing.

Brand: Promunch

Brand: Pune Protein Company

The Pune Protein Company listings state 39 g plant-based protein for Tomato Mexicano and Smokey BBQ, and 46 g for Sea Salt. The pages do not say whether that is per 100 g or per pack, and they do not show a full nutrition table, so check the label on your pack for the exact serving size, calories and sodium. Larger packs of 5 and 6 are also available for the Pune Protein range.

How to Enjoy Roasted Edamame

• As a snack: a 25 to 30 g portion fits a mid-morning or evening craving.

• On salads, soups and bowls: adds crunch and protein.

• Before or after a workout: pair with fruit or curd.

• In trail mix: combine with nuts and seeds, and measure the total portion.

For more ideas, read our guide on The Complete Guide to High-Protein Roasted Edamame.

Who Should Be Careful

• People with a soy allergy should avoid edamame.

• Those on thyroid medication or with a thyroid condition should ask a doctor about regular soy intake.

• Roasted and salted snacks add sodium, so check the label if you watch your blood pressure.

• Roasted edamame is calorie-dense, so measure portions, especially if you are managing your weight.

• Introduce high-fibre snacks gradually and drink water to avoid bloating.

Quick Summary

Dry roasted edamame has roughly 40 g of protein and about 450 calories per 100 g, while boiled edamame has about 12 g of protein and 121 calories. A 25 g serving gives around 10 g of protein. It is a complete plant protein and a handy snack, but check the pack label for exact values, watch your portion and avoid it if you have a soy allergy.

FAQs

1. How much protein is in edamame? 

Ans: It depends on the form. Boiled or fresh edamame has about 12 g of protein per 100 g, while dry roasted edamame has roughly 40 g per 100 g, because roasting removes water. A small 25 g serving of roasted edamame gives about 10 g of protein.

2. Does edamame have protein? 

Ans: Yes. Edamame are young soybeans, and soy is a complete protein with all nine essential amino acids. That makes edamame one of the best plant-based protein sources, whether you eat it boiled or as a roasted snack. The amount per gram is higher when it is roasted.

3. Does dried edamame have protein? 

Ans: Yes. Dried and dry roasted edamame keeps all of its protein, and it is more concentrated because the water is gone. Roasted edamame is typically around 40 g of protein per 100 g, though brands vary, so check the nutrition panel on your pack.

4. What is edamame protein per 100g and calories? 

Ans: Boiled or frozen prepared edamame has about 12 g of protein and 121 calories per 100 g. Dry roasted edamame has roughly 40 to 43 g of protein and about 450 calories per 100 g. Brand labels vary, so use the pack’s nutrition table for exact numbers.

5. How many edamame calories per 100g? 

Ans: Boiled edamame has about 121 calories per 100 g, while dry roasted edamame has roughly 450 calories per 100 g. The difference is because roasting removes water, which concentrates calories and protein. A typical 25 g snack portion of roasted edamame is about 110 calories.

6. Is edamame a complete protein? 

Ans: Yes. Edamame contains all nine essential amino acids, so it is considered a complete plant protein. That is uncommon among plant foods and useful for vegetarians and vegans. Combining it with a varied diet of grains, nuts and seeds gives you a good mix of nutrients.

7. Is roasted edamame better than boiled edamame for protein? 

Ans: Per gram, yes, because roasting removes water and concentrates the protein, so roasted edamame has about three times more protein per 100 g. But boiled edamame is lighter and lower in calories per 100 g. Choose based on whether you want a crunchy snack or a lighter side.

8. Who should avoid eating edamame? 

Ans: People with a soy allergy should avoid it. If you have a thyroid condition or take thyroid medication, ask your doctor about regular soy intake. Salted roasted edamame adds sodium, so check the label if you have high blood pressure, and measure portions because roasted edamame is calorie-dense.