Shelled Edamame
Shelled edamame is a nutritious and delicious snack, packed with plant-based protein that supports muscle maintenance. It offers a rich source of dietary fiber, which contributes to digestive health and a feeling of fullness. This food also provides important vitamins like C, K, and several B vitamins, along with minerals such as calcium, iron, and potassium. With low saturated fat and sugar content, it makes a light yet satisfying addition to a balanced diet.
Macronutrient distribution
A Serving (75 g) of Shelled Edamame contains 104 calories, 8.9 g of protein, 7.5 g of carbohydrates, and 5.2 g of fat.
- Protein
- 8.9 g32%
- Carbs
- 7.5 g27%
- Fat
- 5.2 g42%
of calories
Calorie Burn
How long would it take to burn off 104 calories?
- Walking3.5 mph, moderate pace18 min
- YogaModerate effort, gentle pace26 min
- SwimmingFreestyle, moderate effort14 min
- Biking12–14 mph, moderate effort10 min
- StairsStair climbing, moderate pace13 min
- Running5 mph (12 min/mile)10 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (75 g)
Carbohydrates
- Carbohydrates7.5 / 313 g(2%)
- Dietary Fiber3.5 / 38 g(9%)
- Soluble Fiber0.8 g
- Insoluble Fiber2.7 g
- Total Sugars1.5 g
Fats
- Total Fat5.2 / 83 g(6%)
- Saturated Fat0.59 / 25 g(2%)
- Monounsaturated Fat0.96 g
- Polyunsaturated Fat2.4 g
- Stearic Acid0.16 g
- Myristic Acid0.01 g
- Palmitic Acid0.43 g
Protein
- Protein8.9 / 56 g(16%)
Amino Acids
- Lysine0.59 g
- Serine0.5 g
- Valine0.42 g
- Alanine0.41 g
- Cystine0.09 g
- Proline0.46 g
- Arginine0.71 g
- Histidine0.25 g
- Threonine0.36 g
- Isoleucine0.41 g
- Methionine0.12 g
- Tryptophan0.12 g
- Glutamic Acid1.7 g
- Aspartic Acid1.1 g
- Phenylalanine0.44 g
- Glycine0.39 g
- Leucine0.69 g
- Tyrosine0.32 g
Vitamins
- Vitamin A5.9 / 900 ug(1%)
- Vitamin C16.6 / 90 mg(18%)
- Vitamin E0.86 / 15 mg(6%)
- Vitamin K17.7 / 120 ug(15%)
- Vitamin B60.06 / 1.3 mg(5%)
- Thiamin (B1)0.22 / 1.2 mg(18%)
- Riboflavin (B2)0.11 / 1.3 mg(9%)
- Niacin (B3)0.95 / 16 mg(6%)
- Folate102.8 / 400 ug(26%)
- Pantothenic Acid (B5)0.69 / 5 mg(14%)
- Biotin10.3 / 30 ug(34%)
- Choline42.2 / 550 mg(8%)
Minerals
- Calcium100.1 / 1,000 mg(10%)
- Iron2 / 8 mg(26%)
- Magnesium46.7 / 420 mg(11%)
- Phosphorus132.8 / 700 mg(19%)
- Potassium380.6 / 3,400 mg(11%)
- Sodium9.3 / 2,300 mg(0%)
- Zinc0.83 / 11 mg(8%)
- Copper0.2 / 0.9 mg(22%)
- Manganese0.54 / 2.3 mg(23%)
- Selenium0.94 / 55 ug(2%)
Other
- Water52.3 / 3,700 g(1%)
Sources
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