Calories in Unshelled & Shelled Edamame: Serving Sizes & Nutrition

Understanding Calories in Edamame

Edamame are young soybeans harvested before maturity that make for a nutritious snack or addition to dishes. But many wonder - just how many calories are actually in edamame?

Defining Unshelled vs Shelled Edamame

When discussing calories in edamame, an important distinction is whether it is still in the pod or shelled:

• Unshelled edamame refers to the soybeans still inside the fuzzy green pod.
• Shelled edamame are the beans removed from the pods.

Understanding this difference is key for accurately calculating calories and nutrients.

Calories in Unshelled Edamame

So how many calories are in unshelled edamame?

In a 100 gram serving, unshelled edamame contains approximately:

• 121 calories
• 5 grams protein
• 4 grams fat
• 9 grams carbohydrates
• 5 grams fiber

The pods make up about 40% of the total unshelled weight. Since they are low in calories, having the shells on reduces the overall calorie count per serving.

Do the Pods Contain Calories?

What about the pods themselves - do they carry any calories?

The fuzzy green pods provide the following nutrients per 100 grams:

• 36 calories
• 4 grams carbohydrates
• 2 grams fiber
• 1 gram protein
• 0.3 grams fat

So while the pods do contain a small amount of calories and carbs, they are rich in fiber and low in fat, contributing additional bulk and nutrients to the snack.

Difference in Shelled Edamame Calories

Removing the shells significantly changes the calorie profile since you lose the low-calorie pod weight and are only left with the higher-calorie beans.

In a 100 gram serving, shelled edamame contains:

• 189 calories
• 16 grams protein
• 10 grams fat
• 10 grams carbohydrates
• 5 grams fiber

So for the same serving weight, shelled edamame has over 50% more calories with increased fat and protein content, reflecting the nutritionally-dense beans.

Serving Size Comparisons

Understanding typical edamame serving sizes also provides context on calories:

Unshelled Serving Sizes

• A 100 gram (3.5 ounce) unshelled serving is considered one portion
• One cup of unshelled edamame is about 155 grams containing ~190 calories
• Nutrition labels may list a 12 cup serving size (77 grams) with 95 calories

Shelled Serving Sizes

• A 100 gram (3.5 ounce) shelled serving contains 189 calories
• 12 cup shelled edamame is about 95 grams with ~180 calories
• 1 cup of shelled beans is 190 grams providing 357 calories

Understanding typical edamame serving sizes makes it easier to incorporate into your diet and calorie targets.

Edamame Calories Compared to Other Foods

Looking at unshelled and shelled edamame calories alongside other foods also provides helpful context:

Unshelled vs Shelled

Comparing unshelled and shelled shows the significant calorie difference:

• 100 grams unshelled edamame: 121 calories
• 100 grams shelled edamame: 189 calories

Vs Common Snacks

The calories are moderate compared to typical snacks:

• 100 grams unshelled edamame: 121 calories
• 28 almonds: 161 calories
• 15 potato chips: 147 calories
• 1 medium apple: 95 calories
• Baby carrots, 100 grams: 41 calories

Vs Other Legumes

Edamame is comparable to some other beans and legumes:

• 189 calories in shelled edamame
• Chickpeas, 100 grams cooked: 164 calories
• Black beans, 100 grams: 132 calories
• Lentils, 100 grams cooked: 116 calories

Nutrition Benefits

Beyond calories, understanding the full nutrition profile spotlights the health benefits of edamame:

• High in protein - 8-16 grams per serving
• Rich in vitamins and minerals like vitamin K, folate, and iron
• Contains heart-healthy fats
• Excellent source of fiber from pods and beans
• Soy isoflavones provide antioxidant and anti-inflammatory effects

These nutrients make edamame a satisfying, heart-healthy snack that can be worked into various eating patterns.

Incorporating Edamame into Your Diet

Armed with better knowledge of edamame nutrition and calories for both the unshelled pods and shelled beans, you can incorporate this tasty soy-based snack into a balanced, healthy diet in moderation.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.