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Last updated: Aug 9, 2026
Food Exchange

Edamame

Salad ToppingsPopular

Food Exchange Edamame has a relatively balanced macro split: 35% protein, 30% carbs, and 34% fat. Each serving has 70 calories, 7g protein, 6g carbs, and 3g fat, making it a lighter restaurant option to compare with larger meals.

Per serving
Serving Size
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70
Calories
Per serving
7 g
Protein
6 g
Carbs
3 g
Fat

Nutrition Facts

Amount per serving

Calories70 kcal
% Daily Value*
Total Fat 3 g4%
Saturated Fat 0 g0%
Trans Fat 0 g—
Cholesterol 0 mg0%
Sodium 0 mg0%
Total Carbohydrate 6 g2%
Dietary Fiber 3 g11%
Total Sugars 1 g—
Protein 7 g14%
Vitamin A—
Vitamin C—
Vitamin D—
Calcium—
Iron—
Potassium—
Caffeine—

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet.

Nutrition Breakdown

70
kcal
Protein7 g (35%)
Carbs6 g (30%)
Fat3 g (34%)
Estimated calorie contribution using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat.

Meal Planning Insights

Protein density10/10

35% of macro calories come from protein.

Satiety index8.4/10

Estimated from protein, fiber, calories, and fat balance.

Activity estimate18 min walk

About 7 minutes of running for these calories.

Key Nutrients

Protein 7 g14%
Fiber 3 g11%
Sodium 0 mg0%
Sugars 1 g—
Saturated Fat 0 g0%
How we calculate these values

Diet Compatibility

High protein10/10 protein density from 7g protein and 70 calories.Yes
Lower carb6g carbs per serving.Yes
Low fat3g total fat per serving.Yes
High sugar1g total sugars per serving.No
High sodium0mg sodium per serving.No
Vegetarian source flagNo vegetarian flag is published for this item.Not flagged

Similar Items in Salad Toppings

View all
Almonds110 kcal · 6 g proteinApple20 kcal · 0 g proteinBaby Bello Mushrooms10 kcal · 0.5 g protein

Compare with other items

Select up to 3 items to compare calories, protein, sodium, and macros.

Quick comparisons

Edamame has 61 fewer calories than 5 Star Mushroom Soup and 2g more protein. Compare

Edamame has 60 more calories than Aged Balsamic Vinegar and 7g more protein. Compare

Compare with 5 Star Mushroom Soup

Edamame Compared With Nearby Items

Compared with Almonds, another Salad Toppings item at Food Exchange, Edamame has 40 fewer calories than it and 1g more protein than it. That makes this page useful for deciding between nearby menu choices, not just reading a raw nutrition label.

Data Source and Methodology

Nutrition values for Edamame are maintained in Nutrimetry from restaurant-published menu data and were last checked on Aug 9, 2026. Macro percentages use 4 calories per gram for protein and carbohydrates and 9 calories per gram for fat.

Read the data methodology

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