47 %
Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.
How many calories are in boiled edamame beans?
114kcal
in an 80 g portion
142 kcal per 100 g.
Source: UK CoFID 2021, record 13-667, 7 analysed samples. Checked 5 October 2026.
6.1 gFat
9.8 gProtein
4.7 gFibre
47 %Daily manganese
What’s in an 80 g portion
More than half of a portion is water, which is why the calories stay low. What is left is mostly protein.
- 6.1 gFat
- 9.8 gProtein
- 5.2 gCarbohydrate
- 4.7 gFibre
- 54.6 gWater
About average for beans and lentils
Edamame beans are 142 kcal per 100 g. The 65 beans and lentils in this database average 154.
Edamame beans142
Beans and lentils average154
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per portion2.1 g
Salt, per portion0.01 g
Vitamins and minerals in edamame beans
Four of the 22 reach the “high in” level, led by manganese.
A source of
None recorded
- Vitamin D
- Vitamin B12
Show all 22 with amounts
Manganese0.94 mg, 47 %
Pantothenic acid (vitamin B5)2.2 mg, 37 %
Copper0.31 mg, 31 %
Niacin (vitamin B3)3.8 mg, 24 %
Phosphorus163 mg, 23 %
Potassium398 mg, 20 %
Vitamin B60.25 mg, 18 %
Vitamin E2 mg, 17 %
Iron2.2 mg, 16 %
Magnesium52 mg, 14 %
Vitamin C8.8 mg, 11 %
Thiamin (vitamin B1)0.11 mg, 10 %
Zinc0.94 mg, 9.4 %
Calcium70.4 mg, 8.8 %
Folate0.012 mg, 6 %
Riboflavin (vitamin B2)0.05 mg, 3.4 %
Selenium0.0016 mg, 2.9 %
Biotin0.00136 mg, 2.7 %
Iodine0.0016 mg, 1.1 %
Chloride2.4 mg, <1 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What edamame beans don’t give you. And where to find it.
No recorded vitamin D or vitamin B12, and only 3.6 % of the selenium reference intake per 100 g.
Vitamin D
0mgin edamame beans
Find it inBloater, grilled500 % per 100 g
Selenium
3.6%in edamame beans, per 100 g
Find it inKidney, pig, fried491 % per 100 g
Vitamin B12
0mgin edamame beans
Find it inLiver, ox, raw4400 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Edamame beans against other beans and lentils
Edamame beans come second for manganese here, just behind beans (soya, dried, raw).
2.6mg
1.2mg
1.1mg
0.8mg
0.5mg
0.5mg
Beans, soya, dried, raw+1.4 mg
Beans, edamame, frozen, boiled in unsalted waterthis page
Beans, pinto, dried, raw−0.1 mg
All values per 100 g, from the same dataset. Differences are against edamame beans.
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Questions about edamame beans
What the numbers say to the questions people actually search.
How many calories are in a portion of edamame beans?
A typical portion (80 g, a portion of cooked beans) gives 114 kcal. Per 100 g the figure is 142 kcal.
Is edamame beans high in manganese?
Yes. Beans, edamame, frozen, boiled in unsalted water have 1.2 mg manganese per 100 g, 59 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals do edamame beans have most of?
By share of the daily reference intake: manganese (1.2 mg, 59 %), pantothenic acid (2.8 mg, 47 %) and copper (0.39 mg, 39 %) per 100 g.
Are edamame beans a good source of protein?
Beans, edamame, frozen, boiled in unsalted water have 12.2 g protein per 100 g, 32 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-667, Beans, edamame, frozen, boiled in unsalted water, 7 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: PHE, Nutrient analysis of fresh and processed fruit and vegetables with respect to fibre, 2017. Values are per 100 g of the edible part; a portion is 80 g, a portion of cooked beans, the usual UK portion for beans and lentils. Edible proportion: 51 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 65 beans and lentils kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Edamame). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More beans and lentils
From the same group, with calories per 100 g, and the foods with the most manganese.
