What is the recommended serving size of edamame?


Edamame is a popular snack that is enjoyed by many people around the world. However, many people are unsure about the recommended serving size for this tasty treat. In this article, we will explore what edamame is, its nutritional value, and the recommended serving size for both adults and children. We will also provide tips for incorporating edamame into your diet and discuss the potential risks of consuming too much.

What is edamame?

Edamame is a preparation of immature soybeans that are still in the pod. They are usually boiled or steamed and then salted before being served as a snack or appetizer. Edamame is a popular dish in Japanese cuisine, but it has become increasingly popular in other countries in recent years.

Nutritional value of edamame

Edamame is a nutrient-dense food that is rich in protein, fiber, and various vitamins and minerals. A single cup of edamame contains approximately 17 grams of protein, 8 grams of fiber, and is a good source of vitamin C, iron, and calcium. Additionally, edamame is relatively low in calories, with one cup containing approximately 189 calories.

Why is serving size important?

Serving size is important because it helps to ensure that you are getting the right amount of nutrients without consuming too many calories. Eating too much of any food, including edamame, can lead to weight gain and other health problems. Additionally, consuming too much salt, which is often used to season edamame, can increase your risk of high blood pressure.

Recommended serving size for adults

The recommended serving size for adults is approximately one cup of edamame, which is equivalent to about 155 grams or 5.5 ounces. This serving size provides a good balance of nutrients without consuming too many calories or too much salt. However, it’s important to note that some people may need more or less depending on their individual nutritional needs.

Recommended serving size for children

For children, the recommended serving size is approximately half a cup of edamame, which is equivalent to about 77.5 grams or 2.75 ounces. Children have smaller nutritional needs than adults, so it’s important to adjust the serving size accordingly.

How to measure serving size

To measure a serving size of edamame, simply count out the number of pods or weigh the edamame on a kitchen scale. One cup of edamame is equivalent to approximately 155 grams or 5.5 ounces.

Tips for incorporating edamame into your diet

There are many ways to incorporate edamame into your diet. You can enjoy it as a snack, add it to salads, stir-fries or soups, or even blend it into a dip. Edamame is also a great substitute for meat in vegetarian dishes.

Potential risks of consuming too much edamame

While edamame is generally considered safe to eat, consuming too much can lead to certain health problems. Edamame is high in purines, which can be broken down into uric acid, leading to gout in some people. Additionally, edamame is high in oxalates, which can increase the risk of kidney stones in some individuals.

Conclusion: What we learned about edamame serving size

In conclusion, the recommended serving size for adults is approximately one cup of edamame, while children should have approximately half a cup. It’s important to measure serving sizes to ensure that you are getting the right amount of nutrients without consuming too many calories or too much salt. Edamame is a healthy and tasty snack that can be enjoyed in moderation as part of a balanced diet.


  1. "Edamame Nutrition Facts and Health Benefits." Verywellfit, 19 June 2020, https://www.verywellfit.com/edamame-nutrition-facts-calories-carbs-and-health-benefits-4164156.

  2. "Edamame." Mayo Clinic, 13 Dec. 2019, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/edamame/faq-20058035.

Further reading

  1. "Health Benefits and Risks of Edamame." Healthline, 29 Aug. 2019, https://www.healthline.com/nutrition/edamame-health-benefits-and-risks.

  2. "Edamame Recipes." EatingWell, https://www.eatingwell.com/recipes/19301/ingredients/vegetables/beans/edamame/.

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Elise DeVoe

Elise is a seasoned food writer with seven years of experience. Her culinary journey began as Managing Editor at the College of Charleston for Spoon University, the ultimate resource for college foodies. After graduating, she launched her blog, Cookin’ with Booze, which has now transformed into captivating short-form videos on TikTok and Instagram, offering insider tips for savoring Charleston’s local cuisine.

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