17 Fit Food calories Vegetables and mushrooms
Edamame calories and nutrition facts
Per 100 g: 121 kcal — 11.9 g protein, 5.2 g fat and 3.7 g carbs.
Edamame are young green soybeans, boiled or steamed in their pods, salted and eaten as a snack in Japanese restaurants. Shelled, they have about 121 kcal per 100 g and roughly 12 g of protein, more than most vegetables. A 100 g bowl provides more than a day’s folate; if you weigh them in the pod, remember that the pods aren’t eaten.
- High in protein
- High in fibre
- Very low salt
- High in folate
- Protein 39%
- Fat 39%
- Carbs 12%
- Other 10%
In everyday portions
- 100 kcal is 85 g this much of it gives 100 kcal
- 20 g of protein is 170 g this much to eat for 20 g of protein
- Energy density Low 1.2 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Energy and macros
- Energy 121 kcal 6%
- Protein 11.9 g 24%
- Fat 5.2 g 7%
- Carbs available, without fibre 3.7 g 1%
- Fibre 5.2 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 39%
- Fat 39%
- Carbs 12%
- Other 10%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 15 µg 2%
- Vitamin D 0 µg 0%
- Vitamin E 0.68 mg 6%
- Vitamin K 26.7 µg 36%
- Vitamin C 6.1 mg 8%
- Vitamin B1 thiamin 0.2 mg 18%
- Vitamin B2 riboflavin 0.155 mg 11%
- Vitamin B3 niacin 0.915 mg 6%
- Vitamin B5 pantothenic acid 0.395 mg 7%
- Vitamin B6 0.1 mg 7%
- Folate B9 311 µg 156%
- Vitamin B12 0 µg 0%
- Choline 56.3 mg
Minerals
- Potassium 436 mg 22%
- Calcium 63 mg 8%
- Phosphorus 169 mg 24%
- Magnesium 64 mg 17%
- Iron 2.3 mg 16%
- Zinc 1.4 mg 14%
- Copper 0.345 mg 34%
- Manganese 1 mg 51%
- Selenium 0.8 µg 1%
- Iodine 4 µg 3%
- Sodium 6 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in fibre
- Very low salt
- High in folate
- High in manganese
- High in vitamin K
- High in copper
- Source of phosphorus
- Source of potassium
- Source of vitamin B1
- Source of magnesium
- Source of iron
Vegetables and mushrooms
Among vegetables and mushrooms
The category in the 17 Fit catalog: 263 foods. Compared per 100 g.
- 91% More calories than 91% of vegetables and mushrooms.
- 98% More protein than 98% of vegetables and mushrooms.
- 90% More fibre than 90% of vegetables and mushrooms.
- 99% More folate than 99% of vegetables and mushrooms.
- 93% More manganese than 93% of vegetables and mushrooms.
Similar in composition
The foods with the nearest calories and macros.
- Olives 116 kcal
- Peas 81 kcal
- Mashed potatoes 106 kcal
- Dill 43 kcal
- Artichokes 47 kcal
- Brussels sprouts 43 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 168411.
The vitamins and minerals it lacked come from BLS (Germany).
Carbs are available carbohydrates, without fibre, as on EU labels.