How much fiber is in edamame?
Edamame has 3.9 g of fiber per 1/2 cup (75 g) — about 14% of the 28 g Daily Value. That's 5.2 g of fiber per 100 g.
USDA FoodData Central · frozen, prepared · FDC 168411
Fiber by portion
| Portion | Fiber | % DV | Total carbs | Net carbs | Calories |
|---|---|---|---|---|---|
| 1/2 cup (75 g) | 3.9 g | 14% | 6.7 g | 2.8 g | 91 |
| 100 g | 5.2 g | 19% | 8.9 g | 3.7 g | 121 |
| 1 oz (28 g) | 1.5 g | 5% | 2.5 g | 1 g | 34 |
% DV against the FDA Daily Value of 28 g of fiber. Net carbs = total carbs − fiber, since fiber isn't digested like other carbs. Values from USDA per-100 g data (FDC 168411, SR Legacy). frozen, prepared.
A 1/2-cup serving of edamame brings about 3.9 g of dietary fiber — roughly 14% of the 28 g Daily Value — from a 75 g portion of the prepared shelled beans. Per 100 g that’s 5.2 g of fiber, and a full cup (about 150 g) reaches close to 8 g, better than a quarter of a day’s worth. What makes edamame stand out isn’t the fiber number on its own but the company it keeps: this is the rare snack that pairs complete plant protein with solid fiber in a pod you actually graze on.
Why edamame is a good fiber source — with a complete-protein bonus
Edamame is young, green soybeans eaten whole — water, skin, and all — so you get the intact fiber, a mix of soluble and insoluble that supports regularity and slows digestion. On its own that’s a respectable showing for a green snack. But the headline is the stacking: that ~3.9 g of fiber arrives with ~8.9 g of protein in the same 1/2 cup, and unlike beans, peas, or grains, soy is a complete protein — all nine essential amino acids in usable amounts, no rice-and-beans pairing required. Protein and fiber are the two most satiating things on a label, and edamame is one of the few plant foods that delivers a real dose of both in a form you’ll reach for repeatedly. A bowl of pods quiets an appetite the way a handful of crackers never will.
What the fiber does to net carbs
Here edamame breaks from the rest of the legume aisle. A 1/2 cup carries only about 6.7 g of total carbohydrate, and fiber isn’t digested into blood sugar, so net carbs come out to 6.7 − 3.9 ≈ 2.8 g. Almost half of edamame’s carbohydrate is fiber — a higher fiber share than kidney or pinto beans — which is exactly why it slots into low-carb and keto eating where starchier beans don’t. You get the fiber and the protein without the carb load, so the same serving that feeds your gut barely registers against a carb budget. That high-fiber, low-net-carb combination is edamame’s quiet superpower.
Edamame is a protein standout as much as a fiber one — see protein in edamame for the full amino-acid story. And for any frozen or seasoned bag, glance at the label’s fiber and sodium lines, since prep and salt vary by brand.
Frequently Asked Questions
How much fiber is in 1/2 cup of edamame?
About 3.9 g of dietary fiber in a 1/2-cup serving of prepared shelled edamame (75 g), which is 5.2 g per 100 g (USDA FDC 168411). A full cup (about 150 g) brings roughly 7.8 g — a solid quarter-plus of a day's fiber from a snack you eat by the handful.
What percent of the daily value for fiber is that?
About 14% of the Daily Value. The FDA sets the fiber DV at 28 g per day, so a 1/2-cup serving of edamame (~3.9 g) covers roughly a seventh of it — and a full cup gets you to about 28%, which is a lot for a green snack.
What type of fiber is in edamame?
A mix of soluble and insoluble fiber, like most whole legumes. Insoluble fiber adds bulk and supports regularity; soluble fiber slows digestion and helps you feel full. Because edamame is the whole young soybean — eaten water, skin, and all — you get that intact fiber rather than the stripped-down version in processed soy.
How do edamame affect net carbs?
Edamame is naturally low-carb for a legume. A 1/2 cup has only about 6.7 g of total carbohydrate, and the ~3.9 g of fiber isn't digested into blood sugar, so net carbs land near 2.8 g. That high-fiber, low-net-carb profile is unusual — most of the carbohydrate in edamame is fiber, which is why it fits low-carb eating far better than beans do.
Does edamame have more fiber than other beans?
Per 100 g it's in the same range as cooked kidney or pinto beans — around 5 g — but its standout trait is the ratio: edamame packs that fiber alongside complete protein and very few digestible carbs. Gram for gram of carbohydrate, almost half is fiber, a higher share than most legumes.
When was this data last verified?
2026-06-04, against USDA FoodData Central FDC 168411 (Edamame, frozen, prepared; SR Legacy). We re-verify reference pages periodically and update when USDA revises the entry.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). See our methodology and the carbs & net carbs lane.