How much potassium is in edamame?
Edamame has 327 mg of potassium per 1/2 cup (75 g) — about 7% of the 4,700 mg Daily Value. That's 436 mg per 100 g, roughly 0.8× a medium banana (~422 mg).
USDA FoodData Central · frozen, prepared · FDC 168411
Potassium by portion
| Portion | Potassium | % DV | Sodium | Calories |
|---|---|---|---|---|
| 1/2 cup (75 g) | 327 mg | 7% | 5 mg | 91 |
| 100 g | 436 mg | 9% | 6 mg | 121 |
| 1 oz (28 g) | 124 mg | 3% | 2 mg | 34 |
% DV against the FDA Daily Value of 4,700 mg of potassium. Whole foods are naturally potassium-rich and low in sodium — the ratio heart guidelines (like DASH) favor. Values from USDA per-100 g data (FDC 168411, SR Legacy). frozen, prepared.
Edamame is a quietly strong potassium snack: a 1/2-cup serving of prepared pods (75 g) delivers about 327 mg of potassium, which is roughly 7% of the 4,700 mg Daily Value and about 0.8× the potassium in a medium banana (~422 mg). Per 100 g it runs 436 mg — one of the higher figures among everyday plant foods you can eat by the handful. Scale up to a full cup (about 150 g) and you’re near 654 mg, more than a banana and a half, from a side of soybeans most people think of as a protein food first.
Why the potassium matters — and the sodium angle
Potassium is the mineral that balances sodium in the body. Where sodium pulls water in and nudges blood pressure up, potassium helps blood vessels relax and helps your kidneys clear excess sodium — which is exactly why blood-pressure-focused eating patterns like DASH are built on potassium-rich, low-sodium whole foods. Edamame fits that brief almost perfectly: plain prepared pods carry only about 4 mg of sodium per 1/2-cup serving, so the potassium-to-sodium ratio is heavily in your favor before you add anything. The usual catch is the salt shaker — steamed pods are often dusted with sea salt, and seasoning packets can add real sodium — so if blood pressure is the reason you’re here, go light on the finishing salt and let the bean do the work. (This is general nutrition information, not medical advice; people with kidney disease are often told to limit potassium and should follow their clinician’s guidance.)
A snack that brings more than one mineral
What sets edamame apart from a banana or a handful of nuts is that the potassium doesn’t come alone. The same 1/2-cup serving brings about 8.9 g of complete plant protein — soy is one of the few plant foods with all nine essential amino acids — plus roughly 4 g of fiber, all for around 90 calories. That combination of potassium, protein, and fiber in a naturally low-sodium, snackable form is unusual; most foods give you one of those, not all three at once. Steamed pods you graze on, or shelled beans tossed into a salad or grain bowl, are an easy way to push your daily potassium up without leaning on the same banana every morning.
For the full protein side of edamame — including why it’s a complete protein and how it stacks against tofu — see protein in edamame.
Frequently Asked Questions
How much potassium is in a serving of edamame?
About 327 mg of potassium in a 1/2-cup serving of prepared edamame (75 g), which is 436 mg per 100 g (USDA FDC 168411). A full cup (about 150 g) roughly doubles that to around 654 mg — and it arrives with almost no sodium, just a few milligrams per serving.
What percent of the daily value for potassium is that?
Roughly 7% of the 4,700 mg Daily Value per 1/2 cup, and about 14% for a full cup. Potassium is one of the nutrients the FDA now requires on labels precisely because most people fall short of 4,700 mg a day, so a snackable 7% serving is a useful contribution.
Is edamame high in potassium compared to a banana?
A 1/2 cup is about 0.8× a medium banana (~422 mg) — close to a whole banana from a small side of pods, and a full cup clears one and a half bananas. Bananas get the potassium reputation, but edamame quietly competes while adding protein and fiber a banana doesn't have.
Why does potassium matter?
Potassium is the counterweight to sodium: it helps blood vessels relax and supports normal blood pressure, which is why potassium-rich, low-sodium eating patterns like DASH are built around foods such as edamame. It also supports normal muscle and nerve function. This is general nutrition information, not medical advice.
Does edamame have added sodium, and what about salted pods?
Plain prepared edamame is naturally very low in sodium — only about 4 mg per 1/2-cup serving — so the potassium-to-sodium ratio is excellent on its own. The salt comes from how it's served: a heavy sprinkle on steamed pods or a salty seasoning packet can add meaningful sodium, so go light if you're watching it.
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). High-potassium diets aren't for everyone — people with kidney disease are often told to limit it; this is reference data, not medical advice. See our methodology.