How Much Protein in Edamame? Complete Breakdown by Serving Size

How much protein in edamame? If you're looking at edamame as a protein source, you need the real numbers. The answer isn't as simple as one number because it depends on how the edamame is prepared.

Fresh or boiled edamame beans contain about 11 grams of protein per 100 grams. Whereas roasted edamame contains 40-46 grams of protein per 100 grams. That's a massive difference, and it changes everything about how useful edamame is for hitting your protein goals.

This breakdown covers exactly how much protein in edamame you get per serving, why roasted versions pack more protein, and how it compares to other protein sources you're probably already eating.

The Quick Answer

Let's start with the numbers everyone wants to know:

Fresh/Boiled Edamame:

• 11g protein per 100g

• About 18g protein per 1 cup (155g)

• Light protein boost, good for side dishes

Roasted Edamame:

• 40-46g protein per 100g 

• About 12-14g protein per small pack (30g serving)

• Serious protein source, comparable to meat

Why the huge difference? When edamame is roasted, water evaporates. The protein doesn't disappear, it just gets concentrated into a smaller weight. Think of it like fresh grapes versus raisins.

Is Edamame High in Protein?

So is edamame high in protein compared to other foods? That depends on the form.

Fresh edamame at 11g per 100g is decent but not exceptional. It's on par with cooked dal (9g) and better than most vegetables, but won't compete with chicken or paneer.

Roasted edamame at 46g per 100g is legitimately high protein. It beats chicken breast (31g), matches many protein powders, and destroys most plant-based options.

The Complete Protein Advantage

Edamame is a complete protein with all nine essential amino acids your body can't make. Most plant proteins like dal or chickpeas are incomplete and need to be combined. With edamame, one food gives you complete nutrition.

Fresh vs Roasted: The Critical Difference

Understanding how much protein in edamame you actually get requires knowing this distinction. Most online sources only talk about fresh edamame, which undersells what this food can do.

What Happens During Roasting: Water makes up about 70-80%% of fresh edamame's weight. When you roast it, water evaporates while protein stays put. Everything gets concentrated per gram.

The Nutritional Impact:

Green Gainz uses this roasting process to create edamame that delivers 46g protein per 100g through proper roasting with minimal rice bran oil.

Edamame Protein Per Serving: Practical Measurements

Most people don't eat exactly 100 grams at a time, so here's edamame protein per serving in real-world portions:

Fresh/Boiled Edamame:

• 1 cup (155g): ~18g protein

• Small bowl (80g): ~9g protein

• Restaurant side portion (50g): ~5g protein

Roasted Edamame:

• Small snack pack/30g (1 Green Gainz pack): ~12-14g protein

• Handful/50g: ~16-20g protein

• 100g serving: ~46g protein

If you need 60-80g protein daily, you'd need about 3-4 cups of fresh edamame (not practical) or 150-180g of roasted edamame throughout the day (very doable). This is why roasted edamame protein content makes such a difference.

Edamame Protein Per 100g: How It Compares

Let's see edamame protein per 100g stacked against other common protein sources:

Key Takeaways:
Roasted edamame wins on pure protein density. Even chicken has fewer grams per 100g. For vegetarians, this is huge because most plant proteins can't compete with animal sources. All edamame forms provide complete protein, putting it ahead of dal and chickpeas that need grain pairings.

How Much Protein Per Day Can Edamame Provide?

Let's get practical about using roasted edamame as a primary protein source:

Snacking Strategy:

• 3 packs of roasted edamame throughout the day (30g each) = ~42g protein

• This covers 50-70% of most people's daily protein needs from snacking alone

Add dal and vegetables at meals, and you easily hit 70-100g daily. For athletes needing 80-120g protein, roasted edamame can contribute 40-50g through strategic snacking.

Why Roasted Edamame Protein Matters for Your Goals

Understanding how much protein in edamame you can get from roasted versions opens up new possibilities:

• Weight loss: High protein keeps you full with smaller portions

• Muscle building: Complete amino acids support repair and growth

• Vegetarian athletes: Matches animal protein density without enormous food volumes

• Convenience: Green Gainz packs deliver measured protein without cooking or refrigeration

Bottom Line

So how much protein in edamame can you really get? It depends entirely on whether you're eating fresh or roasted.

Fresh edamame at 11g per 100g is decent but won't move the needle for serious fitness goals. Roasted edamame protein at 46g per 100g is a legitimate protein powerhouse that competes with meat and beats most plant options.

Ready to experience what 46g protein per 100g actually feels like? Try Green Gainz roasted edamame in Classic, Cheese, Masala, Peri Peri Limon, Achaari, or Salt n Pepper flavors and see why this Japanese protein source is changing the game for Indian vegetarians and athletes.