Beans & legumes
How much fiber is in edamame (shelled)?
8.1 g
of fiber in 1 cup of edamame (shelled) (155 g). That is an excellent amount: 21% of a man’s daily target (38 g) and 32% of a woman’s (25 g).
How it compares
Edamame, shelled ranks #20 of 32 beans & legumes and #30 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Soybeans, cooked | 1 cup (172 g) | 10.3 g |
| Fava beans, cooked | 1 cup (170 g) | 9.2 g |
| Black beans, canned | 1/2 cup (120 g) | 8.3 g |
| Edamame, shelled | 1 cup (155 g) | 8.1 g |
| Chickpeas, canned | 1/2 cup (120 g) | 7.6 g |
| Green peas, cooked | 1 cup (160 g) | 7.2 g |
| Baked beans, canned | 1/2 cup (127 g) | 5.2 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| Navy beans, cooked | 1 cup (182 g) | 19.1 g |
| Adzuki beans, cooked | 1 cup (230 g) | 16.8 g |
| French beans, cooked | 1 cup (177 g) | 16.6 g |
| Split peas, cooked | 1 cup (196 g) | 16.3 g |
Getting to your daily target
You would need about 3.1 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in edamame (shelled)?
1 cup of edamame (shelled) (155 g) contains 8.1 g of dietary fiber, according to USDA data. 100 g contains 5.2 g.
Is edamame high in fiber?
High in fiber. One serving gives 29% of the 28 g Daily Value used on US food labels. It ranks #20 of 32 beans & legumes in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 11212: “Edamame, frozen, prepared”. Fiber, total dietary: 5.2 g per 100 g. Serving weight 155 g. How we calculate.