Edible parts
Seeds (pulses)
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 506 kJ / 121 kcal | 6% |
| Protein | 11.9 g | 24% |
| Carbohydrate | 8.91 g | 3% |
| Natural sugars | 2.18 g | 2% |
| Fat | 5.2 g | 7% |
| Saturated fat | 0.62 g | 3% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 5.2 g |
| Monounsaturated fat | 1.28 g |
| Polyunsaturated fat | 2.16 g |
| Omega-3 (ALA) | 0.36 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 15 µg RAE | 2% |
| Vitamin C | 6.1 mg | 8% |
| Vitamin K | 26.7 µg | 36% |
| Folate | 311 µg | 156% |
| Thiamin (B1) | 0.2 mg | 18% |
| Riboflavin (B2) | 0.16 mg | 11% |
| Niacin (B3) | 0.92 mg | 6% |
| Pantothenic acid (B5) | 0.4 mg | 7% |
| Vitamin B6 | 0.1 mg | 7% |
| Choline | 56.3 mg | — |
| Calcium | 63 mg | 8% |
| Iron | 2.27 mg | 16% |
| Magnesium | 64 mg | 17% |
| Potassium | 436 mg | 22% |
| Zinc | 1.37 mg | 14% |
| Copper | 0.35 mg | 35% |
| Manganese | 1.02 mg | 51% |
| Phosphorus | 169 mg | 24% |
| Sodium | 6 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Edamame, frozen, prepared (USDA FDC SR Legacy 168411). Nutrients the row does not report are left blank.
Prep notes
Young soy. Technically steamed; often eaten chilled.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Edamame (Glycine max) is listed in Thrive’s plant atlas under legume. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Seeds (pulses).