Edamame is 121 calories per 100g shelled — one of the few plant proteins with a complete amino acid profile. A cup shelled is around 188 calories with 18g of protein. The in-pod version naturally portions slower, like pistachios in their shell.
Calories scale with portion. Here's how a typical edamame serving translates in your tracker:
Balanced — edamame sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
Point your iPhone camera at edamame and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreEdamame has approximately 121 calories per 100g (in shell). A typical serving — 1 cup, shelled (155g) — comes in at 188 calories.
11g of protein per 100g (in shell). That puts edamame at roughly 9.1g of protein per 100 calories — a useful lens when comparing to other legumes sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Edamame sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.