Edamame Shelled comes in around 121 calories per 100g. Strong plant-protein source at 11g per 100g. A cup-cooked portion typically lands 206–230 calories depending on density.
Calories scale with portion. Here's how a typical edamame shelled serving translates in your tracker:
Balanced — edamame shelled sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
How edamame shelled stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at edamame shelled 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 Shelled has approximately 121 calories per 100g. A typical serving — 3 oz (85g) — comes in at 103 calories.
11g of protein per 100g. That puts edamame shelled 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 Shelled sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.