FiberKit
How much fiber is in edamame?
4.1 gfiber in ½ cup, shelled, cooked (78 g)
That’s 15% of the Daily Value: a good source of fiber by the FDA’s label rule (10 to 19% per serving).
- Per serving
- 4.1 g
- Daily Value
- 15%
- Per 100 g
- 5.2 g
- In beans and legumes
- #20 of 22
Soluble and insoluble fiber
Soluble 0.4 g (11%)Insoluble 3.6 g (89%)
Soluble fiber turns to gel and helps with cholesterol and blood sugar. Insoluble fiber adds bulk and keeps you regular.
Counts toward your 20 plants a week in FiberKit. Soybeans, firm tofu and tempeh count as the same plant.
Swap for more fiber
Compared with other beans and legumes
| # | Food | Serving | Fiber | % DV | Soluble · insoluble |
|---|---|---|---|---|---|
| 1 | Navy beans½ cup, cooked | ½ cup, cooked | 9.6 g | 34% | |
| 2 |  Adzuki beans½ cup, cooked | ½ cup, cooked | 8.4 g | 30% | |
| 3 |  Split peas½ cup, cooked | ½ cup, cooked | 8.1 g | 29% | No split data |
| 4 |  Lentils½ cup, cooked | ½ cup, cooked | 7.8 g | 28% | |
| 5 | Pinto beans½ cup, cooked | ½ cup, cooked | 7.7 g | 28% | |
| 20 |  Edamame½ cup, shelled, cooked | ½ cup, shelled, cooked | 4.1 g | 15% |
Questions
How much fiber is in edamame?
Edamame has 4.1 g of fiber in ½ cup, shelled, cooked (78 g), 15% of the Daily Value. That’s 5.2 g of fiber per 100 g.
Is edamame high in fiber?
It’s a good source. One serving gives 15% of the Daily Value. The FDA calls 10 to 19% a good source and 20% or more high.
Is the fiber in edamame soluble or insoluble?
Both. A serving has 0.4 g of soluble and 3.6 g of insoluble fiber, so it’s 11% soluble.
How does edamame compare with other beans and legumes?
It ranks #20 of 22 beans and legumes in FiberKit by fiber per serving. Navy beans leads with 9.6 g in ½ cup, cooked.
What’s a higher-fiber swap for edamame?
Tempeh has 6 g in 3 oz. That’s 1.9 g more than a serving of edamame.
Fiber: USDA FoodData Central, SR Legacy, FDC ID 168411. Values are for the serving shown and vary with variety and cooking.