FiberUp
How much fiber is in edamame?
Edamame has 4 g of fiber per 1/2 cup (78 g). That is 14% of the daily value and a good amount for an legume.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About edamame and fiber
Edamame is whole soybeans eaten green, usually steamed in the pod. A half cup shelled gives 4 grams of fiber plus a full protein, and it is one of the few legumes that is low FODMAP at this serving.
How edamame compares to other legumes
Per typical serving. The highest legume in the database is navy beans at 9.6 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Chickpeas | 1/2 cup cooked | 6.2 g | 7.6 g | 22% |
| Black-Eyed Peas | 1/2 cup cooked | 5.6 g | 6.5 g | 20% |
| Refried Beans | 1/2 cup | 5.4 g | 4.3 g | 19% |
| Tempeh | 1/2 cup | 4 g | 4.8 g | 14% |
| Edamame | 1/2 cup | 4 g | 5.1 g | 14% |
| Falafel | 3 small patties | 2.5 g | 4.9 g | 9% |
| Hummus | 2 tbsp | 1.4 g | 4.7 g | 5% |
Servings to reach a daily goal
servings of edamame to reach 25 g, the adequate intake for adult women
servings of edamame to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for edamame
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Edamame, frozen, prepared | 6.2 g | – | – |
| Edamame, frozen, unprepared | 4.8 g | – | – |
| Soybeans, green, raw | 4.2 g | – | – |
| Edamame, cooked | 5 g | – | – |
| Soybeans, green, cooked, boiled, drained, without salt | 4.2 g | – | – |
| Soybeans, green, cooked, boiled, drained, with salt | 4.2 g | – | – |
Frequently asked questions
How much fiber is in edamame?
Is edamame high in fiber?
Is the fiber in edamame soluble or insoluble?
How many servings of edamame would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.