Frozen foods
Frozen edamame
Shelled edamame is the only vegetable in the freezer aisle with a serious protein count — 18 grams a cup, complete, for about a dollar a serving.
Organic upgrade priority
Residue data does not apply
- →Pesticide residue monitoring does not apply to this food in the same way.
Key numbers
- Nutrient density
- 90/100
- Per calorie, across the whole database
- Typical price
- $3.29
- per 12 oz bag · organic +30%
- Servings a week
- 1.3
- Per person, at typical purchase volume
What to look at instead
Pesticide residue monitoring does not apply to frozen edamame the way it does to fresh produce. These are the measures that actually decide the purchase.
- Protein per serving
- 18.5 g
- Complete — unusual for a vegetable
- Cost per 10 g protein
- $0.71
- Fiber per serving
- 8 g
- What organic certifies here
- Non-GE soy
Nutrition
Per 1 cup shelled (155 g).
188
calories
18.5 g
protein
8 g
fiber
9 mg
sodium
- Complete protein 18.5 g
- Fiber 29% DV
- Folate 121% DV
Buying and storing
- ◆Steam from frozen for four minutes. Boiling washes out flavour and leaves them waterlogged.
- ◆Shelled edamame thawed under running water goes straight into salads and grain bowls with no cooking at all.
Common questions
›Is frozen edamame a healthy choice?
Shelled edamame is the only vegetable in the freezer aisle with a serious protein count — 18 grams a cup, complete, for about a dollar a serving. A 1 cup shelled (155 g) serving provides 188 calories, 18.5 g protein, and 8 g fiber, scoring 90/100 on nutrient density.
›Does frozen edamame need to be organic?
Pesticide residue monitoring does not apply to frozen edamame the way it does to fresh produce, so this site does not assign an organic upgrade priority. The label buys you a defined set of production standards rather than a measurable change in residue evidence.
›What can I buy instead of frozen edamame?
If the organic version is out of budget or the fresh price has spiked, Tofu, Chickpeas, Lentils cover similar ground on this list. Each one is either lower on residue evidence, cheaper per serving, or both.
Related foods
Lentils
$2.29 / 1 lb bag · organic $3.29
Nutrition 93/100 · 17.9 g protein · 15.6 g fiber
Not applicableChickpeas
$1.29 / 15 oz can · organic $1.89
Nutrition 89/100 · 14.5 g protein · 12.5 g fiber
Not applicableTofu
$2.79 / 14 oz block · organic $3.49
Nutrition 87/100 · 21.8 g protein · 2.9 g fiber
Not applicableFrozen berries
$4.49 / 16 oz bag · organic $5.99