Edamame, frozen, prepared

Plant foods · Vegetables · All vegetables

g
Macronutrients 86 / 100 How is this scored?

Composition

Energy

Protein 11.9 g · 48 kcal/100g
Fat 5.2 g · 47 kcal/100g
Carbs 8.9 g · 36 kcal/100g
Fiber 5.2 g
Water 73 g
Total energy 121 kcal

Energy is predominantly from protein (37%); EFSA recommends 10–35% for a balanced diet

Fat quality 86 / 100 How is this scored?
Total fat
5.2g
Saturated
0.6g
Monounsat.
1.3g
Polyunsat.
2.2g
Omega-3
0.36g
Omega-6
1.79g

Saturated fat is 4.6% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 5.0 (target ≤ 4).

Protein quality 70 / 100 How is this scored?
Histidine 100%
Isoleucine 84%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 70%

Limiting amino acid is Valine (70% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 57 / 100 How is this scored?

Vitamins

Vitamin A 15 µg
Vitamin C 6.1 mg
Vitamin D 0.0 µg
Vitamin E 0.7 mg
Vitamin K 27 µg
Thiamin (B1) 0.20 mg
Riboflavin (B2) 0.16 mg
Niacin (B3) 0.9 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.10 mg
Folate (B9) 311 µg
Vitamin B12 0.00 µg

Minerals

Calcium 63 mg
Iron 2.3 mg
Magnesium 64 mg
Phosphorus 169 mg
Potassium 436 mg
Sodium 6 mg
Zinc 1.4 mg
Copper 0.35 mg
Manganese 1.02 mg
Selenium 0.8 µg

Notable source of Folate (B9) (156% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.