Edamame Pasta: Nutrition Facts and Benefits

Edamame pasta is one of several legume-based pasta products.

But what does it offer nutritionally, and how does it compare to regular pasta?

This article provides a complete guide to edamame pasta’s nutritional values and potential benefits.

What Is Edamame Pasta?

Edamame pasta spaghetti (dried) on a grey surface.

Edamame pasta takes the same form as regular pasta but has a different primary ingredient: edamame flour.

Like regular pasta, edamame pasta is available in numerous different-shaped varieties, from edamame noodles to edamame lasagna sheets and more.

As we can see in the above image, it looks just like wheat pasta but has a slight olive-green color.

Edamame pasta is an excellent plant-based protein source, rich in fiber, and provides a broad range of essential nutrients.


Edamame pasta has just one ingredient: edamame flour.

The word edamame refers to immature soybeans (also sometimes known as green soybeans).

100% edamame pasta products should contain no other ingredients.

However, some pasta products may use various different flours. Therefore, it is always a good idea to check the product label to be sure of the ingredients.


Taste is subjective, and we all like different things, but edamame pasta doesn’t taste too far away from the flavor of wheat pasta. However, compared to wheat pasta, it has slightly nutty and earthy flavor tones.

It also has a grainier texture than wheat (white) pasta, similar to wholewheat pasta and other legume pasta varieties like black bean pasta, red lentil pasta and chickpea pasta.

Edamame pasta is firm and chewy, meaning that its characteristics are a lot more like traditional pasta than ‘pasta alternatives’ like zucchini noodles.

Key Point: Edamame pasta has a similar appearance and taste as traditional pasta, but it has a slightly nutty flavor and firm and chewy texture.

What Nutrients Does It Contain?

Here are the full nutritional values of cooked edamame pasta per 140-gram cup serving.

The source of this nutritional data is the NCC Food and Nutrient Database (1).

All daily values (% DV) have been calculated by using this data alongside the FDA’s daily values (2).

Nutrition Facts

NameAmount% Daily Value
Calories156 kcal
Carbohydrates18.47 g6.7% DV
Fiber11.54 g41.2% DV
Sugars5.11 g
Fat3.11 g4.0% DV
Saturated fat0.45 g2.3% DV
Monounsaturated fat0.59 g
Polyunsaturated fat1.58 g
Omega-30.20 g
Omega-61.37 g
Protein21.28 g42.6% DV
Cholesterol0 mg0% DV
Table 1: Nutrition facts for cooked edamame pasta per 140-gram cup

Vitamin Content

NameAmount% Daily Value
Choline79.8 mg14.5% DV
Folate, DFE126.85 mcg31.7% DV
Vitamin A, RAE1.05 mcg0.1% DV
Vitamin B1 (thiamin)0.36 mg30% DV
Vitamin B2 (riboflavin)0.17 mg13.1% DV
Vitamin B3 (niacin)1.25 mg7.8% DV
Vitamin B5 (pantothenic acid)0.73 mg14.6% DV
Vitamin B6 (pyridoxine)0.32 mg18.8% DV
Vitamin B12 (cobalamin)0 mcg0% DV
Vitamin C0 mg0% DV
Vitamin D0 mcg0% DV
Vitamin E0.24 mg1.6% DV
Vitamin K5.59 mcg4.7% DV
Table 2: Vitamin content in cooked edamame pasta per 140-gram cup

Mineral Content

NameAmount% Daily Value
Calcium124.22 mg9.6% DV
Copper1.26 mg140% DV
Iron6.22 mg35% DV
Magnesium143.77 mg34.2% DV
Manganese1.39 mg60.4% DV
Phosphorus285.18 mg22.8% DV
Potassium1,116.47 mg23.8% DV
Selenium11.42 mcg20.8% DV
Sodium7.34 mg0.3% DV
Zinc1.75 mg15.9% DV
Table 3: Mineral content in cooked edamame pasta per 140-gram cup

Benefits of Edamame Pasta

Here is an overview of some of edamame pasta’s benefits.

It Provides a Broad Range of Essential Nutrients

As we can see from the previous nutritional values, edamame pasta offers a lot of nutritional value:

  • More than 21 grams of protein and 11 grams of fiber per cup serving
  • Significant folate content
  • Greater than 10% of the daily value per serving for the following vitamins: choline, folate, vitamins B1, B2, B6, and B6.
  • More than 100% of the daily value of copper
  • Greater than 20% of the daily value for the minerals iron, magnesium, manganese, phosphorus, potassium, selenium, zinc

Fewer Carbohydrates and Calories

Compared to regular pasta, edamame pasta contains fewer carbohydrates. As a result, an equivalent serving size of edamame pasta provides the same amount of food but with fewer calories.

Anyone looking to decrease their carbohydrate intake may also wish to consider edamame pasta.


Gluten is a protein found in wheat and wheat products, which include wheat pasta.

Some people cannot consume gluten-containing foods without experiencing adverse effects such as digestive problems. This can be due to an autoimmune disorder called celiac disease or general gluten sensitivity (3, 4).

For this reason, edamame pasta is an excellent gluten-free replacement option for regular pasta.

Key Point: Edamame pasta is gluten-free, provides a rich source of essential nutrients, and contains fewer carbohydrates and calories than regular pasta.

How Does Edamame Pasta Compare To Wheat Pasta?

As previously mentioned, edamame pasta is gluten-free, which is one key difference compared to wheat pasta.

We will now look at some other differences between the two.

Nutritional Content

To assess nutritional differences, the following table compares the total nutritional values of edamame pasta, white pasta (enriched), and wholewheat pasta. These values are per 100 grams cooked (1, 5, 6).

NutrientEdamame PastaWhite PastaWholewheat Pasta
Calories111 kcal158 kcal149 kcal
Carbohydrates13.19 g30.9 g30.1 g
Fiber8.24 g1.8 g3.9 g
Sugars3.65 g0.56 g0.75 g
Fat2.22 g0.93 g1.71 g
Saturated fat0.32 g0.18 g0.24 mg
Monounsaturated fat0.42 g0.13 g0.18 mg
Polyunsaturated fat1.13 g0.33 g0.57 mg
Omega-30.14 g0.02 g0.04 g
Omega-60.98 g0.30 g0.54 g
Protein15.20 g5.80 g5.99 g
Choline57.0 mg6.4 mg6.5 mg
Folate, DFE90.61 mcg73 mcg21 mcg
Vitamin A, RAE0.75 mcg0 mcg0 mcg
Vitamin B1 0.26 mg0.27 mg0.16 mg
Vitamin B20.12 mg0.14 mg0.10 mg
Vitamin B30.89 mg1.69 mg3.13 mg
Vitamin B50.52 mg0.11 mg0.27 mg
Vitamin B60.23 mg0.05 g0.09 mg
Vitamin B120 mcg0 mcg0 mcg
Vitamin C0 mg0 mg0 mg
Vitamin D0 mcg0 mcg0 mcg
Vitamin E0.17 mg0.06 mg0.23 mg
Vitamin K3.99 mcg0.5 mcg0.6 mcg
Calcium88.73 mg7 mg13 mg
Copper0.90 mg0.1 mg0.23 mg
Iron4.44 mg1.28 mg1.72 mg
Magnesium102.69 mg18 mg54 mg
Manganese0.99 mg0.32 mg1.32 mg
Phosphorus203.70 mg58 mg127 mg
Potassium797.48 mg44 mg96 mg
Selenium8.16 mcg26.4 mcg36.3 mg
Sodium5.24 mg1 mg4 mg
Zinc1.25 mg0.51 mg1.34 mg
Table 4: Full nutritional comparison of edamame pasta, white pasta, and wholewheat pasta per 100 grams cooked

From this comparison, we can see that:

  • Despite having higher fiber and protein content, Edamame pasta contains fewer calories and carbohydrates than wheat pasta. This makes edamame pasta a good alternative for people wishing to increase their fiber and protein intake.
  • Compared to wheat and wholewheat pasta, edamame pasta has a higher content of most vitamins and minerals. One notable exemption to this is selenium, which is present in higher amounts in wheat pasta.

Glycemic Index

There is no research showing the glycemic index of edamame pasta. However, it contains significantly fewer carbohydrates than wheat pasta.

For this reason, it is reasonable to expect that edamame pasta has a lower glycemic index than regular pasta, so it likely has a smaller impact on blood sugar levels.

Key Point: Compared to wheat pasta, edamame pasta contains more protein, more fiber, and more of most vitamins and minerals. It also has a significantly lower calorie and carbohydrate content.

Potential Downsides

The only ingredient in edamame pasta is flour from edamame (immature soybeans). Since the product is 100% soy-based, edamame pasta is unsuitable for anyone with a soy allergy.

Based on a meta-analysis of European Union data on soy allergy which included clinical confirmation, it is thought that the prevalence of soy allergy is at least 0.3% of the population (7).

Aside from potential allergies, the only other downside of edamame pasta appears to be the price. Although still relatively affordable, it does consistently cost more than traditional pasta.

How To Use

We can use edamame pasta in a wide variety of ways. However, there is nothing unique about edamame pasta; it doesn’t have to be used differently from regular pasta.

To boil the pasta, follow these steps:

Time needed: 12 minutes

  1. Bring water to a boil

    Add about a liter of water for every 100 grams of dried edamame pasta to a pan and bring it to a boil.

  2. Add the pasta

    When the water is boiling, add the dried edamame pasta.

  3. Reduce heat and simmer

    After adding the pasta, lower the heat and simmer for approximately five minutes. Add a minute extra if you prefer softer pasta, or cook for a minute less for a firmer finished pasta.

  4. Drain and serve

    Once the pasta is ready, drain the water and use the pasta as you wish.

It is also possible to use edamame pasta for specific dishes such as lasagna (edamame pasta sheets are available) or spaghetti (edamame noodles). In addition, many edamame pasta recipes are available online.

Common Questions

Lastly, here are some common questions about edamame pasta to answer any potential remaining questions.

Is edamame pasta healthy?

Edamame pasta offers a broad range of beneficial nutrients in higher amounts than regular pasta and for fewer calories. As a result, edamame pasta is a healthy pasta alternative.

Is edamame pasta suitable for low-carb and keto diets?

Most low-carb dieters shun regular pasta due to its relatively high carbohydrate content, but is edamame pasta more suitable for such diets? With only 13 grams of carbohydrates per 100-gram serving (cooked), edamame pasta can undoubtedly fit into lower-carbohydrate diets, but it depends on the individual and their dietary aimsand preferences.

How many carbs does edamame pasta contain?

When cooked, edamame pasta provides 13 grams of carbohydrate per 100 grams and 18 grams per 140-gram cup.

Final Thoughts

Overall, edamame pasta offers a lot nutritionally.

It’s an excellent source of plant protein and fiber and contains substantial amounts of several essential vitamins and minerals.

It may be particularly beneficial as a nutritional upgrade from regular white pasta for those who enjoy eating pasta frequently.

Photo of author

Michael Joseph, MSc

Michael works as a nutrition educator in a community setting and holds a Master's Degree in Clinical Nutrition. He believes in providing reliable and objective nutritional information to allow informed decisions.