9 Health benefits of edamame. This legume’s a low calorie snack option that’s tasty and nutritious. Nutrient Amount Water (g) 113 Calories 224 Protein 37% of the Daily Value (DV) Total lipid (g) 12.1 Carbohydrates (g) 13.8 Fiber (g) 8 Sugars (g) 3.38 Calcium 10% of the DV Iron 20% of the DV Magnesium 25% of the DV Phosphorus 26% of the DV Potassium 19% of the DV Folate 115% of the DV Vitamin K1 56% of the DV Thiamine 20% of the DV Riboflavin 14% of the DV Copper 27% of the DV