Edamame vs Chicken Breast: Calories and Nutrition Compared (2026)

Chicken breast is higher in protein with 31.0 g compared to edamame's 11.9 g. Edamame has fewer calories at 121 compared to chicken breast's 165.

Edamame and chicken breast are both popular protein sources, but they differ significantly in their nutritional profiles. This comparison highlights their calorie content, protein levels, and other key nutrients.

What Is the Difference Between Edamame and Chicken Breast?

Edamame are young soybeans that are harvested before they fully mature. They are often consumed as a snack or added to various dishes for their nutritional benefits. Chicken breast is a lean cut of poultry that is widely consumed for its high protein content. It is versatile in cooking and commonly used in various cuisines.

Edamame vs Chicken Breast: Nutrition Side by Side

The following table provides a side-by-side comparison of edamame and chicken breast based on their nutritional values.

Nutrient (per 100 g)	Edamame (prepared)	Chicken breast (roasted, skinless)
Calories	121 kcal	165 kcal
Protein	11.9 g	31.0 g
Carbs	8.9 g	0 g
Sugar	2.2 g	0 g
Fat	5.2 g	3.6 g
Fiber	5.2 g	0 g
Sodium	6 mg	74 mg

Which Is Better, Edamame or Chicken Breast?

For weight loss: Edamame has 121 calories per 100 g, while chicken breast contains 165 calories, making edamame the lower-calorie option.

For muscle and protein: With 31.0 g of protein per 100 g, chicken breast is significantly higher in protein than edamame, which has 11.9 g.

For low-carb or low-sugar: Chicken breast has 0 g of carbs and sugar, while edamame contains 8.9 g of carbs and 2.2 g of sugar.

How to Track Edamame and Chicken breast Accurately

Portion sizes and macronutrient content can be easily misjudged, affecting dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. This comparison is based on per-100g nutritional data. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Chicken breast has 31.0 g of protein, while edamame has 11.9 g.

Which has fewer calories?

Edamame has 121 calories, while chicken breast has 165 calories.

What is the fat content in chicken breast?

Chicken breast contains 3.6 g of fat per 100 g.

How much fiber is in edamame?

Edamame contains 5.2 g of fiber per 100 g.

What is the sodium content in edamame?

Edamame has 6 mg of sodium per 100 g.

How much sugar is in edamame?

Edamame contains 2.2 g of sugar per 100 g.

Key Takeaways

• Edamame has 121 calories per 100 g.
• Chicken breast has 165 calories per 100 g.
• Edamame contains 11.9 g of protein.
• Chicken breast contains 31.0 g of protein.
• Edamame has 5.2 g of fat.
• Chicken breast has 3.6 g of fat.