Edamame vs Chickpeas: Calories and Nutrition Compared (2026)

Edamame contains 11.9 g of protein and 121 calories, while chickpeas have 8.9 g of protein and 164 calories. Edamame is higher in protein and lower in calories.

Edamame and chickpeas are both popular plant-based foods, each offering unique nutritional benefits. This comparison highlights their differences in calories, protein, and other key nutrients.

What Is the Difference Between Edamame and Chickpeas?

Edamame are young soybeans harvested before they mature, often enjoyed steamed or boiled. They are a rich source of protein and essential nutrients. Chickpeas, also known as garbanzo beans, are legumes that are commonly used in various dishes, including hummus. They are known for their high fiber and protein content.

Edamame vs Chickpeas: Nutrition Side by Side

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

Nutrient (per 100 g)	Edamame (prepared)	Chickpeas (cooked)
Calories	121 kcal	164 kcal
Protein	11.9 g	8.9 g
Carbs	8.9 g	27.4 g
Sugar	2.2 g	4.8 g
Fat	5.2 g	2.6 g
Fiber	5.2 g	7.6 g
Sodium	6 mg	7 mg

Which Is Better, Edamame or Chickpeas?

For weight loss: Edamame has 121 calories per 100 g, while chickpeas have 164 calories. Choosing edamame may be more beneficial for weight loss.

For muscle and protein: Edamame provides 11.9 g of protein per 100 g, compared to chickpeas' 8.9 g. Therefore, edamame is a better option for protein intake.

For low-carb or low-sugar: Edamame has 8.9 g of carbs and 2.2 g of sugar, while chickpeas have 27.4 g of carbs and 4.8 g of sugar. Edamame is lower in both carbs and sugar.

How to Track Edamame and Chickpeas Accurately

Portion sizes and macronutrient content can be easily misjudged, impacting 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. Always consult a healthcare professional for dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Edamame has 11.9 g of protein per 100 g, while chickpeas have 8.9 g. Therefore, edamame has more protein.

Which has fewer calories?

Edamame contains 121 calories per 100 g, while chickpeas have 164 calories. Thus, edamame has fewer calories.

What is the fiber content in edamame?

Edamame contains 5.2 g of fiber per 100 g.

How much fat is in chickpeas?

Chickpeas have 2.6 g of fat per 100 g.

What is the sugar content in edamame?

Edamame has 2.2 g of sugar per 100 g.

How much sodium is in both foods?

Edamame contains 6 mg of sodium, while chickpeas contain 7 mg per 100 g.

Key Takeaways

• Edamame has 121 calories per 100 g.
• Chickpeas have 164 calories per 100 g.
• Edamame contains 11.9 g of protein.
• Chickpeas contain 8.9 g of protein.
• Edamame has 5.2 g of fiber.
• Chickpeas have 7.6 g of fiber.