Soybeans vs Edamame: Calories and Nutrition Compared (2026)
Soybeans and edamame have distinct nutritional profiles.
Soybeans have higher protein at 18.2 g compared to edamame's 11.9 g, while edamame is lower in calories at 121 versus soybeans' 172.
Soybeans and edamame are both derived from the same plant but have different uses and nutritional values. This comparison highlights their key differences per 100 g serving.
What Is the Difference Between Soybeans and Edamame?
Soybeans are mature seeds from the soybean plant, often used for oil, tofu, and various food products. They are known for their high protein and fat content. Edamame are young, green soybeans that are harvested before they mature. They are commonly served as a snack or appetizer and are rich in protein and fiber.
Soybeans vs Edamame: Nutrition Side by Side
The following table outlines the nutritional differences between soybeans and edamame per 100 g.
| Nutrient (per 100 g) | Soybeans (cooked) | Edamame (prepared) |
|---|---|---|
| Calories | 172 kcal | 121 kcal |
| Protein | 18.2 g | 11.9 g |
| Carbs | 8.4 g | 8.9 g |
| Sugar | 2.4 g | 2.2 g |
| Fat | 9.0 g | 5.2 g |
| Fiber | 6 g | 5.2 g |
| Sodium | 237 mg | 6 mg |
Which Is Better, Soybeans or Edamame?
For weight loss: Edamame has fewer calories at 121 compared to soybeans' 172, making it a better choice for weight loss.
For muscle and protein: Soybeans provide more protein at 18.2 g, while edamame offers 11.9 g, making soybeans more beneficial for muscle building.
For low-carb or low-sugar: Soybeans have 8.4 g of carbs and 2.4 g of sugar, while edamame has 8.9 g of carbs and 2.2 g of sugar, making soybeans slightly lower in sugar.
How to Track Soybeans and Edamame Accurately
Portion sizes and macronutrient ratios can be easily misjudged, leading to inaccurate dietary assessments. 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 reference values for educational purposes only and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.
Frequently Asked Questions (FAQ)
Which has more protein?
Soybeans have 18.2 g of protein, while edamame has 11.9 g.
Which has fewer calories?
Edamame has 121 calories, while soybeans have 172 calories.
What is the fat content of soybeans?
Soybeans contain 9.0 g of fat per 100 g.
How much fiber is in edamame?
Edamame has 5.2 g of fiber per 100 g.
What is the sodium content in soybeans?
Soybeans contain 237 mg of sodium per 100 g.
How much sugar is in edamame?
Edamame contains 2.2 g of sugar per 100 g.
Key Takeaways
- Soybeans have 172 calories per 100 g.
- Edamame has 121 calories per 100 g.
- Soybeans contain 18.2 g of protein per 100 g.
- Edamame contains 11.9 g of protein per 100 g.
- Soybeans have 9.0 g of fat per 100 g.
- Edamame has 5.2 g of fiber per 100 g.
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