Beef Jerky vs Edamame
Side-by-side macro comparison. Beef Jerky vs Edamame per their standard serving sizes.
Macro Comparison Table
| Macro | Beef Jerky | Edamame | Difference |
|---|---|---|---|
| Calories | 116 cal | 188 cal | -38% Beef |
| Protein | 9.4g | 18g | -48% Beef |
| Carbs | 3.1g | 14g | -78% Beef |
| Fat | 7.3g | 8g | -9% Beef |
Differences shown relative to Beef Jerky. Positive = Beef Jerky has more.
Quick Take
Beef Jerky delivers 116 calories per serving with 9.4g protein, 3.1g carbs, and 7.3g fat. Edamame delivers 188 calories with 18g protein, 14g carbs, and 8g fat. The most meaningful difference: Beef Jerky saves 72 calories per serving — meaningful over a week of meals. For protein density per calorie, Edamame wins at 38% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Beef Jerky gives you 72 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Edamame delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Edamame brings 188 calories — useful when you're chasing a surplus and struggling to eat enough. Edamame delivers 18g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Beef Jerky fits cleanly into keto with only 3.1g carbs. Edamame at 14g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Beef Jerky or Edamame?
Edamame has more protein: 18g vs 9.4g per serving. That's a difference of 8.6g.
Which has fewer calories, Beef Jerky or Edamame?
Beef Jerky has 116 calories per serving vs 188 calories in Edamame — a difference of 72 calories.
Is Beef Jerky or Edamame better for keto?
Beef Jerky is the better keto choice at 3.1g carbs per serving vs 14g carbs in Edamame.
Is Beef Jerky or Edamame better for weight loss?
For weight loss, Beef Jerky gives you more calorie flexibility (72 cal less per serving). For preserving muscle during a deficit, Edamame delivers more protein per calorie. Most people on cuts benefit from Edamame.
Which Is Better for Your Goal?
🔥 Weight Loss
Edamame
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Edamame
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Beef Jerky
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
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Other ways Beef Jerky and Edamame stack up:
Full Beef Jerky guide • Full Edamame guide • All comparisons