Chicken Breast vs Edamame
Side-by-side macro comparison. Chicken Breast vs Edamame per their standard serving sizes.
Macro Comparison Table
| Macro | Chicken Breast | Edamame | Difference |
|---|---|---|---|
| Calories | 165 cal | 188 cal | -12% Chicken |
| Protein | 31g | 18g | +72% Chicken |
| Carbs | 0g | 14g | -100% Chicken |
| Fat | 3.6g | 8g | -55% Chicken |
Differences shown relative to Chicken Breast. Positive = Chicken Breast has more.
Quick Take
Chicken Breast delivers 165 calories per serving with 31g protein, 0g carbs, and 3.6g fat. Edamame delivers 188 calories with 18g protein, 14g carbs, and 8g fat. The most meaningful difference: they're within 23 calories per serving, so calorie load is essentially equivalent. For protein density per calorie, Chicken Breast wins at 75% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Chicken Breast gives you 23 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), Chicken Breast 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. Chicken Breast delivers 31g 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
Chicken Breast fits cleanly into keto with only 0g carbs. Edamame at 14g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Chicken Breast or Edamame?
Chicken Breast has more protein: 31g vs 18g per serving. That's a difference of 13g.
Which has fewer calories, Chicken Breast or Edamame?
Chicken Breast has 165 calories per serving vs 188 calories in Edamame — a difference of 23 calories.
Is Chicken Breast or Edamame better for keto?
Chicken Breast is the better keto choice at 0g carbs per serving vs 14g carbs in Edamame.
Is Chicken Breast or Edamame better for weight loss?
For weight loss, Chicken Breast gives you more calorie flexibility (23 cal less per serving). For preserving muscle during a deficit, Chicken Breast delivers more protein per calorie. Most people on cuts benefit from Chicken Breast.
Which Is Better for Your Goal?
🔥 Weight Loss
Chicken Breast
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Chicken Breast
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Chicken Breast
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
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
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Other ways Chicken Breast and Edamame stack up:
Full Chicken Breast guide • Full Edamame guide • All comparisons