Edamame vs Steak
Side-by-side macro comparison. Edamame vs Steak per their standard serving sizes.
Macro Comparison Table
| Macro | Edamame | Steak | Difference |
|---|---|---|---|
| Calories | 188 cal | 175 cal | +7% Edamame |
| Protein | 18g | 27g | -33% Edamame |
| Carbs | 14g | 0g | 0% Edamame |
| Fat | 8g | 7g | +14% Edamame |
Differences shown relative to Edamame. Positive = Edamame has more.
Quick Take
Edamame delivers 188 calories per serving with 18g protein, 14g carbs, and 8g fat. Steak delivers 175 calories with 27g protein, 0g carbs, and 7g fat. The most meaningful difference: they're within 13 calories per serving, so calorie load is essentially equivalent. For protein density per calorie, Steak wins at 62% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Steak gives you 13 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), Steak 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. Steak delivers 27g 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
Steak 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, Edamame or Steak?
Steak has more protein: 27g vs 18g per serving. That's a difference of 9g.
Which has fewer calories, Edamame or Steak?
Steak has 175 calories per serving vs 188 calories in Edamame — a difference of 13 calories.
Is Edamame or Steak better for keto?
Steak is the better keto choice at 0g carbs per serving vs 14g carbs in Edamame.
Is Edamame or Steak better for weight loss?
For weight loss, Steak gives you more calorie flexibility (13 cal less per serving). For preserving muscle during a deficit, Steak delivers more protein per calorie. Most people on cuts benefit from Steak.
Which Is Better for Your Goal?
🔥 Weight Loss
Steak
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Steak
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Steak
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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