Edamame vs Tempeh
Side-by-side macro comparison. Edamame vs Tempeh per their standard serving sizes.
Macro Comparison Table
| Macro | Edamame | Tempeh | Difference |
|---|---|---|---|
| Calories | 188 cal | 195 cal | -4% Edamame |
| Protein | 18g | 20g | -10% Edamame |
| Carbs | 14g | 8g | +75% Edamame |
| Fat | 8g | 11g | -27% 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. Tempeh delivers 195 calories with 20g protein, 8g carbs, and 11g fat. The most meaningful difference: they're within 7 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Edamame gives you 7 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), Tempeh delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Tempeh brings 195 calories — useful when you're chasing a surplus and struggling to eat enough. Tempeh delivers 20g 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
Tempeh fits cleanly into keto with only 8g carbs. Edamame at 14g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Edamame or Tempeh?
Tempeh has more protein: 20g vs 18g per serving. That's a difference of 2g.
Which has fewer calories, Edamame or Tempeh?
Edamame has 188 calories per serving vs 195 calories in Tempeh — a difference of 7 calories.
Is Edamame or Tempeh better for keto?
Tempeh is the better keto choice at 8g carbs per serving vs 14g carbs in Edamame.
Is Edamame or Tempeh better for weight loss?
For weight loss, Edamame gives you more calorie flexibility (7 cal less per serving). For preserving muscle during a deficit, Tempeh delivers more protein per calorie. Most people on cuts benefit from Tempeh.
Which Is Better for Your Goal?
🔥 Weight Loss
Edamame
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Tempeh
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Tempeh
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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