Edamame vs Tofu
Side-by-side macro comparison. Edamame vs Tofu per their standard serving sizes.
Macro Comparison Table
| Macro | Edamame | Tofu | Difference |
|---|---|---|---|
| Calories | 188 cal | 144 cal | +31% Edamame |
| Protein | 18g | 17g | +6% Edamame |
| Carbs | 14g | 3g | +367% Edamame |
| Fat | 8g | 9g | -11% 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. Tofu delivers 144 calories with 17g protein, 3g carbs, and 9g fat. The most meaningful difference: Tofu saves 44 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Tofu gives you 44 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), Tofu 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
Tofu fits cleanly into keto with only 3g carbs. Edamame at 14g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Edamame or Tofu?
Edamame has more protein: 18g vs 17g per serving. That's a difference of 1g.
Which has fewer calories, Edamame or Tofu?
Tofu has 144 calories per serving vs 188 calories in Edamame — a difference of 44 calories.
Is Edamame or Tofu better for keto?
Tofu is the better keto choice at 3g carbs per serving vs 14g carbs in Edamame.
Is Edamame or Tofu better for weight loss?
For weight loss, Tofu gives you more calorie flexibility (44 cal less per serving). For preserving muscle during a deficit, Tofu delivers more protein per calorie. Most people on cuts benefit from Tofu.
Which Is Better for Your Goal?
🔥 Weight Loss
Tofu
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
Tofu
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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