Edamame vs Tuna
Side-by-side macro comparison. Edamame vs Tuna per their standard serving sizes.
Macro Comparison Table
| Macro | Edamame | Tuna | Difference |
|---|---|---|---|
| Calories | 188 cal | 116 cal | +62% Edamame |
| Protein | 18g | 26g | -31% Edamame |
| Carbs | 14g | 0g | 0% Edamame |
| Fat | 8g | 0.8g | +900% 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. Tuna delivers 116 calories with 26g protein, 0g carbs, and 0.8g fat. The most meaningful difference: Tuna saves 72 calories per serving — meaningful over a week of meals. For protein density per calorie, Tuna wins at 90% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Tuna 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), Tuna 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. Tuna delivers 26g 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
Tuna 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 Tuna?
Tuna has more protein: 26g vs 18g per serving. That's a difference of 8g.
Which has fewer calories, Edamame or Tuna?
Tuna has 116 calories per serving vs 188 calories in Edamame — a difference of 72 calories.
Is Edamame or Tuna better for keto?
Tuna is the better keto choice at 0g carbs per serving vs 14g carbs in Edamame.
Is Edamame or Tuna better for weight loss?
For weight loss, Tuna gives you more calorie flexibility (72 cal less per serving). For preserving muscle during a deficit, Tuna delivers more protein per calorie. Most people on cuts benefit from Tuna.
Which Is Better for Your Goal?
🔥 Weight Loss
Tuna
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Tuna
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Tuna
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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