Edamame vs Turkey Breast (deli)
Side-by-side macro comparison. Edamame vs Turkey Breast (deli) per their standard serving sizes.
Turkey Breast (deli)
per 2 slices (56g)
Macro Comparison Table
| Macro | Edamame | Turkey Breast (deli) | Difference |
|---|---|---|---|
| Calories | 188 cal | 50 cal | +276% Edamame |
| Protein | 18g | 11g | +64% Edamame |
| Carbs | 14g | 1g | +1300% Edamame |
| Fat | 8g | 0.5g | +1500% 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. Turkey Breast (deli) delivers 50 calories with 11g protein, 1g carbs, and 0.5g fat. The most meaningful difference: Turkey Breast (deli) saves 138 calories per serving — meaningful over a week of meals. For protein density per calorie, Turkey Breast (deli) wins at 88% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Turkey Breast (deli) gives you 138 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), Turkey Breast (deli) 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
Turkey Breast (deli) fits cleanly into keto with only 1g carbs. Edamame at 14g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Edamame or Turkey Breast (deli)?
Edamame has more protein: 18g vs 11g per serving. That's a difference of 7g.
Which has fewer calories, Edamame or Turkey Breast (deli)?
Turkey Breast (deli) has 50 calories per serving vs 188 calories in Edamame — a difference of 138 calories.
Is Edamame or Turkey Breast (deli) better for keto?
Turkey Breast (deli) is the better keto choice at 1g carbs per serving vs 14g carbs in Edamame.
Is Edamame or Turkey Breast (deli) better for weight loss?
For weight loss, Turkey Breast (deli) gives you more calorie flexibility (138 cal less per serving). For preserving muscle during a deficit, Turkey Breast (deli) delivers more protein per calorie. Most people on cuts benefit from Turkey Breast (deli).
Which Is Better for Your Goal?
🔥 Weight Loss
Turkey Breast (deli)
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
Turkey Breast (deli)
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 Edamame and Turkey Breast (deli) stack up:
Full Edamame guide • Full Turkey Breast (deli) guide • All comparisons