Edamame vs Turkey
Side-by-side macro comparison. Edamame vs Turkey per their standard serving sizes.
Macro Comparison Table
| Macro | Edamame | Turkey | Difference |
|---|---|---|---|
| Calories | 188 cal | 135 cal | +39% Edamame |
| Protein | 18g | 30g | -40% Edamame |
| Carbs | 14g | 0g | 0% Edamame |
| Fat | 8g | 1g | +700% 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 delivers 135 calories with 30g protein, 0g carbs, and 1g fat. The most meaningful difference: Turkey saves 53 calories per serving — meaningful over a week of meals. For protein density per calorie, Turkey wins at 89% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Turkey gives you 53 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 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. Turkey delivers 30g 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 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 Turkey?
Turkey has more protein: 30g vs 18g per serving. That's a difference of 12g.
Which has fewer calories, Edamame or Turkey?
Turkey has 135 calories per serving vs 188 calories in Edamame — a difference of 53 calories.
Is Edamame or Turkey better for keto?
Turkey is the better keto choice at 0g carbs per serving vs 14g carbs in Edamame.
Is Edamame or Turkey better for weight loss?
For weight loss, Turkey gives you more calorie flexibility (53 cal less per serving). For preserving muscle during a deficit, Turkey delivers more protein per calorie. Most people on cuts benefit from Turkey.
Which Is Better for Your Goal?
🔥 Weight Loss
Turkey
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Turkey
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Turkey
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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