Chicken Breast vs Edamame, frozen, prepared
Side-by-side nutrition comparison per serving. See which fits your goals better.
Chicken breast at 165 calories and 22.5g protein per 100g is the gym staple everyone knows, but edamame at 121 calories and 11.9g protein deserves far more attention than it gets. Yes, chicken has nearly double the protein per gram, but edamame brings 5.2g fiber, 5.2g fat with a favorable polyunsaturated profile, and a suite of isoflavones linked to cardiovascular health.
The practical comparison shifts when you consider how each food fits into real meals. Edamame works as a snack, appetizer, salad topper, or stir-fry ingredient — contexts where chicken breast often feels forced. A cup of shelled edamame (155g) delivers about 18.5g protein with minimal prep, making it one of the fastest whole-food protein sources available.
For people trying to increase plant protein without abandoning animal sources, edamame is the bridge food. It requires no cooking beyond boiling or microwaving, has a naturally appealing taste, and pairs with virtually everything from rice bowls to grain salads.
Pro tip
Keep a bag of frozen shelled edamame in your freezer at all times. Microwave a cup for 3 minutes, sprinkle with sea salt and a squeeze of lime — instant 18g protein snack that requires zero cooking skill and costs under a dollar.
Quick Verdict
Best for weight loss
Edamame, frozen, prepared
Best for muscle gain
Chicken Breast
Best for low-carb
Chicken Breast
Macro Comparison
Chicken Breast: 100g (100g) | Edamame, frozen, prepared: 100g (100g)
165
Chicken Breast
121
Edamame, frozen, prepared
22.5g
Chicken Breast
11.9g
Edamame, frozen, prepared
0g
Chicken Breast
8.91g
Edamame, frozen, prepared
1.93g
Chicken Breast
5.2g
Edamame, frozen, prepared
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
55%
Chicken Breast
39%
Edamame, frozen, prepared
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| Nutrient | Chicken Breast | Edamame, frozen, prepared |
|---|---|---|
| Calories | 165 | 121 |
| Protein | 22.5g | 11.9g |
| Carbs | 0g | 8.9g |
| Fat | 1.9g | 5.2g |
| Fiber | — | 5.2g |
| Sugar | — | 2.18g |
| Sodium | 65.8mg | 6mg |
| Cholesterol | 72.7mg | 0mg |
| Saturated Fat | 0.35g | 0.62g |
| Potassium | 330mg | 436mg |
| Vitamin A | — | 15mcg |
| Vitamin C | — | 6.1mg |
| Calcium | 3.94mg | 63mg |
| Iron | 0.35mg | 2.27mg |
Which Should You Choose?
For weight loss
Choose Edamame, frozen, prepared. With 121 calories and 11.9g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Chicken Breast. Chicken Breast delivers 22.5g protein per serving — 10.6g more than Edamame, frozen, prepared.
For low-carb diets
Choose Chicken Breast with 0g carbs per serving.
High-protein snacking is where most meal plans fall apart. Sunn helps you log quick bites like edamame so those between-meal proteins actually count toward your daily total.
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Take the free quizCommon Questions
Is Chicken Breast or Edamame, frozen, prepared better for weight loss?
For weight loss, Edamame, frozen, prepared is the better choice. Chicken Breast has 165 calories and 22.5g protein per serving, while Edamame, frozen, prepared has 121 calories and 11.9g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Chicken Breast or Edamame, frozen, prepared?
Chicken Breast has more protein per serving. Chicken Breast provides 22.5g and Edamame, frozen, prepared provides 11.9g of protein.
Can I eat both chicken breast and edamame, frozen, prepared together?
Yes! Combining chicken breast and edamame, frozen, prepared gives you 286 calories and 34.4g protein. This combination can work well as part of a balanced meal.