Edamame, frozen, prepared vs Chickpeas
Side-by-side nutrition comparison per serving. See which fits your goals better.
Edamame is criminally underrated in the legume world. At 121 calories per 100g with nearly 12g of protein, it outperforms chickpeas on protein density while coming in 43 calories lighter. Both are solid fiber sources (5.2g vs 7.6g), but edamame's protein-to-calorie ratio puts it closer to animal proteins than most plant foods. It's one of the few complete plant proteins, containing all nine essential amino acids.
Chickpeas have the edge in versatility and fiber, no question. You can turn them into hummus, roast them, toss them in curries, blend them into flour — they're endlessly adaptable. Edamame is more limited: you eat them steamed, toss them in bowls, or add them to stir-fries. But if you're a vegetarian or vegan struggling to hit protein targets without overshooting calories, edamame deserves a permanent spot in your freezer. Buy the shelled frozen bags — they're cheap, last forever, and microwave in 3 minutes.
Pro tip
Keep a bag of frozen shelled edamame on hand and throw a handful into grain bowls, ramen, salads, or fried rice. A 75g addition barely changes the dish but adds 9g of protein and costs about 90 calories.
Quick Verdict
Best for weight loss
Edamame, frozen, prepared
Best for muscle gain
Edamame, frozen, prepared
Best for low-carb
Edamame, frozen, prepared
Macro Comparison
Edamame, frozen, prepared: 100g (100g) | Chickpeas: 100g (100g)
121
Edamame, frozen, prepared
164
Chickpeas
11.9g
Edamame, frozen, prepared
8.86g
Chickpeas
8.91g
Edamame, frozen, prepared
27.4g
Chickpeas
5.2g
Edamame, frozen, prepared
2.59g
Chickpeas
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
39%
Edamame, frozen, prepared
22%
Chickpeas
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| Nutrient | Edamame, frozen, prepared | Chickpeas |
|---|---|---|
| Calories | 121 | 164 |
| Protein | 11.9g | 8.9g |
| Carbs | 8.9g | 27.4g |
| Fat | 5.2g | 2.6g |
| Fiber | 5.2g | 7.6g |
| Sugar | 2.18g | 4.8g |
| Sodium | 6mg | 243mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.62g | 0.27g |
| Potassium | 436mg | 291mg |
| Vitamin A | 15mcg | 1mcg |
| Vitamin C | 6.1mg | 1.3mg |
| Calcium | 63mg | 49mg |
| Iron | 2.27mg | 2.89mg |
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 Edamame, frozen, prepared. Edamame, frozen, prepared delivers 11.9g protein per serving — 3g more than Chickpeas.
For low-carb diets
Choose Edamame, frozen, prepared with 8.91g carbs per serving.
Hitting protein goals on a plant-based diet requires intentional choices, not guesswork. Tracking your meals helps you identify which foods are actually moving the needle on protein versus just adding volume.
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Take the free quizCommon Questions
Is Edamame, frozen, prepared or Chickpeas better for weight loss?
For weight loss, Edamame, frozen, prepared is the better choice. Edamame, frozen, prepared has 121 calories and 11.9g protein per serving, while Chickpeas has 164 calories and 8.86g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Edamame, frozen, prepared or Chickpeas?
Edamame, frozen, prepared has more protein per serving. Edamame, frozen, prepared provides 11.9g and Chickpeas provides 8.86g of protein.
Can I eat both edamame, frozen, prepared and chickpeas together?
Yes! Combining edamame, frozen, prepared and chickpeas gives you 285 calories and 20.759999999999998g protein. This combination can work well as part of a balanced meal.