Edamame, frozen, prepared vs Lentils
Side-by-side nutrition comparison per serving. See which fits your goals better.
Edamame and lentils are both plant-protein powerhouses, but they approach nutrition from different angles. Edamame delivers 11.9g protein per 100g at 121 calories with 5.2g fiber and a notable 5.2g fat. Lentils provide 9.02g protein at 114 calories with 7.9g fiber and virtually no fat at 0.38g. Both are excellent choices, but they serve different dietary needs.
Edamame is a complete protein containing all essential amino acids in sufficient quantities, while lentils are slightly low in methionine. For vegans relying heavily on legumes for protein, this distinction matters — edamame requires no complementary pairing, whereas lentils benefit from being combined with grains throughout the day.
The convenience factor strongly favors edamame. Frozen edamame microwaves in 3-4 minutes and eats like a snack straight from the bowl. Lentils require 20-30 minutes of cooking (unless you use red lentils, which take 15). However, lentils are dramatically cheaper and have a far longer shelf life as a dry pantry staple. For pure budget-to-protein ratio, lentils are nearly unbeatable.
Pro tip
Keep both in your kitchen for different occasions: frozen edamame for quick snacks and lunch toppers, dried lentils for batch-cooked soups and grain bowls. A cup of lentil soup with a side of edamame delivers 25g+ plant protein with complementary amino acid profiles.
Quick Verdict
Best for weight loss
Lentils
Best for muscle gain
Edamame, frozen, prepared
Best for low-carb
Edamame, frozen, prepared
Macro Comparison
Edamame, frozen, prepared: 100g (100g) | Lentils: 100g (100g)
121
Edamame, frozen, prepared
114
Lentils
11.9g
Edamame, frozen, prepared
9.02g
Lentils
8.91g
Edamame, frozen, prepared
19.5g
Lentils
5.2g
Edamame, frozen, prepared
0.38g
Lentils
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
39%
Edamame, frozen, prepared
32%
Lentils
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| Nutrient | Edamame, frozen, prepared | Lentils |
|---|---|---|
| Calories | 121 | 114 |
| Protein | 11.9g | 9g |
| Carbs | 8.9g | 19.5g |
| Fat | 5.2g | 0.4g |
| Fiber | 5.2g | 7.9g |
| Sugar | 2.18g | 1.8g |
| Sodium | 6mg | 238mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.62g | 0.05g |
| Potassium | 436mg | 369mg |
| Vitamin A | 15mcg | 0mcg |
| Vitamin C | 6.1mg | 1.5mg |
| Calcium | 63mg | 19mg |
| Iron | 2.27mg | 3.33mg |
Which Should You Choose?
For weight loss
Choose Lentils. With 114 calories and 9.02g 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 — 2.9g more than Lentils.
For low-carb diets
Choose Edamame, frozen, prepared with 8.91g carbs per serving.
Having multiple plant protein options ready to go prevents the I-have-nothing-healthy-to-eat spiral. Sunn helps you log plant proteins quickly so you can build a diverse protein intake without needing a nutrition degree.
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Take the free quizCommon Questions
Is Edamame, frozen, prepared or Lentils better for weight loss?
For weight loss, Lentils is the better choice. Edamame, frozen, prepared has 121 calories and 11.9g protein per serving, while Lentils has 114 calories and 9.02g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Edamame, frozen, prepared or Lentils?
Edamame, frozen, prepared has more protein per serving. Edamame, frozen, prepared provides 11.9g and Lentils provides 9.02g of protein.
Can I eat both edamame, frozen, prepared and lentils together?
Yes! Combining edamame, frozen, prepared and lentils gives you 235 calories and 20.92g protein. This combination can work well as part of a balanced meal.