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Edamame vs chickpeas

By our estimate, edamame is more filling per calorie than chickpeas: 5 versus 4 out of 5. Edamame provides more protein per calorie: 9.8 g per 100 kcal, versus 5.4 g for chickpeas.

Two legumes for salads and bowls.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 168411 and 173757

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Key differences

  • Edamame provides more protein per calorie: 9.8 g per 100 kcal, versus 5.4 g for chickpeas.
  • Edamame has fewer calories: 121 kcal per 100 g, versus 164 for chickpeas, so the same calories come with more grams of food.
  • Chickpeas have more fiber: 7.6 g per 100 g, versus 5.2 g for edamame.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Edamame, cooked; Chickpeas, cooked.
NutrientEdamameserving: 75 g (2.5 oz)Chickpeasserving: 150 g (5.5 oz)Difference
Calories121 kcal per 100 g (3.5 oz)91 kcal per serving164 kcal per 100 g (3.5 oz)246 kcal per serving+43 kcal per 100 g (3.5 oz)+155 kcal per serving
Protein11.9 g per 100 g (3.5 oz)8.9 g per serving8.9 g per 100 g (3.5 oz)13.3 g per serving−3 g per 100 g (3.5 oz)+4.4 g per serving
Carbohydrates8.9 g per 100 g (3.5 oz)6.7 g per serving27.4 g per 100 g (3.5 oz)41.1 g per serving+18.5 g per 100 g (3.5 oz)+34.4 g per serving
of which sugars2.2 g per 100 g (3.5 oz)1.6 g per serving4.8 g per 100 g (3.5 oz)7.2 g per serving+2.6 g per 100 g (3.5 oz)+5.6 g per serving
Fiber5.2 g per 100 g (3.5 oz)3.9 g per serving7.6 g per 100 g (3.5 oz)11.4 g per serving+2.4 g per 100 g (3.5 oz)+7.5 g per serving
Fat5.2 g per 100 g (3.5 oz)3.9 g per serving2.6 g per 100 g (3.5 oz)3.9 g per serving−2.6 g per 100 g (3.5 oz)0 g per serving
of which saturated0.6 g per 100 g (3.5 oz)0.5 g per serving0.3 g per 100 g (3.5 oz)0.4 g per serving−0.3 g per 100 g (3.5 oz)−0.1 g per serving
Water72.8 g per 100 g (3.5 oz)54.6 g per serving60.2 g per 100 g (3.5 oz)90.3 g per serving−12.6 g per 100 g (3.5 oz)+35.7 g per serving
Protein per 100 kcal9.8 g5.4 g−4.4 g
Estimated satiety (1 to 5)5 / 54 / 5−1

In bold, the value more favorable to satiety when the gap is clear. Difference: Chickpeas minus Edamame. Source: USDA FDC 168411 and 173757.

Per typical serving

With typical servings, 75 g (2.5 oz) of edamame has about 91 kcal and 8.9 g of protein, and 150 g (5.5 oz) of chickpeas about 246 kcal and 13.3 g.

To get 20 g of protein you would need about 168 g of edamame (203 kcal) or about 226 g of chickpeas (370 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, edamame is more filling per calorie than chickpeas: 5 versus 4 out of 5.

  • Edamame: Calculation: 1 (base) + 1 (low energy density: 121 kcal/100 g) + 2 (protein: 9.8 g/100 kcal) + 2 (fiber: 4.3 g/100 kcal) + 1 (solid food with 72.8 g of water) = 7; capped at 5.
  • Chickpeas: Moderate energy density; moderate protein per calorie; a lot of fiber per calorie.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Edamame

  • If you want more protein per calorie: 9.8 g per 100 kcal.
  • If you want to eat more grams for the same calories: 121 kcal per 100 g.
  • If you prefer a lighter typical serving: about 91 kcal in 75 g (2.5 oz).

Chickpeas

  • If you want to add fiber: 7.6 g per 100 g.
  • If you want more protein in a typical serving: 13.3 g in 150 g (5.5 oz).

On a GLP-1 medication

Edamame. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “May cause bloating”: it can cause gas or bloating in some people, and on a GLP-1 medication that feeling can be more noticeable.

Chickpeas. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “May cause bloating”: it can cause gas or bloating in some people, and on a GLP-1 medication that feeling can be more noticeable.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Edamame: every nutrient, frequently asked questions, and similar foods.
  • Chickpeas: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Edamame, frozen, prepared (FDC ID 168411).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt (FDC ID 173757).accessed .