Calorie comparison
Edamame vs Kale
Per 100 grams, kale is the lighter choice by 72 calories, while edamame delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Edamame | Kale |
|---|---|---|
| Calories | 121 | 49 |
| Protein | 12 g | 4.3 g |
| Carbs | 9 g | 9 g |
| Fat | 5 g | 0.9 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🫛 Edamame
1 cup (155 g)
188 cal
18.6 g protein · 14 g carbs · 7.8 g fat
🥬 Kale
1 cup (67 g)
33 cal
2.9 g protein · 6 g carbs · 0.6 g fat
Frequently asked
Which has more calories, edamame or kale?
Per 100 g, edamame has 121 calories and kale has 49. Kale is lower in calories.
Which has more protein, edamame or kale?
Edamame has 12 g of protein per 100 g; kale has 4.3 g. Edamame wins on protein.
Is edamame or kale better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward kale — but portion size matters more than which food you pick.
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