Calorie comparison
Edamame vs Potato
Per 100 grams, potato is the lighter choice by 44 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 | Potato |
|---|---|---|
| Calories | 121 | 77 |
| Protein | 12 g | 2 g |
| Carbs | 9 g | 17 g |
| Fat | 5 g | 0.1 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
🥔 Potato
1 medium (173 g)
133 cal
3.5 g protein · 29.4 g carbs · 0.2 g fat
Frequently asked
Which has more calories, edamame or potato?
Per 100 g, edamame has 121 calories and potato has 77. Potato is lower in calories.
Which has more protein, edamame or potato?
Edamame has 12 g of protein per 100 g; potato has 2 g. Edamame wins on protein.
Is edamame or potato 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 potato — but portion size matters more than which food you pick.
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