Chicken Breast (skinless)
31.0gprotein / 100g165 cal · 3.6g fat · $ · Quality 0.94
Edamame (shelled, cooked)
11.2gprotein / 100g121 cal · 5.2g fat · $$ · Quality 0.85
This isn't close. Chicken Breast (skinless) packs 31.0g of protein per 100g against Edamame (shelled, cooked)'s 11.2g — a 19.8g gap driven mostly by how concentrated or diluted each food naturally is.
On protein quality specifically, Chicken Breast (skinless) scores higher — high-DIAAS complete animal protein — compared to Edamame (shelled, cooked), which is DIAAS-adjusted, complete plant protein.
Chicken Breast (skinless) is also the cheaper option ($ vs $$), which matters if you're eating either one regularly rather than occasionally.
If you're eating plant-based, this comparison is moot — Edamame (shelled, cooked) fits, Chicken Breast (skinless) doesn't.
Chicken Breast (skinless)'s typical serving also delivers more leucine (2400mg vs Edamame (shelled, cooked)'s 900mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
The real deciding factor is dietary fit, not macros: choose Edamame (shelled, cooked) if you need it to be plant-based, choose Chicken Breast (skinless) otherwise — the protein numbers are close enough that diet compatibility should lead.
Full nutrition comparison
| Per 100g | Chicken Breast (skinless) | Edamame (shelled, cooked) |
|---|---|---|
| Protein | 31.0g | 11.2g |
| Calories | 165 | 121 |
| Fat | 3.6g | 5.2g |
| Carbs | 0.0g | 8.9g |
| Fiber | 0.0g | 5.2g |
| Quality score | 0.94 | 0.85 |
| Relative cost | $ | $$ |
| Prep time | 20 min | 6 min |
Frequently asked
Which has more protein, chicken breast (skinless) or edamame (shelled, cooked)?
Chicken Breast (skinless) has 31.0g of protein per 100g compared to Edamame (shelled, cooked)'s 11.2g.
Which is lower in calories?
Edamame (shelled, cooked) is lower in calories per 100g, at 121 vs the other's 165.