Tofu (firm)
17.3gprotein / 100g144 cal · 8.7g fat · $ · Quality 0.91
Edamame (shelled, cooked)
11.2gprotein / 100g121 cal · 5.2g fat · $$ · Quality 0.85
Tofu (firm) delivers a clearly higher protein density than Edamame (shelled, cooked) — 17.3g vs 11.2g per 100g, a gap of 6.1g that adds up fast across multiple servings.
On protein quality specifically, Tofu (firm) scores higher — DIAAS-adjusted, complete plant protein — compared to Edamame (shelled, cooked), which is DIAAS-adjusted, complete plant protein.
Tofu (firm) is also the cheaper option ($ vs $$), which matters if you're eating either one regularly rather than occasionally.
Tofu (firm)'s typical serving also delivers more leucine (1300mg vs Edamame (shelled, cooked)'s 900mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
If raw protein density is what you're optimizing for, Tofu (firm) wins clearly. Choose Edamame (shelled, cooked) instead if its lower fat, cost, or prep time matters more to you than the extra grams.
Full nutrition comparison
| Per 100g | Tofu (firm) | Edamame (shelled, cooked) |
|---|---|---|
| Protein | 17.3g | 11.2g |
| Calories | 144 | 121 |
| Fat | 8.7g | 5.2g |
| Carbs | 2.8g | 8.9g |
| Fiber | 2.3g | 5.2g |
| Quality score | 0.91 | 0.85 |
| Relative cost | $ | $$ |
| Prep time | 15 min | 6 min |
Frequently asked
Which has more protein, tofu (firm) or edamame (shelled, cooked)?
Tofu (firm) has 17.3g 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 144.