Turkey Breast (roasted)
29.0gprotein / 100g135 cal · 1.0g fat · $ · Quality 0.93
Edamame (shelled, cooked)
11.2gprotein / 100g121 cal · 5.2g fat · $$ · Quality 0.85
Turkey Breast (roasted) is in a different weight class here, protein-wise: 29.0g per 100g vs Edamame (shelled, cooked)'s 11.2g, a 17.8g difference that's more about food category than food quality.
Turkey Breast (roasted) also carries the stronger amino acid profile (high-DIAAS complete animal protein), while Edamame (shelled, cooked) is DIAAS-adjusted, complete plant protein.
Budget-wise, Turkey Breast (roasted) runs meaningfully cheaper per typical serving ($) than Edamame (shelled, cooked) ($$).
The dietary-restriction question settles this for a lot of people before the macros even matter: Edamame (shelled, cooked) is vegan, Turkey Breast (roasted) isn't.
Turkey Breast (roasted)'s typical serving also delivers more leucine (2250mg 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 Turkey Breast (roasted) otherwise — the protein numbers are close enough that diet compatibility should lead.
Full nutrition comparison
| Per 100g | Turkey Breast (roasted) | Edamame (shelled, cooked) |
|---|---|---|
| Protein | 29.0g | 11.2g |
| Calories | 135 | 121 |
| Fat | 1.0g | 5.2g |
| Carbs | 0.0g | 8.9g |
| Fiber | 0.0g | 5.2g |
| Quality score | 0.93 | 0.85 |
| Relative cost | $ | $$ |
| Prep time | 60 min | 6 min |
Frequently asked
Which has more protein, turkey breast (roasted) or edamame (shelled, cooked)?
Turkey Breast (roasted) has 29.0g 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 135.