Canned Chicken vs Edamame
Side-by-side macro comparison. Canned Chicken vs Edamame per their standard serving sizes.
Canned Chicken
per 2 oz drained (56g)
Macro Comparison Table
| Macro | Canned Chicken | Edamame | Difference |
|---|---|---|---|
| Calories | 60 cal | 188 cal | -68% Canned |
| Protein | 14g | 18g | -22% Canned |
| Carbs | 0g | 14g | -100% Canned |
| Fat | 1g | 8g | -87% Canned |
Differences shown relative to Canned Chicken. Positive = Canned Chicken has more.
Quick Take
Canned Chicken delivers 60 calories per serving with 14g protein, 0g carbs, and 1g fat. Edamame delivers 188 calories with 18g protein, 14g carbs, and 8g fat. The most meaningful difference: Canned Chicken saves 128 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Canned Chicken gives you 128 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Canned Chicken delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Edamame brings 188 calories — useful when you're chasing a surplus and struggling to eat enough. Edamame delivers 18g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Canned Chicken fits cleanly into keto with only 0g carbs. Edamame at 14g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Canned Chicken or Edamame?
Edamame has more protein: 18g vs 14g per serving. That's a difference of 4g.
Which has fewer calories, Canned Chicken or Edamame?
Canned Chicken has 60 calories per serving vs 188 calories in Edamame — a difference of 128 calories.
Is Canned Chicken or Edamame better for keto?
Canned Chicken is the better keto choice at 0g carbs per serving vs 14g carbs in Edamame.
Is Canned Chicken or Edamame better for weight loss?
For weight loss, Canned Chicken gives you more calorie flexibility (128 cal less per serving). For preserving muscle during a deficit, Canned Chicken delivers more protein per calorie. Most people on cuts benefit from Canned Chicken.
Which Is Better for Your Goal?
🔥 Weight Loss
Canned Chicken
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Edamame
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Canned Chicken
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Canned Chicken and Edamame stack up:
Full Canned Chicken guide • Full Edamame guide • All comparisons