Cottage Cheese vs Edamame
Side-by-side macro comparison. Cottage Cheese vs Edamame per their standard serving sizes.
Cottage Cheese
per 100g (1% milkfat)
Macro Comparison Table
| Macro | Cottage Cheese | Edamame | Difference |
|---|---|---|---|
| Calories | 72 cal | 188 cal | -62% Cottage |
| Protein | 12.4g | 18g | -31% Cottage |
| Carbs | 2.7g | 14g | -81% Cottage |
| Fat | 1g | 8g | -87% Cottage |
Differences shown relative to Cottage Cheese. Positive = Cottage Cheese has more.
Quick Take
Cottage Cheese delivers 72 calories per serving with 12.4g protein, 2.7g carbs, and 1g fat. Edamame delivers 188 calories with 18g protein, 14g carbs, and 8g fat. The most meaningful difference: Cottage Cheese saves 116 calories per serving — meaningful over a week of meals. For protein density per calorie, Cottage Cheese wins at 69% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Cottage Cheese gives you 116 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), Cottage Cheese 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
Cottage Cheese fits cleanly into keto with only 2.7g carbs. Edamame at 14g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Cottage Cheese or Edamame?
Edamame has more protein: 18g vs 12.4g per serving. That's a difference of 5.6g.
Which has fewer calories, Cottage Cheese or Edamame?
Cottage Cheese has 72 calories per serving vs 188 calories in Edamame — a difference of 116 calories.
Is Cottage Cheese or Edamame better for keto?
Cottage Cheese is the better keto choice at 2.7g carbs per serving vs 14g carbs in Edamame.
Is Cottage Cheese or Edamame better for weight loss?
For weight loss, Cottage Cheese gives you more calorie flexibility (116 cal less per serving). For preserving muscle during a deficit, Cottage Cheese delivers more protein per calorie. Most people on cuts benefit from Cottage Cheese.
Which Is Better for Your Goal?
🔥 Weight Loss
Cottage Cheese
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
Cottage Cheese
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:
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Other ways Cottage Cheese and Edamame stack up:
Full Cottage Cheese guide • Full Edamame guide • All comparisons