Edamame vs lentils: which is healthier?
They are about equally nutrient-dense: edamame scores 72/100 and lentils 71/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Edamame
121 kcal per 100 g. 1 cup shelled: 155 g
Lentils
116 kcal per 100 g. 1 cup cooked: 198 g
Which to pick for your goal
- Fewer caloriesAbout even121 vs 116 kcal per 100 g
- More proteinEdamame12 vs 9 g per 100 g
- More fiberLentils5.2 vs 7.9 g per 100 g
- Less sugarAbout even2.2 vs 1.8 g per 100 g
- More potassiumEdamame436 vs 369 mg per 100 g
- Less saturated fatLentils0.6 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Edamame, 100 g | Lentils, 100 g | Edamame, 155 g | Lentils, 198 g |
|---|---|---|---|---|
| Calories | 121 kcal | 116 kcal | 188 kcal | 230 kcal |
| Protein | 12 g | 9 g | 18 g | 18 g |
| Carbohydrates | 8.9 g | 20 g | 14 g | 40 g |
| Sugars | 2.2 g | 1.8 g | 3.4 g | 3.6 g |
| Fiber | 5.2 g | 7.9 g | 8.1 g | 16 g |
| Fat | 5.2 g | 0.4 g | 8.1 g | 0.8 g |
| Saturated fat | 0.6 g | <0.1 g | 1 g | 0.1 g |
| Vitamin C | 6.1 mg | 1.5 mg | 9.5 mg | 3 mg |
| Vitamin A | 15 µg | 0 µg | 23 µg | 0 µg |
| Potassium | 436 mg | 369 mg | 676 mg | 731 mg |
| Iron | 2.3 mg | 3.3 mg | 3.5 mg | 6.6 mg |
| Calcium | 63 mg | 19 mg | 98 mg | 38 mg |
| Magnesium | 64 mg | 36 mg | 99 mg | 71 mg |
| Sodium | 6 mg | 2 mg | 9.3 mg | 4 mg |
Last updated . Scores use the HowHealthyIs Score method.