Tempeh
19.0gprotein / 100g192 cal · 11.0g fat · $$ · Quality 0.85
Edamame (shelled, cooked)
11.2gprotein / 100g121 cal · 5.2g fat · $$ · Quality 0.85
Tempeh delivers a clearly higher protein density than Edamame (shelled, cooked) — 19.0g vs 11.2g per 100g, a gap of 7.8g that adds up fast across multiple servings.
Neither has a meaningful edge on protein quality; they're close enough on amino acid profile that it isn't a differentiator here.
Cost is roughly comparable between the two ($$), so budget isn't the deciding factor here.
Tempeh's typical serving also delivers more leucine (1450mg vs Edamame (shelled, cooked)'s 900mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
If raw protein density is what you're optimizing for, Tempeh wins clearly. Choose Edamame (shelled, cooked) instead if its lower fat, cost, or prep time matters more to you than the extra grams.
Full nutrition comparison
| Per 100g | Tempeh | Edamame (shelled, cooked) |
|---|---|---|
| Protein | 19.0g | 11.2g |
| Calories | 192 | 121 |
| Fat | 11.0g | 5.2g |
| Carbs | 9.4g | 8.9g |
| Fiber | 9.0g | 5.2g |
| Quality score | 0.85 | 0.85 |
| Relative cost | $$ | $$ |
| Prep time | 15 min | 6 min |
Frequently asked
Which has more protein, tempeh or edamame (shelled, cooked)?
Tempeh has 19.0g 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 192.