Calorie comparison
Edamame vs Romaine Lettuce
Per 100 grams, romaine lettuce is the lighter choice by 104 calories, while edamame delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Edamame | Romaine Lettuce |
|---|---|---|
| Calories | 121 | 17 |
| Protein | 12 g | 1.2 g |
| Carbs | 9 g | 3.3 g |
| Fat | 5 g | 0.3 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🫛 Edamame
1 cup (155 g)
188 cal
18.6 g protein · 14 g carbs · 7.8 g fat
🥬 Romaine Lettuce
1 cup shredded (47 g)
8 cal
0.6 g protein · 1.6 g carbs · 0.1 g fat
Frequently asked
Which has more calories, edamame or romaine lettuce?
Per 100 g, edamame has 121 calories and romaine lettuce has 17. Romaine Lettuce is lower in calories.
Which has more protein, edamame or romaine lettuce?
Edamame has 12 g of protein per 100 g; romaine lettuce has 1.2 g. Edamame wins on protein.
Is edamame or romaine lettuce better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward romaine lettuce — but portion size matters more than which food you pick.
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