Almond Milk vs Edamame: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Edamame is generally healthier
Edamame comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (12g vs 1g), more fiber (5.2g vs 0g), less sodium (6mg vs 188mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Almond Milk
17 kcal
More Protein
Edamame
12g
More Fiber
Edamame
5.2g
Less Sugar
Almond Milk
0.1g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Almond Milk | Edamame | Difference |
|---|---|---|---|
| Calories | 17kcal✓ | 121kcal | -104.0kcal |
| Protein | 1g | 12g✓ | -11.0g |
| Carbohydrates | 0.6g✓ | 9g | -8.4g |
| Fat | 1.1g✓ | 5.2g | -4.1g |
| Fiber | 0g | 5.2g✓ | -5.2g |
| Sugar | 0.1g✓ | 2.2g | -2.1g |
| Sodium | 188mg | 6mg✓ | +182.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Almond Milk
Edamame
Diet Compatibility
Almond Milk
Edamame
When to Choose Almond Milk
- ✓Lower in calories (17 vs 121)
- ✓Lower in carbs (0.6g vs 9g)
- ✓Less sugar (0.1g vs 2.2g)
Common Uses
When to Choose Edamame
- ✓Higher in protein (12g vs 1g)
- ✓More fiber (5.2g vs 0g)
- ✓Lower sodium (6mg vs 188mg)
Common Uses
Almond Milk vs Edamame: Nutritional Analysis
Edamame is more calorie-dense at 121 calories per 100g compared to 17 for Almond Milk, a difference of 104 calories. On the protein front, Edamame delivers more with 12g per 100g versus 1g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Almond Milk and Edamame tell different nutritional stories. Almond Milk provides 0.6g of carbohydrates, 1.1g of fat, and 0g of fiber per 100g, while Edamame contains 9g carbs, 5.2g fat, and 5.2g fiber. The higher fiber content in Edamame supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Almond Milk contains 0.1g while Edamame has 2.2g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Almond Milk is the lower-calorie choice at 17 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Edamame provides more protein (12g/100g), supporting muscle repair and growth.
- For sustained energy: Edamame offers more fiber (5.2g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Almond Milk or Edamame?
Edamame has more calories with 121 kcal per 100g, compared to Almond Milk with 17 kcal. That's a difference of 104 calories per 100g serving.
Is Almond Milk healthier than Edamame?
Based on our nutritional analysis, Edamame is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Edamame has 121 calories, 12g protein, and 5.2g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Almond Milk and Edamame?
Edamame has more protein with 12g per 100g, compared to Almond Milk with 1g. Edamame provides 11.0g more protein per 100g serving.
Which is better for weight loss, Almond Milk or Edamame?
For weight loss, Almond Milk is the better choice with only 17 calories per 100g compared to 121 calories in Edamame. Edamame also offers 5.2g of fiber per 100g, which helps you feel fuller longer.
Does Almond Milk or Edamame have fewer carbs?
Almond Milk has fewer carbs with 0.6g per 100g, compared to Edamame with 9g. If you're following a low-carb diet, Almond Milk is the better option with 8.4g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.