A Serving Of This Vegetable Has More Protein Than An Egg

Protein has garnered a lot of attention in recent years as people are concerned about getting an adequate amount of this macronutrient in their diets. While recent federal guidelines for protein intake have changed, the exact amount of protein adults need depends on a variety of factors such as age, weight, and whether you're taking medications that might cause muscle loss. Animal products, like brown and white chicken eggs, are often considered higher sources of protein than plant foods. But when comparing different serving sizes of animal products to plant-based foods, this isn't a universal rule. In fact, there are some plants that contain just as much or more protein per serving as an egg. One notable vegetable surprisingly fits this bill: edamame.

As a type of soybean, edamame is considered both a vegetable and a legume. They offer a nutty and buttery flavor that can work well with various types of dishes, and you can also snack on them plain. While versatile, the nutritional value of these small soybeans is often overlooked, particularly when considering protein. According to the U.S. Department of Agriculture (USDA), a 100 gram portion of edamame has about the same amount of protein (11.54 grams) as a 100 gram serving of eggs (about 11.84 grams for 2 eggs). When comparing average serving sizes though, edamame offers a whopping 18.5 grams of protein per cooked cup.  One 50 gram egg, on the other hand, has about 6 grams of protein, says the USDA. Even a smaller serving of ½ cup edamame can give you a larger protein boost than an egg, and the veggie offers fiber that eggs naturally lack. When deciding between edamame or eggs though, there's definitely a lot more to consider than just differences in protein content.

Edamame is not only a complete protein, but it contains the most protein of any legume. While a typical serving of edamame offers more protein than an egg, comparing these two nutrient-dense foods goes beyond this one macronutrient. For starters, edamame contains 8 grams of fiber per 1 cup serving, and it's a good source of several micronutrients such as iron, magnesium, calcium, potassium, and phosphorus. Edamame also doesn't contain any cholesterol. It's worth noting that phytochemicals in edamame and some of the most nutritious vegetables may lower the risk of cancer.

Eggs, on the other hand, offer higher amounts of vitamins A, B12, and D than edamame, as well as more selenium per serving. Certain nutrients in egg yolks can even support eye health. Researchers also don't want you to completely discount eggs if you're able to eat them in your diet. As one 2022 review in Nutrients noted, eggs are accessible yet nutritious options that can help prevent muscle loss, malnutrition, and overall protein deficiency.

It's always best to talk with a doctor or dietitian about your individual nutritional needs, particularly if you have concerns about consuming soy products. From there, they can also work with your dietary preferences to include plant-based proteins like edamame, animal sources like eggs, or a combination of both. If you do want to give edamame a try, make sure the soybeans are fully cooked via boiling or steaming, and that you pop them out of their pods before consumption. Alternatively, you can buy shelled edamame in dried or frozen form for easier prep work.