They may look similar, both tiny and green, but edamame beans and peas are not quite the same. In fact, if you’re looking at edamame vs. peas, there are some key ways they differ that may make you want to include one over the other when building healthy meals.
Meet the experts: Lena Bakovic, M.S., R.D.N., C.N.S.C., a registered dietitian nutritionist at Live It Up; Stephanie Crabtree, M.S., R.D., a functionally minded dietitian based in Sarasota, FL.
Ahead, dietitians break down the biggest differences between edamame and peas, plus explain the health perks and possible drawbacks of each.
Edamame vs. peas: Nutrition
As we mentioned, there are a few key ways that edamame and peas differ from a nutritional perspective.
Edamame beans nutrition
According to the U.S. Department of Agriculture (USDA), 100 grams (g) of cooked edamame contains:
- 140 calories
- 11.5 g of protein
- 7.6 g of fat
- 8.6 g of carbohydrates
- 5 g of fiber
Peas nutrition
Per the USDA, 100 g of boiled green peas without salt contains:
- 84 calories
- 5 g of protein
- 0.2 g of fat
- 15.6 g of carbohydrates
- 5.5 g of fiber
Health benefits of edamame
“Edamame is a great source of fiber, protein, and healthy fats. These nutrients help with satiety, or feeling fuller for longer, and the regulation of blood sugars throughout the day,” said Lena Bakovic, M.S., R.D.N., C.N.S.C., a registered dietitian nutritionist at Live It Up. On the protein front, edamame joins foods like quinoa, buckwheat, hemp, chia seeds, tofu, and tempeh as plant-based complete proteins, or those that contain all nine essential amino acids that must be consumed through food.
“Edamame is also packed with vitamin K, folate, and minerals like magnesium and manganese,” said Stephanie Crabtree, M.S., R.D., a functionally minded dietitian based in Sarasota, FL. Vitamin K plays a key role in both blood clotting and bone health, manganese helps produce the enzymes involved in protein, fat, and carbohydrate breakdown, and magnesium is important for energy production, muscle and nerve function.
As a soy-based food, edamame beans also contain isoflavones, which are natural compounds found in soybeans. Research has suggested that isoflavones may reduce your risk of heart disease, diabetes, and certain cancers, plus protect against menopause symptoms and osteoporosis.
Possible drawbacks of edamame
Despite the study-proven benefits of isoflavones, soy-based foods like edamame remain a bit controversial in some health circles. “Edamame is a source of phytoestrogens, which mimic estrogen in our bodies,” explained Bakovic. “For certain patients with breast cancers that are hormone-sensitive, this can be concerning. However, this specific concern has not been proven scientifically thus far, as the presently available research has been mostly inconclusive to date.” In fact, a review published in Advances in Nutrition that analyzed 40 different trials found that soy isoflavones (which are a type of phytoestrogen) do not mimic, block, or interfere with the body’s naturally produced estrogen.
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In the same vein, Crabtree noted that older studies have shown that soy-based foods may interfere with thyroid health, although more recent research does not support this claim.
Besides those largely debunked concerns, there are hardly any downsides to eating edamame. Bakovic said that some people may experience GI issues, but that’s pretty rare.
Health benefits of peas
“Similar to edamame, peas are a source of both fiber and protein, helping provide both digestive benefits and enhanced satiety,” said Bakovic. Peas contain less protein than edamame (plus they are not a complete protein) and slightly more fiber. “Peas are rich in vitamins A, C, E, and zinc, which are nutrients that support the immune system,” Crabtree said. Per the Cleveland Clinic, peas also contain various polyphenols, including lutein and zeaxanthin, which fight inflammation and protect the eyes and skin. And according to a review in Frontiers in Nutrition, peas have been found to have anti-cancer, anti-obesity, and cardioprotective benefits.
Like edamame, peas are often purchased frozen because they are much easier to cook and enjoy than raw. “Frozen peas retain nutrients best, so they are a great option to have on hand,” Crabtree added.
Possible drawbacks of peas
“Peas are a little higher in carbohydrates than other non-starchy vegetables, so portion control is important, especially for those trying to [manage] their blood sugar,” said Crabtree. Eating peas as part of a meal that contains other sources of protein may help mitigate this effect, added Bakovic. Peas may also cause gas and bloating in some people, but you would need to eat a lot of them to experience this effect.
Edamame vs. peas: Which is better for weight loss?
Though peas are lower in calories (a calorie deficit is needed to lose weight) than edamame, the latter is higher in protein and lower in carbohydrates (which may guard against blood sugar swings). Crabtree and Bakovic said that edamame holds a slight edge if your goal is to lose weight for its nutritional purposes. That said, peas can definitely still be enjoyed in moderation. “It really comes down to portions and pairing them with quality proteins, healthy fats, and fiber-rich foods,” Crabtree said.
Edamame vs. peas: Which is healthier?
Neither edamame nor peas is technically healthier than the other; they just have different nutrient profiles. “Peas shine when it comes to immune-supporting nutrients like vitamins A, C, E, and zinc,” said Crabtree. Meanwhile, edamame is higher in protein and has nearly as much fiber as peas, which supports satiety, blood sugar balance, energy, and heart health. Both can be part of a healthy and nourishing diet.
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