Protein head-to-heads · July 2026
Edamame vs Greek yogurt (nonfat): which protein is cheaper?
USDA macros joined to current US grocery prices, reduced to the two numbers that decide it: dollars per gram of protein, and protein per calorie.
Edamame is 1.0x cheaper per gram of protein ($0.033/g vs $0.035/g), while Greek yogurt (nonfat) is the leaner choice at 16.9 g protein per 100 kcal against 9.9 g. Budget favours one, a calorie cap favours the other.
| Food | $/g protein | 30 g protein costs | You need | kcal that come with it | Protein/100 kcal |
|---|---|---|---|---|---|
| Edamame | $0.033 | $1.00 | 250 g | 303 kcal | 9.9 g |
| Greek yogurt (nonfat) | $0.035 | $1.05 | 300 g | 177 kcal | 16.9 g |
Full macros, per serving
| Food (per serving) | Price | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Edamame (100 g) | $0.40 | 121 | 12 g | 9 g | 5 g |
| Greek yogurt (nonfat) (100 g) | $0.35 | 59 | 10 g | 3.6 g | 0.4 g |
A week of protein from each
Hitting a common 100 g/day protein target from edamame alone costs $23.33 a week; from greek yogurt (nonfat) alone, $24.50. That is a gap of $1.17 every week for the same protein. In practice you mix sources: the planner computes the cheapest mix for your exact target and calorie cap, live from the same dataset.
Budget says one, calories say the other
Edamame costs $0.033 per gram of protein against $0.035, so it saves $1.17 a week at a 100 g/day target. Greek yogurt (nonfat) answers a different question: 16.9 g of protein per 100 kcal against 9.9 g, which is what matters once calories, not dollars, are the thing you run out of first.
Compare against other foods
- Edamame vs Oats (dry)Greek yogurt (nonfat) vs Oats (dry)
- Edamame vs Peanut butterGreek yogurt (nonfat) vs Peanut butter
- Edamame vs Lentils (cooked)Greek yogurt (nonfat) vs Lentils (cooked)
- Edamame vs Tofu (firm)Greek yogurt (nonfat) vs Tofu (firm)
- Edamame vs Black beans (cooked)Greek yogurt (nonfat) vs Black beans (cooked)
- Edamame vs Whey protein (1 scoop)Greek yogurt (nonfat) vs Whey protein (1 scoop)
- Edamame vs Eggs (~2 large)Greek yogurt (nonfat) vs Eggs (~2 large)
- Edamame vs Chicken breast (raw)Greek yogurt (nonfat) vs Chicken breast (raw)
- Edamame vs Canned tuna (in water)Greek yogurt (nonfat) vs Canned tuna (in water)
Frequently asked
- Which is cheaper for protein, edamame or greek yogurt (nonfat)?
- Edamame, at $0.033 per gram of protein against $0.035 for greek yogurt (nonfat) (July 2026 US grocery prices). A 30 g protein serving costs $1.00 vs $1.05.
- Which has more protein per calorie, edamame or greek yogurt (nonfat)?
- Greek yogurt (nonfat), with 16.9 g protein per 100 kcal against 9.9 g for edamame, 1.7x leaner. That matters when you are cutting and calories are the binding constraint.
- Which should I buy, edamame or greek yogurt (nonfat)?
- Depends on your constraint. On a tight budget with room in your calories, edamame is cheaper per gram of protein. On a calorie-capped cut, greek yogurt (nonfat) gives you 1.7x more protein per calorie and is usually worth its $0.035/g price.
Prices are representative US grocery prices as of July 2026; your store will differ. Educational content, not medical or dietary advice. Dataset: free download, CC-BY.