Protein head-to-heads · July 2026
Edamame vs Turkey breast (raw): 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 1.3x cheaper per gram of protein ($0.033/g vs $0.044/g), while Turkey breast (raw) is the leaner choice at 21.6 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 |
| Turkey breast (raw) | $0.044 | $1.31 | 125 g | 139 kcal | 21.6 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 |
| Turkey breast (raw) (100 g) | $1.05 | 111 | 24 g | 0 g | 1 g |
A week of protein from each
Hitting a common 100 g/day protein target from edamame alone costs $23.33 a week; from turkey breast (raw) alone, $30.63. That is a gap of $7.29 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 $0.044, so it saves $7.29 a week at a 100 g/day target. Turkey breast (raw) answers a different question: 21.6 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.
One of these is a convenience purchase
Turkey breast (raw) ranks #19 of 25 on cost per gram of protein, near the bottom. It is not a bad food, it is an expensive way to buy protein: $1.31 per 30 g against $1.00 for edamame. If it is in your basket for the protein, swap it. If it is there because it travels well or you enjoy it, that is a different and perfectly good reason.
Compare against other foods
- Edamame vs Oats (dry)Turkey breast (raw) vs Oats (dry)
- Edamame vs Peanut butterTurkey breast (raw) vs Peanut butter
- Edamame vs Lentils (cooked)Turkey breast (raw) vs Lentils (cooked)
- Edamame vs Tofu (firm)Turkey breast (raw) vs Tofu (firm)
- Edamame vs Black beans (cooked)Turkey breast (raw) vs Black beans (cooked)
- Edamame vs Whey protein (1 scoop)Turkey breast (raw) vs Whey protein (1 scoop)
- Edamame vs Greek yogurt (nonfat)Turkey breast (raw) vs Greek yogurt (nonfat)
- Edamame vs Eggs (~2 large)Turkey breast (raw) vs Eggs (~2 large)
- Edamame vs Chicken breast (raw)Turkey breast (raw) vs Chicken breast (raw)
- Edamame vs Canned tuna (in water)Turkey breast (raw) vs Canned tuna (in water)
Frequently asked
- Which is cheaper for protein, edamame or turkey breast (raw)?
- Edamame, at $0.033 per gram of protein against $0.044 for turkey breast (raw) (July 2026 US grocery prices). A 30 g protein serving costs $1.00 vs $1.31.
- Which has more protein per calorie, edamame or turkey breast (raw)?
- Turkey breast (raw), with 21.6 g protein per 100 kcal against 9.9 g for edamame, 2.2x leaner. That matters when you are cutting and calories are the binding constraint.
- Which should I buy, edamame or turkey breast (raw)?
- 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, turkey breast (raw) gives you 2.2x more protein per calorie and is usually worth its $0.044/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.