Which is healthier, peas or edamame? A Complete Nutritional Guide

November 13, 2025 •

4 min read

With approximately 18.5 grams of protein per cup, edamame is a powerhouse of plant-based nutrition. However, green peas also offer an impressive array of vitamins and fiber, leaving many to wonder: which is healthier, peas or edamame? The truth is, both are exceptionally nutritious legumes with distinct benefits.

Quick Summary

A detailed nutritional comparison of peas and edamame, highlighting differences in protein, vitamins, minerals, and fiber. Learn which legume is better suited for specific dietary goals and how to incorporate them into a healthy eating plan.

Key Points

Protein Powerhouse: Edamame provides more than double the protein of green peas per cup and is a complete protein source, crucial for vegans and vegetarians.
Vitamin A and C Advantage: Green peas are significantly higher in vitamins A and C, offering a stronger boost for immune and eye health compared to edamame.
Bone-Building Nutrients: While peas are an excellent source of bone-strengthening Vitamin K, edamame contains more calcium, making both beneficial for bone health.
Fiber for Digestion: Both legumes are rich in dietary fiber, promoting healthy digestion and helping to manage weight by increasing satiety.
Unique Benefits: Edamame contains phytoestrogens that can help alleviate menopause symptoms, whereas peas are a potent source of specific antioxidants that support eye health.
Flavor and Use: Edamame has a nutty, firmer profile ideal for stir-fries and salads, while peas are sweeter and softer, perfect for soups, mashes, and side dishes.

A Tale of Two Legumes: Peas vs. Edamame

Both peas and edamame are green, podded legumes packed with beneficial nutrients, yet they hail from different plant families and offer unique nutritional profiles. Green peas are the seeds of the pea plant, known for their sweet flavor and soft texture. Edamame, conversely, are immature soybeans, possessing a nuttier taste and firmer bite. Understanding their core nutritional differences is key to determining which might best suit your dietary needs.

Nutritional Breakdown of Edamame

Edamame is celebrated for being a complete plant-based protein, providing all nine essential amino acids. A single cup of cooked, shelled edamame contains approximately 18.4 grams of protein, making it an excellent option for vegetarians and vegans. Beyond protein, edamame is a rich source of key minerals and compounds:

Calcium and Iron: A cup of edamame provides a good portion of daily needs for both minerals.
Folate: This B-vitamin is crucial for DNA synthesis and repair, and edamame offers a higher amount than green peas.
Phytoestrogens (Isoflavones): These plant compounds mimic human estrogen and have been linked to potential benefits for heart health, menopause symptoms, and bone density.
Dietary Fiber: With around 8 grams per cup, edamame aids digestion, promotes feelings of fullness, and helps control blood sugar.

Nutritional Breakdown of Green Peas

Don't let their small size fool you; green peas are nutrient-dense vegetables with a powerhouse of vitamins. A 1-cup serving of cooked peas provides substantial vitamins, especially C, K, and some B-vitamins.

High in Vitamins A, C, and K: Peas offer significantly higher amounts of vitamins A and C than edamame, and are one of the best sources of plant-based vitamin K.
B-Vitamins: Peas are richer in B-vitamins like thiamine, niacin, and B6 compared to edamame.
Dietary Fiber: A cup of cooked peas contains about 8.8 grams of dietary fiber, supporting digestive health and weight management.
Antioxidants: Rich in carotenoids like lutein and zeaxanthin, peas are great for eye health.

Edamame vs. Peas: A Head-to-Head Nutritional Comparison

For a direct comparison, let’s look at a 1-cup serving of each (cooked and shelled), referencing data from reliable nutrition sources.


Nutrient	Edamame (approx. 1 cup)	Green Peas (approx. 1 cup)	Key Difference
Protein	18.4 g	8.6 g	Edamame has over double the protein.
Fiber	8 g	8.8 g	Very similar, with peas having slightly more.
Calories	~188	~134	Edamame is more calorie-dense, primarily due to higher protein and fat.
Vitamin C	9.45 mg	~23 mg	Peas have significantly more Vitamin C.
Vitamin A	~298 IU	~1282 IU	Peas contain over four times more Vitamin A.
Vitamin K	Moderate	Very High (~41 mcg)	Peas are a far better source of Vitamin K.
Folate	~99 mcg	~101 mcg	Very similar amounts.
Iron	~3.5 mg	~2.5 mg	Edamame provides more iron.
Calcium	~98 mg	~43 mg	Edamame has significantly more calcium.

The Health Benefits of Edamame

Heart Health: Edamame's fiber, antioxidants, and healthy fats help lower LDL ('bad') cholesterol, reducing the risk of heart disease.
Menopause Symptom Relief: The isoflavones can help alleviate symptoms like hot flashes and night sweats by acting as mild phytoestrogens.
Weight Management: The combination of high protein and fiber promotes satiety, helping you feel full longer and aiding in weight control.
Bone Health: Rich in calcium, edamame can contribute to stronger bones, especially important for postmenopausal women.
Complete Protein Source: As one of the few plant-based complete proteins, it is a crucial food for vegetarians and vegans.

The Health Benefits of Green Peas

Immune System Support: The high content of Vitamin C provides a potent immune boost and acts as an antioxidant.
Bone Strengthening: Excellent source of Vitamin K, which helps anchor calcium in the bones, and also contains B-vitamins beneficial for osteoporosis prevention.
Digestive Health: The impressive fiber content, particularly insoluble fiber, promotes regular bowel movements and feeds good gut bacteria.
Blood Sugar Control: A low glycemic index combined with fiber and protein content helps stabilize blood sugar levels, reducing the risk of type 2 diabetes.
Heart Health: Peas contain heart-healthy minerals like magnesium and potassium, which help regulate blood pressure.

How to Incorporate Them Into Your Diet

Both peas and edamame are versatile ingredients that can be enjoyed in a variety of dishes. Here are some quick ideas for how to add these legumes to your meals:

Edamame
- Snack: Serve steamed edamame in the pod, sprinkled with sea salt.
- Salad: Add shelled edamame to salads for extra protein and a nutty crunch.
- Dip: Blend shelled edamame into a vibrant, protein-rich hummus.
- Stir-Fry: Toss shelled edamame into stir-fries for a hearty texture.
Green Peas
- Side Dish: Serve steamed or boiled peas as a simple, classic side dish.
- Soup: Purée peas to create a smooth, creamy soup or use them whole in stews.
- Pasta: Stir peas into pasta dishes for added sweetness and fiber.
- Dip: Mash peas with avocado, herbs, and garlic for a fresh spread.

Conclusion: The Verdict on Which is Healthier, Peas or Edamame

Ultimately, there is no single 'healthier' winner between peas and edamame, as both offer distinct and powerful nutritional benefits. The best choice depends on your specific dietary needs and what you want to get out of your food. Edamame is the clear winner for those seeking a higher dose of plant-based complete protein, iron, and calcium, while peas excel in providing more Vitamin C, Vitamin A, and Vitamin K. Both are exceptional sources of fiber and support heart health and weight management.

Adding both of these nutritious legumes to your diet regularly is the best strategy. By rotating between them, you can maximize your intake of a wider array of vitamins and minerals. Whether you choose the protein-packed edamame or the vitamin-rich green pea, you are making a healthy, beneficial choice. For more details on the health benefits of green peas, explore this resource from Healthline.

Frequently Asked Questions

Edamame has significantly more protein. A one-cup serving of cooked, shelled edamame contains approximately 18.4 grams of protein, which is more than double the amount found in a cup of green peas.

Yes, both frozen peas and edamame are excellent choices. They are frozen at their peak freshness, locking in their nutrient content, making them just as healthy as their fresh counterparts.

Yes, edamame can support weight loss goals. Its combination of high fiber and high protein helps promote satiety, which can reduce overall calorie intake by helping you feel full for longer.

Yes. Edamame has a nuttier, more savory flavor and a firmer, denser texture. Green peas are known for their sweeter taste and softer, starchy texture.

Both edamame and green peas are excellent sources of dietary fiber, with very similar amounts per cup (around 8-9 grams). Both effectively aid digestion and blood sugar control.

Some people may experience mild side effects like gas, bloating, and stomach cramps when eating too much edamame, especially if they are not accustomed to a high-fiber diet. It is best to introduce it gradually.

Both are beneficial for heart health due to their fiber and mineral content. Edamame helps lower LDL cholesterol, while peas contain minerals like magnesium and potassium that regulate blood pressure.

Eating both is highly recommended. By consuming both peas and edamame, you can benefit from their unique nutritional strengths, including edamame's high protein and iron, and peas' rich vitamin A, C, and K content.