Dried SpirulinaVSCanned Edamame
Dried Spirulina has 46.3g more protein per 100g than Canned Edamame — 57.5g vs 11.2g per 100g (USDA). For those watching their calorie intake, Canned Edamame offers only 109 calories per 100g compared to 290 calories in Dried Spirulina. Canned Edamame provides complete protein with all essential amino acids, while Dried Spirulina should be combined with complementary proteins for optimal nutrition. In terms of protein efficiency (protein per calorie), Dried Spirulina delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Mar 2026
| Nutrient (per 100g) | Dried Spirulina | Canned Edamame |
|---|---|---|
| Protein | 57.5 g | 11.2 g |
| Calories | 290 kcal | 109 kcal |
| Total fat | 7.7 g | 4.7 g |
| Carbohydrates | 23.9 g | 7.6 g |
Dried Spirulina
Canned Edamame
How does Dried Spirulina compare to Canned Edamame?
Dried Spirulina has 46.3g more protein per 100g than Canned Edamame — 57.5g vs 11.2g per 100g (USDA). For those watching their calorie intake, Canned Edamame offers only 109 calories per 100g compared to 290 calories in Dried Spirulina. Canned Edamame provides complete protein with all essential amino acids, while Dried Spirulina should be combined with complementary proteins for optimal nutrition. In terms of protein efficiency (protein per calorie), Dried Spirulina delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Dried SpirulinaWith 57.5g of protein per 100g, Dried Spirulina provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Canned EdamameAt only 109 calories per 100g, Canned Edamame allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Dried SpirulinaDried Spirulina offers the best protein-to-calorie ratio, delivering 57.5g of protein for just 290 calories, perfect for maximizing protein intake while minimizing caloric load.
Vegetarian & Plant-Based Diets
Dried SpirulinaBoth are excellent plant-based options. Dried Spirulina edges ahead with 57.5g of protein per serving, making it slightly better for meeting daily protein requirements on a vegetarian diet.
Low-Carb & Ketogenic Diets
Canned EdamameWith only 7.6g of carbohydrates per 100g, Canned Edamame fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Dried SpirulinaFor everyday fitness enthusiasts seeking balanced nutrition, Dried Spirulina offers a good protein content at 57.5g with 290 calories, fitting well into most active lifestyle meal plans.