Roasted Edamame vs Roasted Chana: Which Has More Protein?

Ask any gym trainer in India for a cheap protein snack and you'll hear the same answer: roasted chana. It's earned its place — but there's a newer option on Indian shelves that beats it on almost every number that matters. Here's the honest comparison.

Protein: the headline number

Per 100g, roasted edamame delivers about 46g of protein. Roasted chana delivers around 19–22g. Per 30g handful, that's roughly 14g protein from edamame vs 5.7g from chana — about 2.5 times more.

Just as important: edamame is a complete protein, containing all nine essential amino acids. Chana, like most legumes, is low in methionine — fine as part of a varied diet, but not complete on its own.

Carbs and satiety

Roasted chana is carb-heavier (about 58–60g carbs per 100g) versus edamame's ~25g. If you're watching carbs, managing diabetes, or trying to stay full between meals, the protein-to-carb ratio strongly favours edamame.

Taste and texture

Chana is dry and earthy — most people need masala or jaggery versions to keep eating it. Roasted edamame is naturally nutty with a lighter crunch, closer to a roasted nut than a roasted gram. Our version is dry-roasted with hot air and finished with sea salt — just two ingredients, zero oil.

Price per gram of protein

Chana wins on absolute price — it's one of India's cheapest foods. But per gram of protein the gap narrows sharply, and edamame competes with protein bars, whey per-serving costs, and flavoured makhana while being a whole food rather than a processed one.

The verdict

Keep chana in your rotation — it's good food. But if the goal is maximum protein per handful with fewer carbs and a complete amino-acid profile, roasted edamame is the stronger snack. Try a 150g jar, or mix flavours with our Build Your Own Edamame Box.