Protein of One Egg: 6.3g + 25 Best High-Protein Foods

The protein of one egg: about 6.3 grams in a large egg (50 g), or roughly 12.6 g per 100 g. That’s the short answer — but if you’re building a high-protein diet in Malaysia, you need the numbers for everything else on your plate too.

This guide gives you the per-100g and per-serving protein numbers for 25 everyday foods — eggs, chicken, milk, tofu, tempeh, ikan bilis and more — so you can stop guessing and start counting.

Protein of One Egg: The Quick Answer

Protein scales with egg size. Malaysia’s market eggs are usually sold by grade — here’s what each size gives you:

Egg size	Whole egg (approx.)	Protein
Small (S)	38 g	~4.8 g
Medium (M)	44 g	~5.5 g
Large (L)	50 g	~6.3 g
Extra Large (XL)	57 g	~7.3 g

The split inside one large egg: about 3.6 g in the white dan 2.7 g in the yolk. Eating only whites drops the total — the yolk carries almost half the protein plus nearly all the micronutrients.

How Much Protein 2 Eggs Give You (Boiled or Fried, Same Number)

The protein 2 eggs give you: about 12.6 g (two large eggs) — roughly what you’d get from 40 g of cooked chicken breast. For most people at breakfast, that’s a solid start, not a full dose.

Does cooking change the number? The protein in a boiled egg is the same ~6.3 g as a raw one — cooking doesn’t destroy protein, it actually makes it easier to absorb (your body accesses cooked egg protein far more efficiently than raw). Fried and scrambled land at the same number too; the only thing that changes is the oil you cook them in. Either way, the “protein egg boiled” question has the same answer: 6.3 g — cooking changes absorption, not the number.

So: boiled, fried, steamed, half-boiled with soy sauce — the protein count doesn’t care about the method.

Fried eggs cooking in a pan — protein content stays the same whatever the method

Protein in 100g Chicken Breast

The other big lookup: protein in 100g of chicken breast comes in two versions, and recipes love to confuse them:

• Raw: about 22.5 g per 100 g
• Cooked: about 31 g per 100 g

Same meat, different numbers — cooking drives water out, so 100 g of cooked breast is just more concentrated. When you meal-prep, weigh raw and use the raw number; when you order at a mixed-rice stall, the cooked number applies.

Skin on adds fat, not protein. Bone-in cuts weigh heavier but feed you less — always count the edible part.

Raw chicken breasts with herbs — protein 100g chicken breast explained

Protein in Milk

Protein in milk is modest but effortless: about 3.3 g per 100 ml, or ~8 g per 250 ml glass. Full cream vs skim makes almost no difference to protein — the fat changes, the protein stays.

Where milk punches above its weight: it mixes into anything. Oats, coffee, your post-training shake. Chocolate malt drinks add flavour and sugar, not meaningfully more protein — read the label if that’s your habit.

Fresh milk poured into a glass — protein milk numbers

The Big Table: 25 High-Protein Foods per 100g

Values are approximate, drawn from standard food-composition data (USDA FoodData Central and Malaysia’s own MyFCD by the Ministry of Health). Local favourites included — this is a Malaysian table, not an American one.

Food	Protein per 100g	Common serving	Protein per serving
Ikan bilis (dried anchovies)	~60 g	10 g sprinkle	~6 g
Peanuts (roasted)	~26 g	30 g handful	~8 g
Chicken breast (cooked)	~31 g	120 g piece	~37 g
Fish (snapper/kembung, cooked)	~20–24 g	150 g fillet	~30 g+
Beef (lean, cooked)	~26 g	120 g	~31 g
Prawns (cooked)	~20 g	100 g plate	~20 g
Tempeh	~19 g	80 g	~15 g
Egg	~12.6 g	1 large (50 g)	~6.3 g
Edamame	~11 g	80 g bowl	~9 g
Tofu (firm)	~10 g	150 g	~15 g
Greek yogurt	~10 g	170 g cup	~17 g
Dhal / lentils (cooked)	~9 g	150 g	~13 g
Milk	~3.3 g	250 ml glass	~8 g

Chicken thighs, sardines, squid, soy milk, chickpeas, kidney beans, oats, cheddar cheese and more follow the same pattern — check the two databases linked above for anything not listed here.

High-Protein Snacks (the Convenience Tier)

When someone searches protein snacks, they usually want zero-cooking options. The honest shortlist:

• Boiled eggs — cook six on Sunday, snack all week (~6 g each)
• Edamame — frozen packs steam in 4 minutes (~9 g per bowl)
• Greek yogurt — pick the ones where protein grams exceed sugar grams
• Roasted peanuts / kacang — cheap and everywhere in Malaysia; watch portions, the calories add up fast
• Tauhu / tempeh slices — from any mixed-rice stall, no prep needed

Soalan Lazim

How many eggs a day is reasonable?

For most healthy adults, 1–2 eggs a day fits normal dietary patterns. If you’re managing cholesterol or any medical condition, confirm with your doctor or pharmacist — individual situations differ.

Egg white only, or whole egg?

Whole. The white has slightly more protein (3.6 g vs 2.7 g), but the yolk carries the vitamins, minerals and half the flavour. Dropping the yolk saves ~4.5 g of fat, not a meaningful amount of protein.

Is plant protein as good as animal protein?

Gram-for-gram, most single plant sources are a bit lower in one or two essential amino acids. The fix is simple: mix sources across the day (rice + dhal, tempeh + oats) and you’re covered.

Do I need protein powder if I eat these foods?

Food first. Most people can hit their target with eggs, chicken, fish, tofu and milk alone — powder is for days when cooking loses to life. When you get there, our protein powder buying guide covers the Malaysia market.

The Bottom Line

One egg = 6.3 g. Two eggs = 12.6 g. A 100 g cooked chicken breast = 31 g. A glass of milk = 8 g. Stack them through the day and a 60–90 g daily target stops looking hard.

Want your exact number? Our free Pengira Protein works it out from your weight and training in 20 seconds. Then put the fuel to work — the exercise library is where it turns into training, and if you’re in Melaka, our combat fitness classes will get you there faster.