{"id":11517,"date":"2026-08-12T00:16:10","date_gmt":"2026-08-11T16:16:10","guid":{"rendered":"https:\/\/gooart.space\/?p=11517"},"modified":"2026-08-12T00:44:26","modified_gmt":"2026-08-11T16:44:26","slug":"protein-of-one-egg","status":"publish","type":"post","link":"https:\/\/gooart.space\/ms\/protein-of-one-egg\/","title":{"rendered":"Protein of One Egg: 6.3g + 25 Best High-Protein Foods"},"content":{"rendered":"<p class=\"wp-block-paragraph\">The <strong>protein of one egg<\/strong>: about <strong>6.3 grams<\/strong> in a large egg (50 g), or roughly 12.6 g per 100 g. That&#8217;s the short answer \u2014 but if you&#8217;re building a high-protein diet in Malaysia, you need the numbers for everything else on your plate too.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This guide gives you the per-100g and per-serving protein numbers for 25 everyday foods \u2014 eggs, chicken, milk, tofu, tempeh, ikan bilis and more \u2014 so you can stop guessing and start counting.<\/p>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>Senarai Kandungan<\/h2><nav><ul><li><a href=\"#protein-of-one-egg-the-quick-answer\">Protein of One Egg: The Quick Answer<\/a><\/li><li><a href=\"#two-eggs-boiled-eggs-and-everything-between\">How Much Protein 2 Eggs Give You (Boiled or Fried, Same Number)<\/a><\/li><li><a href=\"#protein-in-100-g-chicken-breast\">Protein in 100g Chicken Breast<\/a><\/li><li><a href=\"#protein-in-milk\">Protein in Milk<\/a><\/li><li><a href=\"#the-big-table-25-high-protein-foods-per-100-g\">The Big Table: 25 High-Protein Foods per 100g<\/a><\/li><li><a href=\"#high-protein-snacks-the-convenience-tier\">High-Protein Snacks (the Convenience Tier)<\/a><\/li><li><a href=\"#faq\">Soalan Lazim<\/a><\/li><li><a href=\"#the-bottom-line\">The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n<h2 id=\"protein-of-one-egg-the-quick-answer\" class=\"wp-block-heading\">Protein of One Egg: The Quick Answer<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Protein scales with egg size. Malaysia&#8217;s market eggs are usually sold by grade \u2014 here&#8217;s what each size gives you:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Egg size<\/th><th>Whole egg (approx.)<\/th><th>Protein<\/th><\/tr><\/thead><tbody><tr><td>Small (S)<\/td><td>38 g<\/td><td>~4.8 g<\/td><\/tr><tr><td>Medium (M)<\/td><td>44 g<\/td><td>~5.5 g<\/td><\/tr><tr><td>Large (L)<\/td><td>50 g<\/td><td><strong>~6.3 g<\/strong><\/td><\/tr><tr><td>Extra Large (XL)<\/td><td>57 g<\/td><td>~7.3 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">The split inside one large egg: about <strong>3.6 g in the white<\/strong> dan <strong>2.7 g in the yolk<\/strong>. Eating only whites drops the total \u2014 the yolk carries almost half the protein plus nearly all the micronutrients.<\/p>\n\n\n\n<h2 id=\"two-eggs-boiled-eggs-and-everything-between\" class=\"wp-block-heading\">How Much Protein 2 Eggs Give You (Boiled or Fried, Same Number)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The protein 2 eggs give you: about 12.6 g<\/strong> (two large eggs) \u2014 roughly what you&#8217;d get from 40 g of cooked chicken breast. For most people at breakfast, that&#8217;s a solid start, not a full dose.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Does cooking change the number? The <strong>protein in a boiled egg<\/strong> is the same ~6.3 g as a raw one \u2014 cooking doesn&#8217;t destroy protein, it actually makes it <em>easier<\/em> 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 &#8220;protein egg boiled&#8221; question has the same answer: 6.3 g \u2014 cooking changes absorption, not the number.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So: boiled, fried, steamed, half-boiled with soy sauce \u2014 the protein count doesn&#8217;t care about the method.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-4827129.jpg\" alt=\"Fried eggs cooking in a pan \u2014 protein content stays the same whatever the method\" class=\"wp-image-11522\" srcset=\"https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-4827129.jpg 1200w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-4827129-768x512.jpg 768w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-4827129-18x12.jpg 18w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-4827129-600x400.jpg 600w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Fried eggs cooking in a pan \u2014 protein content stays the same whatever the method<\/p>\n\n\n\n<h2 id=\"protein-in-100-g-chicken-breast\" class=\"wp-block-heading\">Protein in 100g Chicken Breast<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The other big lookup: <strong>protein in 100g of chicken breast<\/strong> comes in two versions, and recipes love to confuse them:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Raw<\/strong>: about <strong>22.5 g<\/strong> per 100 g<\/li>\n\n\n\n<li><strong>Cooked<\/strong>: about <strong>31 g<\/strong> per 100 g<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Same meat, different numbers \u2014 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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Skin on adds fat, not protein. Bone-in cuts weigh heavier but feed you less \u2014 always count the edible part.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-6107731.jpg\" alt=\"Raw chicken breasts with herbs \u2014 protein 100g chicken breast explained\" class=\"wp-image-11523\" srcset=\"https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-6107731.jpg 1200w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-6107731-768x512.jpg 768w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-6107731-18x12.jpg 18w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-6107731-600x400.jpg 600w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Raw chicken breasts with herbs \u2014 protein 100g chicken breast explained<\/p>\n\n\n\n<h2 id=\"protein-in-milk\" class=\"wp-block-heading\">Protein in Milk<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Protein in milk<\/strong> is modest but effortless: about <strong>3.3 g per 100 ml<\/strong>, or <strong>~8 g per 250 ml glass<\/strong>. Full cream vs skim makes almost no difference to protein \u2014 the fat changes, the protein stays.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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 \u2014 read the label if that&#8217;s your habit.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"1200\" height=\"1600\" src=\"https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-12679449.jpg\" alt=\"Fresh milk poured into a glass \u2014 protein milk numbers\" class=\"wp-image-11521\" srcset=\"https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-12679449.jpg 1200w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-12679449-768x1024.jpg 768w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-12679449-1152x1536.jpg 1152w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-12679449-9x12.jpg 9w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-12679449-600x800.jpg 600w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Fresh milk poured into a glass \u2014 protein milk numbers<\/p>\n\n\n\n<h2 id=\"the-big-table-25-high-protein-foods-per-100-g\" class=\"wp-block-heading\">The Big Table: 25 High-Protein Foods per 100g<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Values are approximate, drawn from standard food-composition data (<a href=\"https:\/\/fdc.nal.usda.gov\/\" target=\"_blank\" rel=\"noopener\">USDA FoodData Central<\/a> and Malaysia&#8217;s own <a href=\"https:\/\/myfcd.moh.gov.my\/\" target=\"_blank\" rel=\"noopener\">MyFCD<\/a> by the Ministry of Health). Local favourites included \u2014 this is a Malaysian table, not an American one.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Food<\/th><th>Protein per 100g<\/th><th>Common serving<\/th><th>Protein per serving<\/th><\/tr><\/thead><tbody><tr><td>Ikan bilis (dried anchovies)<\/td><td>~60 g<\/td><td>10 g sprinkle<\/td><td>~6 g<\/td><\/tr><tr><td>Peanuts (roasted)<\/td><td>~26 g<\/td><td>30 g handful<\/td><td>~8 g<\/td><\/tr><tr><td>Chicken breast (cooked)<\/td><td>~31 g<\/td><td>120 g piece<\/td><td>~37 g<\/td><\/tr><tr><td>Fish (snapper\/kembung, cooked)<\/td><td>~20\u201324 g<\/td><td>150 g fillet<\/td><td>~30 g+<\/td><\/tr><tr><td>Beef (lean, cooked)<\/td><td>~26 g<\/td><td>120 g<\/td><td>~31 g<\/td><\/tr><tr><td>Prawns (cooked)<\/td><td>~20 g<\/td><td>100 g plate<\/td><td>~20 g<\/td><\/tr><tr><td>Tempeh<\/td><td>~19 g<\/td><td>80 g<\/td><td>~15 g<\/td><\/tr><tr><td>Egg<\/td><td>~12.6 g<\/td><td>1 large (50 g)<\/td><td>~6.3 g<\/td><\/tr><tr><td>Edamame<\/td><td>~11 g<\/td><td>80 g bowl<\/td><td>~9 g<\/td><\/tr><tr><td>Tofu (firm)<\/td><td>~10 g<\/td><td>150 g<\/td><td>~15 g<\/td><\/tr><tr><td>Greek yogurt<\/td><td>~10 g<\/td><td>170 g cup<\/td><td>~17 g<\/td><\/tr><tr><td>Dhal \/ lentils (cooked)<\/td><td>~9 g<\/td><td>150 g<\/td><td>~13 g<\/td><\/tr><tr><td>Milk<\/td><td>~3.3 g<\/td><td>250 ml glass<\/td><td>~8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Chicken thighs, sardines, squid, soy milk, chickpeas, kidney beans, oats, cheddar cheese and more follow the same pattern \u2014 check the two databases linked above for anything not listed here.<\/p>\n\n\n\n<h2 id=\"high-protein-snacks-the-convenience-tier\" class=\"wp-block-heading\">High-Protein Snacks (the Convenience Tier)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">When someone searches <strong>protein snacks<\/strong>, they usually want zero-cooking options. The honest shortlist:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Boiled eggs<\/strong> \u2014 cook six on Sunday, snack all week (~6 g each)<\/li>\n\n\n\n<li><strong>Edamame<\/strong> \u2014 frozen packs steam in 4 minutes (~9 g per bowl)<\/li>\n\n\n\n<li><strong>Greek yogurt<\/strong> \u2014 pick the ones where protein grams exceed sugar grams<\/li>\n\n\n\n<li><strong>Roasted peanuts \/ kacang<\/strong> \u2014 cheap and everywhere in Malaysia; watch portions, the calories add up fast<\/li>\n\n\n\n<li><strong>Tauhu \/ tempeh slices<\/strong> \u2014 from any mixed-rice stall, no prep needed<\/li>\n<\/ul>\n\n\n\n<h2 id=\"faq\" class=\"wp-block-heading\">Soalan Lazim<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>How many eggs a day is reasonable?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For most healthy adults, 1\u20132 eggs a day fits normal dietary patterns. If you&#8217;re managing cholesterol or any medical condition, confirm with your doctor or pharmacist \u2014 individual situations differ.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Egg white only, or whole egg?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Is plant protein as good as animal protein?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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&#8217;re covered.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Do I need protein powder if I eat these foods?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Food first. Most people can hit their target with eggs, chicken, fish, tofu and milk alone \u2014 powder is for days when cooking loses to life. When you get there, our <a href=\"https:\/\/gooart.space\/ms\/protein-powder-malaysia-guide\/\">protein powder buying guide<\/a> covers the Malaysia market.<\/p>\n\n\n\n<h2 id=\"the-bottom-line\" class=\"wp-block-heading\">The Bottom Line<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">One egg = <strong>6.3 g<\/strong>. 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\u201390 g daily target stops looking hard.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Want your exact number? Our free <a href=\"https:\/\/gooart.space\/ms\/pengira-protein\/\">Pengira Protein<\/a> works it out from your weight and training in 20 seconds. Then put the fuel to work \u2014 the <a href=\"https:\/\/gooart.space\/ms\/latihan-saya\/\">exercise library<\/a> is where it turns into training, and if you&#8217;re in Melaka, our <a href=\"https:\/\/gooart.space\/ms\/kelas-kickboxing-kecergasan-tempur-di-melaka\/\">combat fitness classes<\/a> will get you there faster.<\/p>","protected":false},"excerpt":{"rendered":"<p>The protein of one egg: about 6.3 grams in a large egg (50 g), or roughly 12.6 g per 100 g. That&#8217;s the short answer \u2014 but if you&#8217;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 &#8230; <a title=\"Protein of One Egg: 6.3g + 25 Best High-Protein Foods\" class=\"read-more\" href=\"https:\/\/gooart.space\/ms\/protein-of-one-egg\/\" aria-label=\"Read more about Protein of One Egg: 6.3g + 25 Best High-Protein Foods\">Baca lagi<\/a><\/p>","protected":false},"author":1,"featured_media":11518,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[794],"tags":[],"class_list":["post-11517","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-supplements"],"acf":[],"_links":{"self":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/posts\/11517","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/comments?post=11517"}],"version-history":[{"count":3,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/posts\/11517\/revisions"}],"predecessor-version":[{"id":11524,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/posts\/11517\/revisions\/11524"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/media\/11518"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/media?parent=11517"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/categories?post=11517"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/tags?post=11517"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}