Guide

On average, 100 g of boiled white peas provides about 8 g of protein along with fiber and steady carbohydrates for meals.

One cup of boiled soybeans (about 172 g) provides roughly 29 grams of protein, making boiled soybeans one of the highest protein legumes.

Boiled soya chunks provide around 17–22 grams of complete protein per 100 grams cooked, giving vegetarians an easy way to raise daily protein intake.

On average, 100g boiled soya chunks provide around 17–22 grams of complete protein along with fibre, iron, and calcium.

A 100 g boiled chicken thigh gives about 23 g of protein, while a typical thigh portion offers roughly 20 to 25 g depending on size and skin.

Boiled skinless chicken breast usually packs more protein per calorie than typical fried chicken pieces with coating and skin.

Boiled and grilled chicken breast both deliver around 30 grams of protein per 100 grams, with grilled pieces slightly more concentrated by weight.

A 100 gram serving of boiled fish usually gives around 20 to 25 grams of complete protein with almost no carbs.

One large boiled egg has about 78 calories and 6 grams of protein, so two eggs give a quick, compact protein boost for busy days.

One large boiled egg gives about 6 grams of complete protein along with modest calories and helpful nutrients.