PROTEIN

Proteins are made up of building blocks called amino acids. There are 20 types of amino acids with 11 made by the body (non-essential) and 9 others that don't ( essential amino acids).

Generally, proteins are found in animal, soy, and plant products.

A) ANIMAL-BASED PROTEIN

 This type of proteins contain all of the essential amino acids which are known as 'complete' protein

(or ideal or high-quality protein).

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1.LEAN MEATS

  • Beef 

    • Chuck: Cut from the shoulder; tough but flavorful.

    • Shank: Cut from the leg; very tough and chewy.

    • Brisket: Cut from the breast; tough if not cooked properly.

    • Rib: Cut from the rib area; very tender and flavorful.

    • Short plate: Cut from the belly of the cow; chewy and quite tough.

    • Flank: Cut from the abdominal muscles of the cow; one of the toughest cuts.

    • Loin: Cut from the back of the cow above the ribs; one of the tenderest cuts.

    • Sirloin: Cut from the back of the cow just past the loin; pretty tender and flavorful.

    • The round: Cut from the back of the cow above the back legs; chewy and tough.

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  • Pork

    • Head/Blade shoulder/ Shoulder/arm picnic/Loin/ Fatback/Spare ribs/Belly or side/Legs or hams/Ham hock/Trotters/Chitterlings/Tail

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  • Lamb

    • Neck ​/Shoulder/Chop/Loin chop/Rump/Shank/Rack/Neck fillet/Leg

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2.POULTRY

  • Turkey

  • Chicken 

    • Breast: it can be boned or boneless, with or without skin.​

    • Wings: not contain much meat, usually for appetizer

    • Drumsticks: boneless or without boning

    • Ham: the lower part of the leg below the knee joint.

    • Thigh: upper part of the leg above the knee joint. (Closet to the body of chicken)

    • Liver/Heart: ideal for cooking stewed or grilled\

    • Hindquarters: The thighs and back or backbone( apt with BBQ)

    • Carcass: the shell or skeleton of a chicken

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  • Duck

    • Main meat: breasts and legs of ducks​

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  • Goose

    • Breast​

    • Legs

    • Wings

    • Liver (Foie gras)

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3. FISH AND SEAFOOD

  • Fish

    • Yellowtail(4Oz): ​34g of protein

    • Tuna(4Oz): 33g

    • Anchovy (4Oz): 52g

    • Coho Salmon: 31g

    • Trout(4Oz): 30g

    • Snapper(4Oz): 30g

    • Tilapia: 23g

    • Bluefish(4Oz): 29g

    • Pollock(4Oz): 28g

    • Grouper(4Oz): 28g

    • Sardines(4Oz): 28g

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  • Prawns

    • King prawns: moist, medium-firm flesh and a rich flavor.​

    • Tiger prawns: moist; firm flesh and a medium flavor.

    • Banana prawns/School prawns

  • Crab

    • Dungeness/CrabStone /CrabSnow/CrabKing/CrabBlue Crab.

  • Lobster

    • Clawed/Spiny/Slippereep sea

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  • Mussels

    • Zebra Mussels/Blue Mussels​

  • Oysters

    • Crassostrea Gigas/Crassostrea sikame/Crassostrea virginicas      /Ostrea edulis/Ostrea lurida

  • Scallops

    • Sea scallops/Bay scallops/Calico scallops

  • Clams

    • Atlantic Hard-Shell Clams/Soft-shell clams/Manila clams/Surf /Pacific razor clams/Atlantic Jackknife clam

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4.EGGS

  • Chicken Eggs/Quail Eggs/Duck Eggs/Caviar/Goose Eggs/Turkey Eggs/EMU eggs/Hilsa Eggs

  • 1 Small egg (38 grams): 4.8 grams protein

  • 1 Medium egg (44 grams): 5.5 grams protein

  • 1 Large egg (50 grams): 6.3 grams protein

  • 1 Extra-large egg (56 grams): 7.0 grams protein

  • 1 Jumbo egg (63 grams): 7.9 grams protein

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5. DAIRY PRODUCTS

  • Milk(1Cup): 8g

  • Yoghurt(3/4 Cup): 8g

  • Cheese 

    • Cottage cheese, 125 mL (½ cup)15 g

    • Cheddar cheese, 50 g (1¾ oz)12 g

B) PLANT-BASED PROTEIN

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1.PULSES(LEGUME FAMILY)

  • White Beans: 7.5% (Protein content in percentage)

  • Black Beans: 9%

  • Brown Beans: 7.6%

  • Lima Beans:8.2%

  • Kidney Beans:7.8%

  • Soy Beans:17%

  • Chickpeas: 7.5%

  • Marrow fat peas: 6.5%

  • Lentils: 10%

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2.NUTS AND SEEDS

  • Nuts

    • Cashews: 19%  (Protein content in percentage)

    • Hazelnuts: 14%

    • Macadamia nuts: 9%

    • Peanuts: 26%

    • Pistachios: 19.5%

    • Walnuts: 14%

  • Seeds

    • Pumpkin seeds​: 25%

    • Sunflower seeds: 27%

    • Sesame Seeds:20.9%

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3. OTHER NON MEAT-BASED PROTEIN

  • Seitan: 22.1%  (Protein content in percentage)

  • Tempeh: 12%

  • Tofu: 12%