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).
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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).
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
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)
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
4.EGGS
Chicken Eggs/Quail Eggs/Duck Eggs/Caviar/Goose Eggs/Turkey Eggs/EMU eggs/Hilsa Eggs
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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
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
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%
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%
3. OTHER NON MEAT-BASED PROTEIN
Seitan: 22.1% (Protein content in percentage)
Tempeh: 12%
Tofu: 12%