- Excellent sources of protein include those from animal origin, fish, tuna, shrimp, and cod. Very good sources of protein include venison, halibut, salmon, scallops, turkey, chicken, lamb, beef, liver, tofu, egg, soybeans, and mozarrella cheese.
- Good sources of protein include milk and many legumes including lentils, split peas, kidney beans, black beans, pinto beans and garbanzo beans.
- Eggs, dairy foods, meat, fish and poultry are typically considered to be complete proteins. Vegetarians, and especially vegans, often do not have a source of complete protein in their diets, but can easily obtain all of the essential amino acids by eating a variety of legumes, beans, grains, nuts, seeds and vegetables.
Figure: Legumes – another protein source that can meet a body’s needs.
Sources of proteins:
|
Food
|
Protein gm/100g
|
|
Cereals
|
6-12
|
|
Pulses
|
18-24
|
|
Nuts and oil seeds
|
18-40
|
|
Deoiled cake
|
45-55
|
|
Egg hen
|
12-13
|
|
Milk
Whole milk powder
Skim milk
|
3-5
26-37
35-38
|
|
Fish
|
18-20
|
|
Meat and liver
|
18-22
|
|
Participants