Human Nutrition 3(3+0)

Lesson 18 : Proteins

Food Source

• 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