(Survival Manual/Prepper Articles/ Canned protein)
A. Canned Protein Foods For SHTF
7 December 2013, ModernSurvivalBlog, by Ken Jorgustin
Pasted from: http://modernsurvivalblog.com/survival-kitchen/canned-protein-foods-for-shtf/
While planning and choosing various foods for your overall preparedness food storage, also think about the proteins.
All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group.
Proteins are the building blocks for our bones, muscles, and blood.
Here’s a list of some choices for storing back some canned protein…
CANNED PROTEINS
They are already ready-to-eat, pre-cooked and/or pasteurized, and therefore theoretically require no fuel consumption for safe eating (although some of the items listed below will likely taste better warmed up or cooked).
Canned Salmon
Not only is this fish rich in omega-3 fatty acids, it’s actually better for you when canned because ‘traditional pack’ salmon is packed with the bones intact, meaning more calcium for your bones and teeth. Also, some of the fat is removed, making it a healthier option.
Canned Tuna
Tuna is a naturally lean protein source, also containing good omega-3. Be aware that tuna may contain levels of mercury, so it’s probably best not to consume more than a few cans a week. Here is a tuna consumption calculator for your reference regarding maximum recommended intake.
Canned Chicken
Packed with protein and low in fat for a relatively low calorie count, chicken is high in selenium as well as cancer-preventing B-vitamin niacin. It also contains B6, which is important for energy metabolism.
Canned Pinto Beans
The canned beans are convenient and can easily be added to soups or stews. They’re a good source of folate and manganese, relatively high in protein, and rich in vitamin B1 as well as a slew of other minerals.
Canned Kidney Beans
They are high in fiber, iron and memory-boosting B1, releasing their energy slowly (meaning no sugar spikes), and contain a relatively good amount of protein.
Canned Beef
There are a variety of commercially available canned beef choices out there. Beef is another source of protein. I just randomly checked a can of Kirkland canned beef (12 oz) and it contains 15 grams of protein, slightly more than the same size canned chicken (13 grams).
Canned Almonds
Often considered the healthiest nut, a medium sized handful contains about 5 grams of protein, 4 grams of fiber (the highest of any nut), calcium, zinc, iron, vitamin E, and some B-vitamins, minerals, and selenium. Generally, most all unprocessed nuts are good in that they contain protein and other attributes. If they’re canned, they should have a longer shelf life, but the oils in them will go rancid after a time.
How much protein do you need each day?
Recommended daily amounts are shown in the following list from the USDA.
These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.
Children 2-3 years old – 2 ounce equivalents**
Children 4-8 years old – 4 ounce equivalents**
Girls 9-13 years old – 5 ounce equivalents**
Girls 14-18 years old – 5 ounce equivalents**
Boys 9-13 years old – 5 ounce equivalents**
Boys 14-18 years old – 6 ½ ounce equivalents**
Women 19-30 years old – 5 ½ ounce equivalents**
Women 31-50 years old – 5 ounce equivalents**
Women 51+ years old – 5 ounce equivalents**
Men 19-30 years old – 6 ½ ounce equivalents**
Men 31-50 years old – 6 ounce equivalents**
Men 51+ years old – 5 ½ ounce equivalents**
**See Protein Equivalents Chart below…
Protein Equivalents Chart
B. My Protein Food Sources
2009, iProtein.com,
Pasted from: http://www.iprotein.com/protein-foods.html
Find out how much protein is found in the protein sources listed below!
| Protein in Foods |
…………………………………..Calories Protein (g) Total Fat (g) Ounces
Beef
Pot Roast 183 28 8 3
Flank Steak 175 24 9 3
Rib Roast 172 24 8 3
Round Roast 153 27 4 3
Sirloin 165 26 6 3
Tenderloin 174 24 8 3
Lean 85% Ground Beef 204 22 12 3
Lean 90% Ground Beef 162 25 7 3
Beef Jerky 70 11 1 1
Beef Liver 184 23 7 3
Beef Hot Dogs 184 6 17 1 hot dog
Chicken
Broth 19 3 1 1/2 cup
Dark Meat 174 23 8 3
White Meat 147 26 4 3
Ground 178 22 9 3
Chicken Liver 133 21 5 3
Pork
Loin Chop 165 26 7 3
Country-style Ribs 203 21 13 3
Shoulder-lean 207 22 13 3
Tenderloin (breaded) 277 30 13 3
Lean Tenderloin 133 25 4 3
Pork Hot Dog 183 6 17 1 hot dog
Ham 133 21 5 3
Turkey
Beast (no skin) 133 26 3 3
Breast (with skin) 168 24 4 3
Ground 210 23 12 3
Dark Turkey (no skin) 159 24 6 3
Turkey Hot Dogs 129 8 11 1 hot dog
Lamb
Shoulder 239 30 12 3
Leg 163 23 7 3
Loin Chops 186 25 8 3
Veal 127 25 3 3
Seafood
Fish
Breaded Fish Sticks 231 13 10 3
Cat Fish 132 21 5 3
Cod (baked or broiled) 89 19 1 3
Flounder/Sole 99 22 2 3
Haddock 98 23 1 3
Orange Roughy 143 17 8 3
Red Snapper 19 22 1 3
Canned Salmon 130 17 6 3
Fresh Salmon 183 23 9 3
Sardines 177 21 10 3
Shark 148 24 5 3
Sword Fish 127 22 4 3
Trout 164 30 5 7-8
Tuna (oil packed) 169 25 7 3
Tuna (water packed) 111 25 – 3
Fresh Tuna 156 25 5 3
Shrimp
Batter 195 18 11 3
Canned 102 20 2 3
Fresh/Frozen 84 19 1 3
Lobster
Broiled/Grilled 80 17 1 3
Canned Meat 79 17 1 3
Oysters 117 12 4 3
Bread
French 100 3 1 1 slice
Italian 83 3 – 1 slice
Mixed Grain 65 2 1 1 slice
Pumpernickel 80 3 1 1 slice
Raisin 68 2 1 1 slice
Rye 65 2 1 1 slice
Sourdough 88 3 1 1 slice
White-firm 88 3 1 1 slice
White-firm 75 2 1 1 slice
Hamburger Bun 129 4 2 1 bun
Hard Roll 155 5 2 1 roll
Hot Dog Bun 115 3 2 1 bun
Whole Wheat 60 2 1 1 slice
English Muffins 140 5 1 1-3 1/2 inch
Tortillas
Corn 61 2 1 1-6 inch
Flour 105 3 1-8 inch
Vegetables
Lentils 115 9 – 1/2 cup
Refried Beans 135 8 1 1/2 cup
Radish 1 – – one
Rhubarb 26 1 – 1 cup
Spinach-Fresh 9 1 – 1/4 cup
Potatoes
Baked 220 5 – 7
Boiled 124 3 – 5
Mashed 122 3 1 3/4 cup
Baked French Fries 224 3 12 1/3 cup
Fruits
Bananas 105 1 1 1 med.
Pears – Fresh 98 1 1 1 med.
Pineapple – Fresh 38 – – 1/2 cup
Plums – Fresh 36 1 – 1 med.
Prunes 20 – – one
Raisins 55 1 – 2 Tbsp.
Raspberries – Fresh 30 1 – 1/2 cup
Tangerine 37 1 – 1 med.
Cherry Tomatoes 3 – – one
Tomatoes – Fresh 26 1 – med.
Grape Fruit 39 1 – 1/2 med.
Oranges – Fresh 60 1 – 1 med.
Cantaloupe 94 2 1 1/2 med.
Honeydew 113 1 – 1/4 med.
Watermelon 152 3 2 1 – 1×10″ slice
Cherries – Fresh 104 2 1 1 cup
Strawberries – Fresh 23 – – 1/2 cup
Kiwi 46 1 – 1 med.
Apple 80 – – 1 med.
Nectarine 67 1 1 1 med.
Peach 37 1 – 1 med.
Soups
Chicken Noodle 56 3 2 1/2 cup
Cream of Mushroom (water) 98 2 7 3/4 cup
Cream of Mushroom (milk) 154 5 10 3/4 cup
Cream of Tomato 65 2 1 3/4 cup
Vegetable Beef 59 4 1 3/4 cup
Eggs
Egg 75 6 5 1 large
Egg Yolk 59 3 5 1 large
Egg Substitute 48 3 3 2 Tbsp.
Cheese
American 106 6 9 1
Cheddar 114 7 9 1
Cheddar (low fat) 90 8 6 1
4% Cottage Cheese 109 13 5 1/2 cup
2% Cottage Cheese 102 16 2 1/2 cup
1% Cottage Cheese 82 14 1 1/2 cup
Cream Cheese Light 60 3 5 1
Feta 75 4 6 1
Mozzarella 72 7 5 1
Parmesan 23 2 2 1 Tbsp.
Ricotta Park Skim Mild 170 14 10 1/2 cup
Swiss 107 8 8 1
Miscellaneous
Peanut Butter 95 4 8 1 Tbsp.
Air-popped Popcorn 30 1 – 1 cup
Oatmeal – Cooked 109 5 2 3/4 cup
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