Canned protein

(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/

Protein can

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

protein 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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