22 December 2011

67 ways to add protein to your food storage and preparedness planning

Good sources of protein are an important part of our diet. That doesn't change in an emergency situation either. As such, it's important that your food storage and preparedness planning include a variety of good protein sources.

But first, some basics about protein, courtesy of About.com's protein in diet page:
If the protein in a food supplies enough of the essential amino acids, it is called a complete protein. If the protein of a food does not supply all the essential amino acids, it is called an incomplete protein.
All meat and other animal products are sources of complete proteins. These include beef, lamb, pork, poultry, fish, shellfish, eggs, milk, and milk products.
Protein in foods (such as grains, fruits, and vegetables) are either low, incomplete protein or lack one of the essential amino acids. These food sources are considered incomplete proteins.
Plant proteins can be combined to include all of the essential amino acids and form a complete protein. Examples of combined, complete plant proteins are rice and beans, milk and wheat cereal, and corn and beans.
So, the type of protein you choose is important. Complete proteins are better, as we discussed in our beans and rice post.

With that basic information on protein in mind, you can review the following lists and incorporate the proteins into your dietary and food storage programs that you and your family enjoy.

We've provided two lists: the first is geared toward foods with protein that are useful for food storage. The second list contains "fresh" protein food sources; they are more oriented toward those looking to raise or obtain their own food sources, either now or in a prolonged disaster situation. Of course, being self-sufficient like this is one of the best ways to enhance your disaster preparedness.

The foods are listed in alphabetical order. The number listed next to each item is the grams of protein that 100 grams of that food contains.

Bear in mind that raw foods often contain the most water, which essentially "dilutes" the protein contained. For example, raw moose meet contains 22 grams of protein, but it contains 29 grams after cooking, or 79 grams after drying. The protein is not really increasing, of course. Rather, as the water weight is removed, it takes more of the remaining protein to equal 100 grams.

Protein for food storage
These sources of protein store well, so you can stock up on them. Of course, you should be storing what you currently use, and using what you store. That way, you can maintain a good, fresh supply in your food storage supplies:
  • Almond butter, plain, with salt added: 15
  • Almonds, dry roasted, with salt added: 22
  • Baker's yeast, active dry: 38
  • Beans, black: 7
  • Beans, blackeyed peas: 3
  • Beans, lima: 7
  • Beans, navy: 7
  • Beans, pinto: 10
  • Beans, red: 10
  • Beans, white: 10
  • Beef jerky, chopped and formed: 33
  • Chicken, canned, no broth: 25
  • Chili with beans, canned: 6
  • Egg white, dried: 81
  • Egg, whole, dried: 47
  • Fish, mackerel, jack, canned, drained solids: 23
  • Fish, salmon, pink, canned, drained solids with bone: 23
  • Fish, sardine, Atlantic, canned in oil, drained solids with bone: 25
  • Fish, tuna, light, canned in water, drained solids: 26
  • HORMEL SPAM, Luncheon Meat, pork with ham, minced, canned: 13
  • Milk, buttermilk, dried: 34
  • Milk, canned, evaporated, nonfat: 8
  • Milk, dry, whole: 26
  • Mock meat (cooked vegetarian preparations, including TVP): 18 to 24
  • Nori seaweed, dried sheets: 36
  • Peanuts, all types, dry-roasted, with salt: 24
  • Protein bars: 9 to 28 (depending on brand, size, and contents)
  • Quinoa, cooked: 4
  • Soy protein isolate: 80
  • Soybeans, dry roasted (soy nuts): 40
  • Spirulina seaweed, dried: 57
  • Whey protein isolate: 79

Protein from sustainable sources
While you can use these types of protein now, they are also sources that you can learn to produce, make, or raise now, so that you can be more self-reliant and prepared:
  • Beef meat, cooked – 17 to 40 (depending on cut)
  • Cheese, cheddar: 25
  • Cheese, Colby: 24
  • Cheese, feta: 14
  • Cheese, goat, hard type: 31
  • Cheese, goat, semisoft type: 22
  • Cheese, goat, soft type: 19
  • Cheese, gruyere: 30
  • Cheese, mozzarella, whole milk: 22
  • Cheese, provolone: 26
  • Cheese, ricotta, whole milk: 28
  • Cheese, swiss: 27
  • Egg, duck, whole, fresh, raw: 13
  • Egg, goose, whole, fresh, raw: 14
  • Egg, white, raw, fresh: 11
  • Egg, whole, cooked, fried: 14
  • Game meat, bear, cooked, simmered: 32
  • Game meat, beaver, cooked, roasted:35
  • Game meat, beaver, raw: 24
  • Game meat, deer, cooked, roasted: 30
  • Game meat, deer, raw: 23
  • Game meat, goat, cooked, roasted: 27
  • Game meat, moose, cooked, roasted: 29
  • Game meat, moose, dried: 79
  • Game meat, moose, raw: 22
  • Game meat, muskrat, cooked, roasted: 30
  • Game meat, rabbit, domesticated, raw: 20
  • Game meat, rabbit, wild, cooked, stewed: 33
  • Game meat, rabbit, wild, raw: 22
  • Game meat, raccoon, cooked, roasted: 29
  • Game meat, squirrel, cooked, roasted: 31
  • Game meat, squirrel, raw: 21
  • Milk, goat, fluid: 4
  • Milk, sheep, fluid: 6
  • Milk, cow, whole, 3.25% milkfat: 3

No comments:

Post a Comment