Proteins..... Food Facts-3

Just like Carbohydrates and Vitamins plus minerals, Protein is another essential nutrient. Protein builds up, maintains, and replaces the tissues in your body. Your muscles, your organs, and your immune system are made up mostly of protein. Protein has multi functions, there are transport proteins, anti bodies, structural proteins, snake venom etc. Your body uses the protein you eat to make lots of specialized protein molecules that have specific jobs.

What are Proteins????

Proteins are polymer chains made of amino acids bonded by peptide bonds. There are mainlt 4 structures of proteins as primary structure, secondary structure, tertiary structure and quaternary structure. Primary structure is a single chain of amino acids, secondary structure is two chains of amino acid chains twisted together forming shapes like alpha helix or beta pleat.Tertiary contains 3 amino acid chains and quaternary structure has 4 amino acid chains. 

Amino acids can be divided into either essential amino acids or non-essential amino acids. The essential amino acids, which must be obtained from food sources, are leucine, isoleucine, valine, lysine, threonine, tryptophan, methionine, phenylalanine and histidine. On the other hand, non-essential amino acids can be made by the body from other amino acids. The non-essential amino acids are arginine, alanine, asparagine, aspartic acid, cysteine, glutamine, glutamic acid, glycine, proline, serine, and tyrosine.

In nutrition, proteins are broken down in the stomach during digestion by enzymes known as proteases into smaller polypeptides to provide amino acids for the body, including the essential amino acids that cannot be biosynthesized by the body itself. Thus, protein from one's diet should provide both essential and non-essential amino acids for protein synthesis. Most animal and certain vegetable proteins are considered complete proteins with a full complement of essential amino acids in adequate proportions. People who avoid animal products may practice protein combining to get the essential amino acids in their diet. 

Protein is for growth and maintenance. Apart from water, protein is the most abundant molecule in the body. Protein is found in all cells of the body and is the major structural component of all cells in the body, especially muscle. This also includes body organs, hair and skin. Proteins also are utilized in membranes, such as glycoproteins. When broken down into amino acids, they are used as precursors to nucleic acid and vitamins. Hormones and enzymes are also formed from amino acids in which they help regulate metabolism, support the immune system and other body functions. Finally, protein is needed to form blood cells.

Description	Weight Grams	Weight Ounces	Protein Grams
Duck, domesticated, meat only, cooked, roasted	221	1/2 duck	51.89
Chicken, stewing, meat only, cooked, stewed	140	1 cup	42.59
Fish, halibut, Atlantic and Pacific, cooked, dry heat	159	1/2 fillet	42.44
Fish, salmon, sockeye, cooked, dry heat	155	1/2 fillet	42.33
Turkey, meat only, cooked, roasted	140	1 cup	41.05
Turkey, neck, meat only, cooked, simmered	152	1 neck	40.80
Chicken, broilers or fryers, giblets, cooked, simmered	145	1 cup	39.37
Fish, haddock, cooked, dry heat	150	1 fillet	36.36
Fish, rockfish, Pacific, mixed species, cooked, dry heat	149	1 fillet	35.82
Chicken, broilers, fryers, breast, meat and skin	140	1/2 breast	34.78
Fast foods, hamburger, large, double patty	226	1 sandwich	34.28
Fish, tuna salad	205	1 cup	32.88
Cheeseburger, large, single meat patty, with bacon	195	1 sandwich	32.00
Fast foods, hamburger, regular, double patty	215	1 sandwich	31.82
Fast foods, taco	263	1 large	31.77
Chicken, broilers or fryers, breast, meat and skin	98	1/2 breast	31.20
Cheese, cottage, lowfat, 2% milkfat	226	1 cup	31.05
Chicken, canned, meat only, with broth	142	5 oz	30.91
Veal, leg (top round), separable lean and fat	85	3 oz	30.74
Fish, flatfish (flounder and sole species)	127	1 fillet	30.68
Turkey, all classes, giblets, cooked, simmered	145	1 cup	30.29
Lamb, domestic, shoulder, arm, separable lean only	85	3 oz	30.21
Fast foods, submarine sandwich, with tuna salad	256	1sandwich,6"roll	29.70
Fast foods, submarine sandwich, with roast beef	216	1sandwich,6"roll	28.64
Soybeans, mature cooked, boiled, without salt	172	1 cup	28.62
Fast foods, cheeseburger, large, single patty	219	1 sandwich	28.19
Cheese, ricotta, part skim milk	246	1 cup	28.02
Cheese, cottage, lowfat, 1% milkfat	226	1 cup	28.00
Crustaceans, crab, blue, canned	135	1 cup	27.70
Cheese, ricotta, whole milk	246	1 cup	27.70
Fast foods, cheeseburger, regular, double patty, plain	155	1 sandwich	27.67
Chicken, broilers or fryers, light meat, meat only	84	3 oz	27.57
Pork, fresh, shoulder, arm picnic, separable lean only	85	3 oz	27.42
Pork, fresh, loin, center loin, bone-in, separable lean	85	3 oz	27.35
Fish, swordfish, cooked, dry heat	106	1 piece	26.91
Beef, round, bottom round, separable lean only	85	3 oz	26.85
Chicken, broilers or fryers, breast, meat only	86	1/2 breast	26.68
Beef, chuck, blade roast, separable lean only	85	3 oz	26.40
Cheese, cottage, creamed, large or small curd	210	1 cup	26.23
Sandwiches and hamburger, large, single meat patty	218	1 sandwich	25.83
Lamb, shoulder, arm, separable lean and fat, 1/4" fat, choice, cooked, braised	85	3 oz	25.83
Beef, top sirloin, separable lean only, 1/4" fat, all grades,cooked, broiled	85	85	25.81
Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled	85	3 oz	25.66
Lamb, domestic, loin, separable lean only, 1/4" fat, choice, cooked, broiled	85	3 oz
Fish, tuna, yellowfin, fresh, cooked, dry heat	85	3 oz	25.47
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried	85	3 oz	25.42
Turkey, all classes, light meat, cooked, roasted	84	3 oz	25.12
Cheese sauce, prepared from recipe	243	1 cup	25.10
Cheese, cottage, nonfat, uncreamed, dry, large or small curd	145	1 cup	25.04
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted	85	3 oz	25.00
Fish, tuna, light, canned in oil, drained solids	85.05	3 oz	24.78
Beef, round, eye of round, separable lean only, 1/4" fat, all grades, cooked, roasted	85	3 oz	24.64
Fast foods, chili con carne	253	1 cup	24.62
Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted	85	3 oz	24.41
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled	85	3 oz	24.40
Chicken, broilers or fryers, dark meat, meat only, cooked, fried	84		24.35
Milk, canned, condensed, sweetened	306	1 cup	24.20
Cheese, cottage, creamed, with fruit	226	1 cup	24.16
Fast foods, chicken fillet sandwich, plain	182	1 sandwich	24.12
Lamb, domestic, leg, whole (shank and sirloin), separable lean only, 1/4" fat, choice, cooked, roasted	85	3 oz	24.06
Turkey, all classes, dark meat, cooked, roasted	84	3 oz	24.00
Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised	85	3 oz	23.79
Beef, top sirloin, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, broiled	85	3 oz	23.64
Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, cooked, roasted	85	3 oz	23.32
Fish, salmon, sockeye, cooked, dry heat	85	3 oz	23.21
Beef, rib, whole (ribs 6-12), separable lean only, trimmed to 1/4" fat, all grades, cooked, roasted	85	3 oz	23.16
Beef, cured, corned beef, canned	85.05	3 oz	23.05
Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted	85	3 oz	22.81
Beef, round, eye of round, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, roasted	85	3 oz	22.77
Fish, halibut, Atlantic and Pacific, cooked, dry heat	85	3 oz	22.69
Beef, chuck, blade roast, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, braised	85	3 oz	22.58
Beef, variety meats and byproducts, liver, cooked, pan-fried	85	3 oz	22.54
Poultry food products, ground turkey, cooked	82	1 patty	22.44
Lamb, domestic, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted	85	3 oz	22.24
Soybeans, green, cooked, boiled, drained, without salt	180	1 cup	22.23
Worthington foods, Morningstar farms "Burger"Crumbles	110	1 cup	22.15
Fast foods, cheeseburger, regular, double patty and bun, plain	160	1 sandwich	22.13
Couscous, dry	173	1 cup	22.07
Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled	85	3 oz	22.04
Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled	85	3 oz	21.89
Fast foods, submarine sandwich, with cold cuts	228	1sandwich-6" roll	21.84
Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled	85	3 oz	21.73
Mollusks, clam, mixed species, canned, drained solids	85	3 oz	21.72
Lamb, domestic, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted	85	3 oz	21.72
Fish, tuna, light, canned in water, drained solids	85	3 oz	21.68
Fast foods, roast beef sandwich, plain	139	1 sandwich	21.50
Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled	85	3 oz	21.39
Pork, cured, ham, whole, separable lean only, roasted	85	3 oz	21.29
Fast foods, cheeseburger, regular, double patty, with condiments and vegetables	166	1 sandwich	21.25
Fish, sardine, Atlantic, canned in oil, drained solids with bone	85.05	3 oz	20.94
Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds	146	1 cup	20.73
Fast foods, taco	171	1 small	20.66
Fish, trout, rainbow, farmed, cooked, dry heat	85	3 oz	20.63
Pork, fresh, backribs, separable lean and fat, cooked, roasted	85	3 oz	20.62
Fast foods, fish sandwich, with tartar sauce and cheese	183	1 sandwich	20.61
Fish, haddock, cooked, dry heat	85	3 oz	20.60
Fish, flatfish (flounder and sole species), cooked, dry heat	85	3 oz	20.54
Fish, rockfish, Pacific, mixed species, cooked, dry heat	85	3 oz	20.43
Veal, rib, separable lean and fat, cooked, roasted	85	3 oz	20.37
Fish, ocean perch, Atlantic, cooked, dry heat	85	3 oz	20.30
Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, braised	85	3 oz	20.29
Chili con carne with beans, canned entree	222	1 cup	20.18
Fish, tuna, white, canned in water, drained solids	85	3 oz	20.08
Fish, pollock, walleye, cooked, dry heat	85	3 oz	19.98
Barley, pearled, raw	200	1 cup	19.82
Crustaceans, shrimp, mixed species, canned	85.05	3 oz	19.63
Fast foods, chimichanga, with beef	174	1 chimichanga	19.61
Fish, cod, Pacific, cooked, dry heat	85	3 oz	19.51
Fish, cod, Atlantic, canned, solids and liquid	85	3 oz	19.35
Milk, canned, evaporated, nonfat	256	1 cup	19.33
Breakfast items, biscuit with egg and sausage	180	1 biscuit	19.15
Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/4" fat, all grades, cooked, roasted	85	3 oz	19.13
Beans, white, mature seeds, canned	262	1 cup	19.02
Fast foods, shrimp, breaded and fried	164	6-8 shrimp	18.88
Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter	86	1 thigh	18.58
Pork, cured, ham, whole, separable lean and fat, roasted	85	3 oz	18.33
Crustaceans, shrimp, mixed species, cooked, breaded and fried	85	3 oz	18.18
Turkey roast, boneless, frozen, seasoned, light and dark meat, roasted	85.05	3 oz	18.13
Fast foods, chicken, breaded and fried, boneless pieces, plain	106	6 pieces	18.02
Lamb, domestic, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted	85	3 oz	17.95
Lentils, mature seeds, cooked, boiled, without salt	198	1 cup	17.86
Pork, cured, ham, extra lean and regular, canned, roasted	85	3 oz	17.80
Beans, baked, canned, with franks	259	1 cup	17.48
Fast foods, salad, vegetable, tossed, without dressing, with chicken	218	1-1/2 cups	17.44
Crustaceans, lobster, northern, cooked, moist heat	85	3 oz	17.43
Snacks, pork skins, plain	28.35	1 oz	17.38
Bulgur, dry	140	1 cup	17.21
Crustaceans, crab, blue, cooked, moist heat	85	3 oz	17.17
Milk, canned, evaporated, without added vitamin A	252	1 cup	17.16
Bread crumbs, dry, grated, seasoned	120	1 cup	17.04
Fish, salmon, pink, canned, solids with bone and liquid	85	3 oz	16.81
Mollusks, scallop, mixed species, cooked, breaded and fried	93	6 large	16.81
Fast foods, hot-dog, with corn flour coating (corndog)	175	1 corn dog	16.80
Fast foods, english muffin, with egg, cheese, and canadian bacon	137	1 muffin	16.69
Crustaceans, crab, alaska king, cooked, moist heat	85	3 oz	16.45
Wheat flour, whole-grain	120	1 cup	16.44
Wheat flour, white, bread, enriched	137	1 cup	16.41
Peas, split, mature seeds, cooked, boiled, without salt	196	1 cup	16.35
Oat bran, raw	94	1 cup	16.26
Fast foods, croissant, with egg, cheese, and bacon	129	1 croissant	16.23
Fast foods, tostada, with beans, beef, and cheese	225	1 tostada	16.09
Fish, roughy, orange, cooked, dry heat	85	3 oz	16.02
Fast foods, cheeseburger, regular, single patty, with condiments	113	1 sandwich	15.96
Beans, navy, mature seeds, cooked, boiled, without salt	182	1 cup	15.83
Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, batter	72	1 drumstick	15.80
Beans, pinto, mature seeds, cooked, boiled, without salt	171	1 cup	15.60
Fish, salmon, chinook, smoked	85.05	3 oz	15.55
Fish, catfish, channel, cooked, breaded and fried	85	3 oz	15.38
Beans, kidney, red, mature seeds, cooked, boiled, without salt	177	1 cup	15.35
Beans, black, mature seeds, cooked, boiled, without salt	172	1 cup	15.24
Buckwheat flour, whole-groat	120	1 cup	15.14
Sandwiches and burgers, cheeseburger, regular, single meat patty, plain	102	1 sandwich	14.77
Beans, great northern, mature seeds, cooked, boiled, without salt	177	1 cup	14.74
Lima beans, large, mature seeds, cooked, boiled, without salt	188	1 cup	14.66
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	164	1 cup	14.53
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt		1 cup	14.43
Spaghetti w/Meat Sauce, frozen entree	283	1 package	14.29
Beef Macaroni, frozen entree	240	1 package	14.14
Fish, pollock, walleye, cooked, dry heat	60	1 fillet	14.11
Worthington Foods, Morningstar Farm Bettter'n Burgers, frozen	85	1 patty	13.91
Refried beans, canned	252	1 cup	13.83
Fast foods, hotdog, with chili	114	1 sandwich	13.51
Chicken, broilers or fryers, thigh, meat only, cooked, roasted	52	1 thigh	13.49
Beans, kidney, red, mature seeds, canned	256	1 cup	13.44
Beans, baked, canned, with pork and sweet sauce	253	1 cup	13.44
Entrees, fish fillet, battered or breaded, and fried	91	1 fillet	13.34
Cowpeas, common (blackeyes, crowder, southern), mature seeds,	172	1 cup	13.30
Fast foods, taco salad	198	1-1/2 cups	13.23
Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried,	49	1 drumstick	13.21
Rice, white, long-grain, regular, raw, enriched	185	1 cup	13.19
Beans, baked, canned, with pork and tomato sauce	253	1 cup	13.05
Chicken pot pie, frozen entree	217	1 small pie	13.04
Entrees, pizza with cheese, meat, and vegetables	79	1 slice	13.01
Yogurt, plain, skim milk, 13 grams protein per 8 ounce	227	8-oz container	13.01
Wheat flour, white, all-purpose, enriched, bleached	125	1 cup	12.91
Fast foods, clams, breaded and fried	115	3/4 cup	12.82
Soup, chicken noodle, canned, chunky, ready-to-serve	240	1 cup	12.72
Soup, bean with ham, canned, chunky, ready-to-serve, commercial	243	1 cup	12.61
Rice, white, long-grain, parboiled, enriched, dry	185	1 cup	12.56
Chicken, broilers or fryers, drumstick, meat only, cooked, roasted	44	1 drumstick	12.45
Potatoes, au gratin, home-prepared from recipe using butter	245	1 cup	12.40
Wheat flour, white, all-purpose, self-rising, enriched	125	1 cup	12.36
Fast foods, hamburger, regular, single patty, with condiments	106	1 sandwich	12.32
Soup, chicken vegetable, canned, chunky, ready-to-serve	240	1 cup	12.31
Beans, baked, canned, plain or vegetarian	254	1 cup	12.17
Crustaceans, crab, blue, crab cakes	60	1 cake	12.13
Milk shakes, thick vanilla	313	11 fl oz	12.08
Fish, herring, Atlantic, pickled	85.05	3 oz	12.07
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained,	180	1 cup	11.97
Fish, ocean perch, Atlantic, cooked, dry heat	50	1 fillet	11.94
Yogurt, plain, low fat, 12 grams protein per 8 ounce	227	8-oz container	11.92
Lima beans, large, mature seeds, canned	241	1 cup	11.88
Chickpeas (garbanzo beans, Bengal gram), mature seeds, canned	240	1 cup	11.88
Cornmeal, degermed, enriched, yellow	138	1 cup	11.70
Shake, fast food, vanilla	333	16 fl oz	11.66
Cornmeal, self-rising, degermed, enriched, yellow	138	1 cup	11.61
Pie crust, standard-type, prepared from recipe, baked	180	1 pie shell	11.52
Beef stew, canned entree	232	1 cup	11.46

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