Proteins are one of the major food groups, the other important ones being carbohydrates, fats, vitamins and minerals.

Foods containing protein are essential as part of a well balanced diet; they are high in calories and generally speaking low in carbohydrates – which make them ideal for those who are weight-watching! But the main value of protein foods is that they promote healthy growth of children, the building of new cell tissues and they supply heat and energy.

Protein is available in large amounts in meat, fish, poultry, cheese and eggs and lesser amounts in dried beans and peas, nuts, rice, barley and flour and dried fruits. Beans, nuts etc. are not such a good source of ‘building foods’ as the animal ones but they are less expensive and can be used to supplement a small quantity of meat, fish or poultry etc.

The following chart is an approxi- Eggs Grams per ounce mate guide to the amount of protein Fried Poached 4.0 3. in some well known foods

Meat, poultry Fish Grams per ounce and game Grams per ounce

Bass (steamed) 5.

Bacon (fried) 7.0 Bream (steamed) 5.

Beef (roasted) 7.6 Cod (fried) 5.

Chicken (roasted) 8.4 Crab (boiled) 5.

Duck (roasted) 6.5 Haddock (fried) 5.

Goose (roasted) 8.0 Halibut (steamed) 6.

Ham (boiled) 6.6 Herrings (fried) 6.

Kidney – lamb’s (fried) 7.9 Kippers (baked) 6.

Liver (fried) 8.3 Lobster (boiled) 6.

Pork (roasted) 6.7 Mackerel (fried) 5.

Pork Chops (grilled Plaice (fried) 5. ) 7.2 Prawns or Shrimps (boiled) 6.

Rabbit (stewed) 7.6 Salmon (steamed) 5.

Sausages (fried) 3.3 Salmon (canned) 5.

Tongue (pickled) 5.4 Sardines (canned) 5.

Turkey (roasted) 8.6 Sole (fried) 5.

Veal (roasted) 9.5 Turbot (steamed) 5.

Whiting (fried) 4.

Dried vegetables, Cheese Grams per ounce fruit and nuts Grams per ounce

Cheddar 7.

Beans – butter (boiled) 2.0 Danish Blue 6.

Lentils (boiled) 1.9 Edam 6.

Peas (boiled) 2.0 Gruyere 10.

Figs 1.0 Parmesan 9.

Almonds 5.8 Processed 6.

Brazil 3.9 Stilton 7.

Peanuts 8.0

Walnuts 3.6