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Sardines combine three nutrients that are rarely this concentrated in one food: roughly 24–25 grams protein, more than 1 gram EPA+DHA, and—when canned with edible bones—around 300–400 milligrams calcium per 100 grams.
“Lean meat” depends more on the cut than the animal. Skinless turkey breast can fall around 1–3 grams fat per 100 grams cooked, chicken breast 3–4 grams, pork tenderloin 3–5 grams, and very lean beef round roughly 5–8 grams.
Hake is among the leaner fish choices: different raw species can range roughly from 65 to 90 calories and 1–2 grams fat per 100 grams. Protein may appear anywhere from about 12 to 18 grams because “hake” is not one species or one database entry.
Roasting does not empty a nut of nutrition. Protein, minerals, and the broad fatty-acid profile change relatively little, while heat-sensitive compounds such as some tocopherols, thiamin, carotenoids, and polyphenols can fall—especially with hotter or longer roasting.
For comparing nuts, about 1 ounce or 28–30 grams of edible kernels is a useful reference. There is no fixed piece count: that weight can be roughly 20–25 almonds, 15–20 cashews, 12–15 walnut halves, or 40–50 pistachio kernels depending on size.
The value of rice with beans or lentils goes beyond the phrase “complete protein.” Legumes dramatically raise the protein and fiber of a rice-based meal and supply more lysine, an amino acid relatively limited in many grains. Complementarity works across the diet, not only in one bowl.
Low-moisture nuts can still deteriorate because their fats oxidize. Airtight packaging, cool temperatures, and protection from moisture and strong odors make a major difference; chopped kernels generally have a shorter shelf life than whole ones.
Nuts freeze very well because they contain little water. At about 0°F (-18°C) in airtight packaging, cold storage greatly slows fat oxidation; UC Davis guidance gives up to roughly two years of good quality for several intact nut types.
Two foods can each provide 20 grams of protein without providing exactly the same protein quality. The body needs nine indispensable amino acids in adequate proportions, and it also has to digest and absorb them. “Complete protein” is only a shorthand for part of that process.
Cashews and almonds are close in calories but far apart in fiber and carbohydrate. Per 100 grams, almonds provide about 21 grams protein and 12.5 grams fiber; cashews provide about 18 grams protein and 3.3 grams fiber with substantially more starch.
Avoiding milk, yogurt, and cheese does not require specialty protein products. Cooked chicken breast can provide about 30 grams protein per 100 grams, firm tofu roughly 15–18 grams, cooked lentils 9 grams, and one large egg about 6 grams.
Rancidity is fat oxidation, not a calendar date. It often shows up as an abnormal odor or flavor—old oil, paint, cardboard, or a harsh lingering bitterness—before there is an obvious visual change. Dark nuts are not automatically rancid, and normal-looking nuts can still taste oxidized.