Everything You Need to Know About the Dairy Products
How Much Protein is in Dairy Products?
100 grams of whey protein powder contains 80 grams of protein, making it the highest protein source in the dairy group. However, if we look at products you consume more frequently in your daily diet, 100 grams of cheddar cheese contains 25 grams, mozzarella cheese 22 grams, and Greek yogurt 10 grams of protein.
In Turkish cuisine, if you consume 50 grams of feta cheese for breakfast, you get approximately 12-13 grams of protein. This corresponds to 22% of the daily protein requirement (about 56 grams) for a 70-kilogram adult. If you add the same amount of Greek yogurt to your meal in a bowl, you add another 5 grams of protein. Skyr, on the other hand, provides 11 grams of protein while containing only 63 calories per 100 grams, making it a popular choice in low-calorie diets.
Types of Cheese and Protein Comparison
| Type of Cheese | Protein (100g) | Calories (100g) | Fat (100g) | Usage in Cuisine |
|---|---|---|---|---|
| Whey Protein Powder | 80.00 g | 400 kcal | 5.00 g | Smoothie, protein shake |
| Cheddar Cheese | 25.00 g | 402 kcal | 33.00 g | Toast, flatbread, grilled |
| Mozzarella Cheese | 22.00 g | 280 kcal | 20.00 g | Pizza, salads, appetizer |
| Ricotta Cheese | 11.30 g | 174 kcal | 13.00 g | Sweet fillings, risotto |
| Skyr | 11.00 g | 63 kcal | 0.20 g | Healthy snack, breakfast |
| Greek Yogurt | 10.00 g | 59 kcal | 0.40 g | Breakfast, appetizer, sauce |
| Labneh | 8.00 g | 174 kcal | 15.00 g | Breakfast spread, appetizer |
As seen, hard cheeses (cheddar, mozzarella) have a higher protein content, but they also have a higher fat content. Cheddar cheese contains 33 grams of fat per 100 grams, most of which is saturated fat. On the other hand, Skyr and Greek yogurt offer high protein with minimal fat content.
To give a practical example: If you put 30 grams of cheddar cheese between two slices of toast bread in the morning and consume 150 grams of Greek yogurt in a bowl, you will get a total of 22.5 grams of protein. For the same calorie intake, if you eat 100 grams of ricotta cheese, you will consume more fat in exchange for only 11.3 grams of protein. Therefore, if you have a high protein need, it is more logical to focus on yogurt products instead of hard cheeses.
Casein and Whey Protein: Digestion Speed and Uses
There are two different types of protein found in dairy products: casein and whey. Whey protein is quickly digested and is ideal for consumption post-workout because its amino acid profile is complete. 100 grams of whey protein powder contains 80 grams of pure protein, and the BCAA (branched-chain amino acids) it contains are prioritized by athletes.
Casein, on the other hand, is slowly digested and is preferred for consumption before sleep. Hard cheeses like feta, cheddar, and mozzarella are rich in casein. For example, if you consume 100 grams of mozzarella cheese before going to bed, your 22 grams of protein will be digested slowly over 6-8 hours and will aid in muscle repair. However, since it contains high fat (20 grams) and calories (280 kcal), those looking to maintain a healthy body weight should opt for skyr or Greek yogurt instead of cream cheese.
On days you exercise, the ideal strategy is as follows: Consume 30-40 grams of whey protein powder as a smoothie post-workout. Consume 150 grams of Greek yogurt (15 grams of protein, 88.5 kcal) 2-3 hours before bedtime. This way, you can benefit from the advantages of both types of protein throughout the day.
Daily Dairy Portion Recommendations in a Nutrition Plan
According to nutrition guides in Turkey (TÜBER 2022), adults should consume 2-3 portions of dairy products daily. One portion is defined as 200 milliliters of milk, 125 milliliters of yogurt, or 30 grams of cheese. In terms of protein, 30 grams of cheddar cheese (a handful) provides 7.5 grams of protein; 200 milliliters of Greek yogurt (a bowl) provides 20 grams of protein.
In the Turkish breakfast tradition, white cheese plays a central role. If you consume 100 grams of white cheese (in slices) in the morning, you will get approximately 24-25 grams of protein. Adding 200 milliliters of Greek yogurt (10 grams of protein) to this, you will consume 34-35 grams of protein just at breakfast. As a result, you will need less protein at lunch, allowing you to balance your nutrition more effectively.
If you want a soup for lunch, menemen using curd and cottage cheese can be an ideal choice. In a menemen containing 150 grams of curd or cottage cheese (mixed with cream, approximately 11-12 grams of protein), you can get 20 grams of protein along with bread. Consuming 100 grams of skyr (11 grams of protein, 63 kcal) as a healthy snack before dinner will help you avoid feeling hungry the next day. In this way, you will end the day with 70-80 grams of protein; this amount provides sufficient and balanced intake, especially for a person weighing 70 kilograms.