Kalber Dairy Export Department

Dairy products have long been an essential part of the human diet. They are rich in nutrients such as protein and calcium, playing a vital role in body health, muscle growth, bone strength, and metabolic function. This article explores the amount of protein and calcium in various dairy products and explains the importance of their consumption in a balanced diet.

Recommended Amount of Calcium and Protein

The recommended daily calcium intake for adults is 1,000 milligrams. For women over 50 and men over 70, this amount increases to 1,200 milligrams, and for children between the ages of 4 and 18, 1,300 milligrams is sufficient. These figures highlight the critical importance of daily calcium consumption in the diet.

The recommended daily protein intake for adults is 0.8 grams per kilogram of body weight. For individuals over 65 years old, this amount increases to 1 to 1.2 grams per kilogram of body weight. Children and teenagers between the ages of 4 and 18 require 0.85 to 1 gram per kilogram of body weight, depending on age and gender. These statistics emphasize the importance of sufficient protein intake in the daily diet to maintain body health and proper muscle function.

The Importance of Calcium and Protein Consumption

Calcium and protein found in dairy products are essential for bone and muscle health. A deficiency in these nutrients can lead to issues such as osteoporosis, muscle weakness, and a weakened immune system.

Milk and its derivatives are excellent sources of calcium due to their bioavailability. The bioavailability of milk and its derivatives means that they are easily absorbed by the body and help maintain calcium balance and bone health. Compared to other sources, milk and its derivatives are rich in calcium.

Main Components of Milk

Milk is considered a complete nutrient, containing water, fat, protein, lactose (milk sugar), and minerals, including calcium. The protein content in cow's milk averages 3.2 grams per 100 milliliters, and the calcium found in it is essential for maintaining bone and dental health.

Milk Proteins

Milk proteins consist of two main groups:

Casein: This protein makes up 80% of the total protein in milk and plays a role in the production of yogurt and cheese.

Whey Protein: This protein accounts for 20% of the protein in milk and is used in protein products and dietary supplements.

Calcium in Milk

Milk is one of the most well-known and widely consumed foods containing calcium. From birth to old age, milk can be considered one of the most complete food sources for absorbing the calcium essential for the body.

A list of different types of milk and their calcium content:

• Semi-skimmed milk: 240 mg
• Skimmed milk: 244 mg
• Whole milk: 236 mg
• Sheep's milk: 380 mg

One cup of whole milk contains 306 mg of calcium. In contrast, one cup of skimmed milk contains 325 mg of calcium. The calcium in milk is well absorbed by the body.

Fortified milk: A 100-gram cup of cow's milk contains 125 mg of calcium.

Yogurt

Nutritional Composition of Yogurt

Yogurt is a dairy product made by fermenting milk with lactic acid bacteria. The fermentation process causes chemical changes in the composition of the milk, leading to the formation of yogurt. In addition to protein, yogurt contains other nutrients such as calcium, vitamin B12, and probiotics (beneficial bacteria).

Similar to milk, yogurt contains two types of proteins: casein and whey. However, the amount and type of protein in yogurt differs due to the fermentation process and the higher concentration of yogurt compared to milk.

Protein in Yogurt

Yogurt is one of the most important dairy products, made through the fermentation of milk. On average, every 100 grams of yogurt contains 3.5 to 6 grams of protein. However, the protein content in yogurt depends on its type and production method. For example, Greek yogurt, which is made by filtering out more liquid, has a higher protein concentration.

The protein content in yogurt varies depending on the type:

• Regular yogurt: 3.5 to 6 grams of protein per 100 grams
• Greek yogurt: Up to 10 grams of protein per 100 grams

Due to the fermentation and thickening process, yogurt contains more protein than milk. For example, Greek yogurt, which loses more water through filtration, has a higher protein content compared to regular yogurt. In general, 100 grams of Greek yogurt may contain up to 10 grams of protein.

In addition to protein, yogurt is a good source of calcium, which helps strengthen bones.

Calcium in Yogurt

Yogurt is one of the calcium-rich foods that is commonly included in people's daily diets. Studies have shown that incorporating yogurt into the diet improves the overall quality of the diet and supports metabolic health.

A medium-sized bowl of yogurt contains about 330 mg of calcium. Additionally, it provides significant amounts of vitamin B2, phosphorus, potassium, and vitamin B12.

The lower the fat content in yogurt, the higher the calcium content.

Calcium Content in Different Types of Yogurt

• Flavored yogurt: 197 mg of calcium per serving
• Fruit yogurt: 169 mg of calcium per serving
• Natural yogurt: 207 mg of calcium per serving
• A cup of plain yogurt contains 450 mg of calcium.
• In comparison, 100 grams of Greek yogurt contains less calcium (about 110 mg).
• Low-fat yogurt contains 450 mg of calcium per cup, making it a better source of calcium.

These variations highlight how the fat content and flavoring in yogurt can affect its calcium concentration. Low-fat and plain yogurt tend to have higher calcium levels.

Whey Sauce

Whey sauce is one of the richest sources of protein among dairy products. Dried Whey Sauce without flour contains about 70% protein, while fresh Whey Sauce has a lower protein content depending on its water content. 55% of the weight of dried Whey Sauce consists of protein, making it the richest protein source among foods. The quality of Whey Sauce protein is high, and it is considered an excellent food due to its mineral content, particularly calcium and protein. Whey sauce is rich in calcium and is very beneficial for bone health.

The amount of protein and calcium in whey sauce depends on its type and preparation process. On average, 100 grams of whey sauce contains:

• Protein: Around 10 to 12 grams
• Calcium: Approximately 200 to 300 milligrams

Cheese

Cheese is another dairy product known as a good source of calcium and protein. For example, one ounce (about 28 grams) of Parmesan cheese contains 242 milligrams of calcium. Softer cheeses typically have the least amount of calcium.

Cheese is made from milk and contains a significant amount of protein and calcium. However, during the process of turning milk into cheese, some of the water-soluble protein (whey protein) is lost. Nonetheless, because cheese is more concentrated, its calcium content is higher than that of milk. Typically, 30 to 45 grams of cheese is equivalent to a glass of milk in calcium content.

Cheese is part of the dairy family, ranking third in calcium content after milk and yogurt. Dairy products can reduce the risk of heart disease. Other studies have shown that eating cheese daily reduces the risk of metabolic syndrome, which leads to heart disease, stroke, and type 2 diabetes.

Most cheeses are an excellent source of calcium. For example, Parmesan cheese has the highest calcium content among cheeses, with 331 milligrams of calcium per 28 grams.

The lighter the cheese, the lower its calcium content. Additionally, calcium from dairy sources is more easily absorbed by the body compared to plant-based sources.

The calcium content of different types of cheese based on size:

Hard cheese (such as cheddar and parmesan): 240 mg of calcium per 30-gram serving
Fresh cheese (such as cottage cheese, mascarpone, and ricotta): 138 mg of calcium per 200-gram serving
Soft cheese (such as camembert): 240 mg of calcium per 60-gram serving
Feta cheese: 270 mg of calcium per 60-gram serving
Mozzarella cheese: 242 mg of calcium per 60-gram serving
Cream cheese: 180 mg of calcium per 30-gram serving

There are two types of proteins in milk: water-soluble proteins (about 20% of cow's milk protein) and insoluble proteins (about 80% of cow's milk protein). When milk is converted into cheese, 20% of the water-soluble protein is lost into the whey. Therefore, the protein value of cheese is lower than that of milk and yogurt, but because it is concentrated, cheese usually contains more calcium. That’s why it’s said that a matchbox-sized portion or 30 to 45 grams of cheese contains the same amount of calcium as a glass of milk. In the past, whey was discarded, but now that it has been found to have the best protein quality, it is dried and used to make proteins for bodybuilding clubs or supplements for weight gain, weight loss, or for critically ill patients in the ICU. Milk with 2.5% fat contains around 170-180 kcal of energy, but cheeses vary greatly. Depending on their water content, the percentage of energy, calcium, and other nutrients varies. For example, a matchbox-sized portion of traditional cheese weighing 40-50 grams provides the same energy as a glass of milk.

Fresh cheese: 100 grams of fresh cheese contains 83 mg of calcium. People who are constantly thinking about weight control should include fresh cheese in their diet.

Cheddar cheese: 100 grams of cheddar cheese contains 721 mg of calcium. For people who are lactose intolerant, cheddar cheese is preferable as it contains less or no lactose. Cheddar cheese has higher quality protein and calcium, making it better than other types of cheese.

Cheese protein

Cheese is a rich source of protein, calcium, and phosphorus. Among other dairy products, cheese contains the highest amount of protein. The protein found in cheese is of high quality and contains almost all the essential amino acids required by the body.

Casein is the primary protein in cheese; however, water-soluble proteins in milk (such as lactalbumin and lactoglobulin) are also present in cheese, depending on the amount of water retained in the cheese. The protein in cheese is readily digestible because some of the proteins break down into peptides and amino acids during the cheese-making process.

The protein content of cheese depends on the type of cheese. On average, per 100 grams of cheese:

Hard cheeses, like Parmesan, contain more protein compared to soft cheeses, like cream cheese.

Cream and Butter

Cream and butter are high in fat and contain little protein. Therefore, it is recommended to consume other dairy products such as yogurt and milk to meet protein needs. However, cream and butter are highly nutritious due to their content of fat-soluble vitamins such as A and D.

Protein and Calcium Content in Butter

The average protein and calcium content in 100 grams of unsalted butter is as follows:

• Protein: Around 0.8 grams
• Calcium: Around 24 milligrams

The protein and calcium content in cream

The average protein and calcium content in 100 grams of cream is as follows:

• Protein: Around 2 to 2.5 grams
• Calcium: Around 80 to 100 milligrams

Conclusion
Dairy products are among the best sources of protein and calcium in the human diet. Regular consumption of these foods can help maintain bone health, strengthen muscles, and improve overall body function. Choosing the right type of dairy products based on nutritional needs plays a crucial role in individual health.