A healthy lifestyle triumphs across the planet. If earlier there was the so-called “heroin chic” in favor, now the preference is given to a healthy body, since only in it, according to the Latin winged expression, a healthy mind can be contained.
It provides the desired form of sports only by 30%, while the rest is accounted for by proper nutrition, which is based on the correct ratio of proteins, fats and carbohydrates. Practice shows that for most people it is quite difficult to get the first component to the daily norm, although this ingredient is found in ordinary products that we use. For example, do you know how many grams of protein are in milk? No? We will tell below.
What is protein? Key Features and Sources
A complete life is impossible without protein - this is an axiom. By and large, it is a building material that helps your body grow and maintain the cells that form the muscles and bones. A person of middle age and average weight needs about 130-160 grams of protein, depending on activity.
The most rich in protein are animal products . So in descending order:
- lean meat, poultry, fish, cheese, low-fat cottage cheese - more than 15 grams of protein per 100 grams of product;
- fatty meat, semi-finished meat products, high fat cottage cheese, eggs - 12-15 grams of protein per 100 grams of product;
- kefir, milk, sour cream - less than 10 grams of protein per 100 milliliters of product. But you need to understand that 100 grams of milk is very small, unlike 100 grams of meat. An ordinary glass has a volume of 250 ml. Hence, to find out how many grams of protein in a glass of milk is not so difficult - by applying elementary mathematics we find out that it is about 9 grams there, which, you see, is quite a lot with a total calorie content of 130 kcal.
Milk. Brief educational program
From the list of foods rich in protein, it becomes clear that most of them are obtained from milk.
This food product accompanied society at every stage of its formation, and we do not touch on the topic of breast milk, which nourished and supported the person from birth.
Milk and dairy products cannot be dispensed with if you care about your health and are aimed at maintaining muscle mass. Milk protein starts the process of protein synthesis in the muscles after exercise.
How much protein is in milk? We derive patterns
There is a direct dependence of the fat content of milk on the percentage of protein in it. On average, it is 2.6-3.8%. It is not recommended at the same time to go to extremes, giving preference to milk with a fat content of 6% and above, as well as strive for complete fat-freeness, 2.5% is enough.
Despite the fact that we have the most common cow's milk, people around the world use this product from other animals. Based on the table below, you will see that the dependence of protein on fat is not unfounded:
| Milk, kind | Fat,% per 100 ml | Protein,% per 100ml |
| Cow's milk | 3.9 | 3.6 |
| Goat's milk | 4.3 | 3.4 |
| Sheep's milk | 6.8 | 5.9 |
| Milk Mare | 1,1 | 2.0 |
| Donkey milk | 1,5 | 2.1 |
| Buffalo milk | 7.6 | 4.6 |
| Camel milk | 4.7 | 3.6 |
| Milk deer | 22.4 | 10,4 |
Interchangeability issue
At the beginning of the XIX century, humanity first received such a food product as milk powder. From the name itself, it is clear what its specificity is - the product was sequentially normalized, pasteurized, thickened, and finally dried to a powder state. This made it possible to store milk powder for longer, while preserving most of the nutrients, including protein. How much protein is in milk powder? Depends on its fat content. The following types are distinguished:
| Types of milk | Fat,% per 100 grams | Protein,% per 100 grams |
| Whole milk powder | 26 | 25 |
| Skimmed milk powder | 1 | 36 |
As can be seen from the table above, there is already an inverse relationship between the amount of protein and the amount of fat per 100 grams of milk powder.
Initially, whole milk was consumed everywhere in the preparation of the daily human diet, then skim went to animal feed and to the confectionery industry. Now the situation has changed, the second type of this product is ahead of the curve, as it gives people what they want: an abundance of protein (notice how many proteins in skimmed milk powder are more than in chicken breast!) And modest fat indicators.
How to add protein to food without losing taste? Powdered milk!
Information on skimmed milk powder gives us the opportunity to additionally enrich food with protein. Consider this with the cottage cheese casserole as an example. So, the ingredients:
- dry cottage cheese of low fat content - 300 grams;
- eggs - 2 pcs.;
- skimmed milk powder - 25 grams;
- starch (preferably corn) - 20 grams;
- vanillin - a pinch;
- salt - a pinch;
- baking powder - 0.5 tsp;
- sugar (if desired, you can take a vegetable substitute) - to taste.
How much protein in milk, we found out earlier, this casserole leaves it far behind, giving you 17 grams of protein per 100 grams.
To cook it, preheat the oven to 180 C. Separate the squirrels from the yolks. Beat the whites with salt until a solid peak. In a separate bowl, mix all other products until smooth. Carefully mix the squirrels into the curd. Put the resulting dough into a mold and bake for half an hour.
Let the casserole cool for 10 minutes, otherwise it will fall apart. Serve with toppings and sauces to taste.
Homemade yogurt with milk powder
We already know how much protein in milk per 100 grams is 3.6. In yogurt on one milk it is about the same.
You can enrich it with protein by doing it yourself at home and adding the same skimmed milk powder in the process . Consider a recipe for a yogurt maker:
- non-fat milk - 1 liter;
- natural yogurt - 200 grams;
- skimmed milk powder - 4 tbsp. spoons with a slide.
Combine yogurt, milk powder and 200 ml regular milk until smooth. Mix the resulting ferment in the remaining 800 ml of milk. Pour the resulting workpiece into jars for the yogurt maker and proceed further according to the instructions that came with the device.
This recipe is different in that, in addition to enriching yogurt with additional protein, we make it more dense.
This article makes it clear that, despite its not very rich in terms of protein composition (how much protein is in milk, see above), this product serves as an excellent starting material for cottage cheese, cheese and so on, in which the protein content is many times more.