Contents
In this article you will learn, among others:
- What is the composition of cottage cheese?
- How much protein in cottage cheese?
- Who shouldn’t eat cottage cheese?
- What is the composition of the high-protein cottage cheese?
- Is high-protein cheese healthy?
- How to make cottage cheese pancakes?
What is the composition of cottage cheese?
Cottage cheese is classified as unripened curd cheese. Its production requires only three ingredients: grain curd, cream and salt. It is produced by the acid-rennet coagulation method of cow’s milk. This cheese does not contain additives such as preservatives, thickeners or artificial colors, therefore it is a low-processed product. This results in a short shelf life. It is more delicate in taste than ordinary cottage cheese, it is characterized by a granular structure. Locally, it may take regional names (e.g. grani cheese, Racibórz cottage cheese).
How much protein in cottage cheese?
The popularity of natural cottage cheese is not only due to its pleasant organoleptic qualities, but also its high nutritional value. The cheese is a low-calorie product – the traditional version of the cheese provides 97 kcal per 100 g. It contains a small amount of fat and carbohydrates, with a high proportion of protein. In 100 g it provides 5 g of fat, 2 g of carbohydrates and as much as 11 g of protein. A 200 g cup of cottage cheese provides over 20 g of protein, so really a lot. It is also worth paying attention to the content of vitamins and minerals – cottage cheese is a good source of vitamin B2, folates, vitamin B12, calcium, phosphorus and selenium. Unfortunately, in terms of nutritional value, cottage cheese has a major disadvantage – high salt content (0,7 g / 100 g). A 200 g cup of cheese therefore provides almost 1,5 g of salt, which is quite a lot, considering that we should not consume more than 5 g of salt a day. Too much salt in the diet can contribute to, inter alia, blood pressure or negative effects on kidney health.
Who shouldn’t eat cottage cheese?
Natural cottage cheese is a very good product for people who control body weight and want to enrich their diet with valuable protein. It is also recommended for physically active people and athletes who want to rebuild muscle mass. It is worth adding that this product will not be suitable for people who should limit the amount of protein in the diet, e.g. for people suffering from kidney or liver disorders.
What is the composition of the high-protein cottage cheese?
OSM Piątnica has introduced a new version of the popular cheese – high-protein cottage cheese. This cheese is also characterized by a very good composition, without any artificial additives – it contains grain curd, pasteurized cream, milk proteins, salt. The proportions of nutrients have changed – the amount of carbohydrates is 2,4 g / 100 g, the amount of fat has been reduced to 3 g / 100 g, and the amount of protein is as much as 14 g / 100 g. The daily protein requirement for a healthy adult is 0,8, 1-60 g / kg body weight. For example, a person weighing 50 kg should provide about 60-200 g of protein with the diet. Therefore, one package of 28 g of high-protein cottage cheese, providing XNUMX g of protein, will cover half of the daily protein requirement of such a person. This cheese will certainly be a good product for people with increased physical activity or athletes whose protein requirements are higher. People with low or medium physical activity, with a “normal” protein requirement, can also afford cheese with an increased amount of protein from time to time, but I would not recommend eating it every day.
Comparison of the nutritional values of natural and high-protein cheese:
Comparison of the compositions of both cheeses:
The consistency of both cheeses is very similar:
Is high-protein cheese healthy?
Too frequent consumption of high-protein products (when our diet is full of many other products that are a source of protein) will lead to the fact that we will provide the body with this macronutrient in excess. Excess protein in the diet may dehydrate the body, burden the kidneys and liver, and impair the functioning of the nervous system (there is a drop in mood, problems with concentration and focus, decision making, planning, dementia). In addition, excess protein leads to the development of acidosis and the formation of kidney stones, as well as the development of hypercalciuria (higher urinary calcium excretion), which increases the risk of osteomalacia and osteoporosis.
Other versions of cottage cheese
OSM Piątnica and other producers offer also country cheese with additions, e.g. pineapple, strawberries or other fruit. Unfortunately, these cheeses contain added sugar, which should be avoided. Therefore, I recommend natural cottage cheese, without any additives. After all, we can add fruit or vegetables to it ourselves, thanks to which we will get a delicious and valuable meal.
Producers also thought about people intolerant to lactose – for them the offer includes lactose-free cottage cheese.
Overall, cottage cheese is a very good product, both for its nutritional value and taste, and also because of its ease of use. The new, high-protein version of the cheese is perfect for the diet of people with high physical activity. You can use cottage cheese to prepare many interesting dishes. Below is a recipe for delicious, quick pancakes.
How to make cottage cheese pancakes?
Ingredients for 1 serving:
- 1 packet of cottage cheese
- 1 egg
- 3 tablespoons of flour
- 1 teaspoon of honey
- 1 teaspoon of oil
- Any fruit as an addition
Preparation:
- Beat the egg white until stiff with a pinch of salt
- Mash the cottage cheese a little with a fork, add the yolk, honey, oil and flour to it
- Add whipped protein to the ingredients and mix
- Put the mixture on a hot, dry frying pan and fry it on both sides until golden brown
- Serve the pancakes with your favorite fruit
The caloric content of the pancakes (with strawberries in my case) is 482 kcal.
Protein 32,4 g
Fat 21,2 g
Carbohydrates 41,4 g
Do you know any other recipes with the use of cottage cheese? Share with our readers!
Bibliography:
1. Dairy farming. Technique and technology. Dr hab. Eng. Lidia Zander, dr hab. Eng. Zygmunt Zander
2. Dairy products. Technology and role in human nutrition. Jan Gawęcki, Jan Pikul
3. Comparison of two methods to explore consumer preferences for cottage cheese. Drake, S.L., Lopetcharat, K., Drake, M.A.
4. http://piatnica.com.pl/produkty