Cottage cheese (Paneer) is a dairy product that is made from the curds of milk and cream. Paneer has a mild flavour and is often eaten as a snack or used in Indian recipes.
Cottage cheese is an excellent option if you’re looking for a high-protein snack that isn’t meat. You can eat cottacge chees as a stand alone starter or add to dishes like salads or curry recipes. Cottage cheese is a good protein, calcium, vitamin D and phosphorus source.
If you’re watching your calorie intake, be mindful of the fact that 100g of cottage cheese contains about 250 to 270 kcal. The quantity of protein in cottage cheese varies depending on the packing treatment. Some brands have 15 to 20 grams of protein, depending upon their water content.
Let’s see the amount of protein and essential amino acids in cottage cheese (Indian Paneer)
Protein in cottage cheese, how much?
Serving size: 100 gm cottage cheese.
Protein in cottage cheese is 18.86 grams, which is 25.15% of male DRI of 75 grams. Further, it can meet 33.53 % of female DRI of 56.25 grams.
Protein, including amino acids, forms 29.27% of the 257.70 kCal in cottage cheese.
9 essential amino acids protein in cottage cheese
Histidine
Histidine in cottage cheese is 384.744 mg which translates to the following.
a. 76.95% of DRI for a adult weighing 50 kg.
b. 64.12% of DRI for 60 kg.
c. 54.96% of DRI for 70 kg.
d. 48.09% of DRI for 80 kg.
lsoleucine
lsoleucine in cottage cheese is 903.394 mg which works out as follows.
a. 180.68% of DRI for 50 kg.
b. 150.57% of DRI for 60 kg.
c. 129.06% of DRI for 70 kg.
d. 112.92% of DRI for 80 kg.
Leucine
Leucine in cottage cheese is 1840.736 mg, and its adequacy is as follows.
a. 262.96% of DRI for 50 kg.
b. 219.14% of DRI for 60 kg.
c. 187.83% of DRI for 70 kg.
d. 164.35% of DRI for 80 kg.
Lysine
Lysine in cottage cheese is 1091.994 mg which completes our nutrition as follows.
a. 182.00% of DRI for 50 kg.
b. 151.67% of DRI for 60 kg.
c. 130.00% of DRI for 70 kg.
d. 113.75% of DRI for 80 kg.
Methionine & Cystine
Methionine & Cystine in cottage cheese is 565.8 mg, and its nutrition is as follows.
a. 87.05% of DRI for 50 kg.
b. 72.54% of DRI for 60 kg.
c. 62.18% of DRI for 70 kg.
d. 54.40% of DRI for 80 kg.
Phenylalanine & Tyrosine
Phenylalanine & Tyrosine in cottage cheese is 1968.984 mg, and the right amount is as follows.
a. 281.28% of DRI for 50 kg.
b. 234.40% of DRI for 60 kg.
c. 200.92% of DRI for 70 kg.
d. 175.80% of DRI for 80 kg.
Threonine
Threonine in cottage cheese is 824.182 mg, and its adequacy is as follows.
a. 235.48% of DRI for 50 kg.
b. 196.23% of DRI for 60 kg.
c. 168.20% of DRI for 70 kg.
d. 147.18% of DRI for 80 kg.
Tryptophan
Tryptophan in cottage cheese is 267.812 mg, and its value can be summarised as follows.
a. 153.04% of DRI for 50 kg.
b. 127.53% of DRI for 60 kg.
c. 109.31% of DRI for 70 kg.
d. 95.65% of DRI for 80 kg.
Valine
Valine in cottage cheese is 1071.248 mg, and whose sufficiency is as follows.
a. 214.25% of DRI for 50 kg.
b. 178.54% of DRI for 60 kg.
c. 153.04% of DRI for 70 kg.
d. 133.91% of DRI for 80 kg.
Conclusion
In conclusion, cottage cheese is an excellent source of protein that can help you reach your fitness goals. It’s high protein density and also high in nutrients, making it the perfect snack or meal option. Be sure to add cottage cheese to your diet today!
