How many grams protein in home-made milk products/cheeses???

I've been searching the net. I live in India and have to figure out ways to get my protein in.

I make cheeses:

1. I make yogurt from 2% milk, then strain it so it thickens after which i mix it with onions, tomatoes or for something sweet... some equal.


2. I also make paneer from 2% milk. we add lemon to milk, then strain the whey and it turns into something close to cottage cheese.

Any advice on how to figure out what the calorie, protein, carb and fat content is?

Rani, Let's see if I can help you here.  All yogurt made from any type of milk (nonfat, 1-2%, etc) contains 8 grams of protein and 12 grams of carbohydrate per serving (1cup or 8 oz ).  This is the standard using the exchange system developed by the American Dietetic Association and the American Diabetes Association.  Therefore 1 cup of your yogurt made with 2% milk = 8 grams of protein, 12 grams of carb and ~ 120 Calories.  However, to get the same  amount of protein but less fat and calories, you might want to consider making your yogurt from nonfat (skim) or 1% milk; this would provide ~ 90 calories for the 1 cup serving. As far as paneer (similar to cottage cheese), this is an excellent protein source and since it does not use rennet, is considered vegan.  The serving size is 1/4 cup (2 oz) which = 7 grams of protein, 3-5 grams of fat and ~ 75 calories.   Again, if possible you might want to consider using nonfat or 1% milk, which would provide the same amount of protein but less fat and ~ 55 calories per serving.  Hope that helps!

Wow, this is very helpful. I have commented with imbeded questions since this entire thing eludes me.

Let's see if I can help you here. All yogurt made from any type of milk (nonfat, 1-2%, etc) contains 8 grams of protein and 12 grams of carbohydrate per serving (1cup or 8 oz ). This is the standard using the exchange system developed by the American Dietetic Association and the American Diabetes Association. Therefore 1 cup of your yogurt made with 2% milk = 8 grams of protein, 12 grams of carb and ~ 120 Calories. However, to get the same amount of protein but less fat and calories, you might want to consider making your yogurt from nonfat (skim) or 1% milk; this would provide ~ 90 calories for the 1 cup serving.

Rani: What I make is not really yogurt, it's what my German mother refers to as "kwark." It's very think since the yogurt goes through a strainer. I have very very limited protein sources and this is one of my favorite though I'm concerned about all the carbs that exist. So how many calories, grams of protein, carbs, fat exist?
- Also, it's really hard to get good skim milk here. Is 2% milk the same as whole milk or lowfat milk? I will try again to make it using the packaged nonfat milk that we get here (imported). Can you tell me the fat and carb content of this cheese made with skim milk?


As far as paneer (similar to cottage cheese), this is an excellent protein source and since it does not use rennet, is considered vegan. The serving size is 1/4 cup (2 oz) which = 7 grams of protein, 3-5 grams of fat and ~ 75 calories. Again, if possible you might want to consider using nonfat or 1% milk, which would provide the same amount of protein but less fat and ~ 55 calories per serving.
Rani: some dumb questions... is 2 fl oz the same as 2 oz by weight? Paneer comes in large cubes so will be easier to weigh than measure in a cup. Lastly, do you know how many grams carbs with 2%? How about Skim milk?


I just had an idea. If i combine my nonfat milk with 2% milk, I may have the right kind of combination that allows me to have successful home-made cheese successes while reducing my calorie and fat content. Would that make my milk 1%?

Thanks for all you incredible help... I've spent hours over the last several months trying to calculate and never got it right.

Thanks!
Rani