Learn the difference between dairy products


We always get confused when we go to buy some dairy products, what type or company to take, or did you take low-fat or full-fat? The answer is choose according to what is appropriate for you, which you feel like the taste you like and the price is suitable for you, but remember if you follow a diet to lose weight, try Make choices that are low in calories and low in fat and at the same time be healthy. High protein, and if you want to get a full benefit or gain weight, try full-fat or high-protein products.

Dairy products

Dairy products and their derivatives come from the milk of cattle, cows, sheep, goats, camels, buffaloes, or other mammals, and they include many varieties, and humans consume them largely in their diet because they contain many benefits and meet many of the needs of the body. Speaking of needs, the needs of the body differ. daily consumption of dairy products according to age and gender:

Daily Recommendation *
young childrenFrom 12 to 23 months1⅔ to 2 cups
children2-3 years2 to 2½ cups
4-8 years2½ cups
girls9-13 years old3 cups
14-18 years old3 cups
children9-13 years old3 cups
14-18 years old3 cups
women19-30 years old3 cups
31-59 years old3 cups
60+ years old3 cups
men19-30 years old3 cups
31-59 years old3 cups
60+ years old3 cups


Kinds of dairy products

Dairy products come in many forms, such as cheese, milk, milk, yogurt, and others. Each type often contains different properties and different calories. We will mention them and compare them:

  • yogurt

Yogurt is made by boiling liquid milk and adding powdered milk to it. Yogurt is widely available in supermarkets and groceries.

Full-fat milk differs from low-fat in the number of calories. Full-fat milk contains 75 calories more, and low-fat milk contains more protein by a small percentage than full-fat, and full-fat milk contains more saturated fat than low-fat by a large percentage. Therefore, if you are on a weight loss diet, go to drink low-fat milk to get fewer calories.

  • Cheese

Cheese is one of the most diversified and consumed types of dairy products. Among the types of cheese:

  1. Sliced ​​cheese: It is suitable for burgers and sandwiches in general.
  2. Liquid cheese: It is semi-processed cheese and is not recommended.
  3. Cheddar Cheese: Cheddar cheese has a unique taste and is suitable for many dishes
  4. Quraish cheese: Quraish cheese is different from other types of cheese, as it is the healthiest among them, and every 100 grams contains 98 calories.
  5. Feta cheese: Feta cheese is known to have a pungent taste and a different flavour. It has less fat and more salt.
  6. Halloumi cheese: halloumi or halloumi cheese contains a high percentage of protein and is suitable for people who do not eat meat and want protein. Every 100 grams of halloumi cheese contains 336 calories.
  7. Mozzarella Cheese: Mozzarella cheese contains 300 calories per 100 grams.

After identifying the types of cheese, we compare their nutritional values

  • The lowest calories: Quraish cheese is the lowest calories
  • The most calories: Cheddar cheese contains high calories, as every 100 grams equals 400 calories

  • The most protein: Halloumi and mozzarella cheese contain the highest percentage of protein, as each 100 grams provides 24.5
  • Lowest in protein: Liquid cheese contains the lowest amount of protein at 8.7 grams per 100 grams

  • The lowest in fat: Quraish cheese is the lowest type of cheese in fat, as it contains only 1 gram
  • Highest in fat: Cheddar cheese contains the highest amount of fat, with 33 grams. As well as liquid cheese

  • The highest in calcium: Cheddar cheese is the highest in calcium, containing 721 per 100 grams
  • The lowest in calcium: Quraish cheese contains only 61
  • labneh

Labneh is one of the famous dairy products in our Arab world. It is used in many foods, such as dipping, appetizers, sandwiches, or even dessert. It is rich in beneficial bacteria and protein. It is made by filtering the yogurt and obtaining a thick and highly concentrated product. Labneh contains 65 calories. Approximately 5 grams of protein per 55 grams

  • yogurt

Yogurt is divided into two types: regular yogurt and Greek yogurt. Yogurt is made by adding bacteria to milk. Both types are full of health benefits, but Greek yogurt differs from regular yogurt in terms of protein. Greek yogurt has more protein and more calories and at the same time has less carbohydrates and sugar.

  • Butter

Butter consists of milk fat that has been separated from other milk components. Butter is used for cooking and baking. As shown, butter contains a lot of fat and saturated fat and little protein. Therefore, it should not be overdone and eaten with caution.

  • cream

Cream, or what is called cream, is one of the dairy products, and it is the frothy substance that appears on the surface of milk after it has been heated for a long time. The reason for this substance is the fats in the milk that have a high density. Cream is used with many sweets and drinks, and sometimes it can be eaten alone with dates or fruits, which is It has high calories because it is fat


Dairy alternatives for vegans

Often, when a person follows a vegetarian diet, he begins to search for alternatives to animal products, or even if the person is allergic to dairy products. Therefore, here we offer the best alternatives for vegetarians and people with allergies:

Milk: There are many alternatives to milk. Cow’s milk can be replaced with almond milk, soy milk, coconut milk , rice milk, or oat milk.

Butter: Butter can be replaced by cooking with coconut oil, olive oil , avocado, avocado oil, or banana

Cheese and labneh: Cheese and labneh can be replaced with vegetable cheese sold in the market, tofu, beetroot puree, or chickpeas with tahini.

Yogurt: Yogurt can be replaced with vegan yogurt that is sold in the market. Ready to deliver on home made vegan yogurt, such as coconut milk yogurt or almond milk yogurt.


Dairy products are considered like other products when they are consumed in an excessive manner and excessively, they will cause you harm.

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