＜casein source＞Where Is Casein Protein Found Naturally? 2024

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By Mike Samuels Updated December 27, 2018

If youre looking for a different way to hit your protein intake rather than relying on beef, fish and chicken, casein is an alternative. Casein is one of three types of protein found in milk, the other two being lactalbumins and lactoglobulins. Some processed foods, such as margarine, bread, soy cheeses and baby formula, may have casein added to them. Youll find casein as a natural component of dairy-based foods such as milk, yogurt and cheeses.

The proteins in milk are predominantly casein-based, with casein making up between 75 percent and 85 percent of the protein found in the beverage. An average 1-cup serving of reduced-fat, 2-percent milk contains just over 8 grams of protein, meaning that you get around 6 to 7 grams of casein per cup.

Cottage cheese is made by clotting skim milk with rennin or lactic acid. Cottage cheese is more protein-dense than milk, with 1 cup containing almost 27 grams of protein, giving it a higher casein content than youd get in milk. The protein content of creamed cottage cheese will be lower, however, as the fat content is ratcheted up to 4 percent, thus reducing the protein content a little.

Yogurt comes in many different forms, but all regular or Greek yogurts are sources of casein. As you need around 4 pounds of milk to make just 1 pound of the finished product, yogurt is a highly concentrated form of casein, notes Susan Bowerman of the University of California, Los Angeles, Center for Human Nutrition in an interview with the Los Angeles Times website. You get around 15 to 20 grams of protein per 6-ounce serving of Greek yogurt, Bowerman adds.

Increasing your protein intake by eating more casein-containing foods may be beneficial. A higher protein intake is required for active individuals looking to build muscle mass, but more protein can also aid with weight loss. When youre not eating enough protein, your body can break down lean mass to compensate, notes registered dietitian Kimberly Mahoney of the Obesity Action Coalition. In addition to casein, dairy products also provide calcium and vitamin D, which are important for bone health.