One cup (236 ml) of whole-milk yogurt provides 149 calories, 8 grams of fat, 9 grams of protein and 11 grams of carbs ( 28). In addition to being a breakfast and snack food, it can be used in salad dressings, dips and marinades, or to accompany meat and roasted vegetable dishes.
Plain yogurt is an especially versatile food. These “good” bacteria help promote a healthy gut ( 26, 27). Yogurt is made by adding live active bacterial cultures to milk in order to ferment it. Summary: The nutrient content of nondairy milks varies substantially, although across the board they’re lower in fat compared to cow’s milk. Hemp milk: Contains 100–140 calories, 5–7 grams of fat, 2–5 grams of protein and 8–20 grams of carbs ( 24, 25).Flaxseed milk: Contains 50 calories, 2.5 grams of fat, 0 grams of protein and 7 grams of carbs ( 23).Cashew milk: Contains 60 calories, 2.5 grams of fat, 1 gram of protein and 9 grams of carbs ( 22).Coconut milk: Contains 80 calories, 5 grams of fat, 0 grams of protein and 7 grams of carbs ( 20, 21).Almond milk: Contains 60 calories, 2.5 grams of fat, 1 gram of protein and 8 grams of carbs ( 17, 18, 19).Oat milk: Contains 130 calories, 2.5 grams of fat, 4 grams of protein and 24 grams of carbs ( 16).Rice milk: Contains 120 calories, 2.5 grams of fat, 1 gram of protein and 23 grams of carbs ( 15).Soy milk: Contains 109 calories, 5 grams of fat, 7 grams of protein and 8 grams of carbs ( 14).Below are some of the most common substitutes, along with their basic nutrition info for 1 cup of the “original” versions: Some nondairy milks are sold in the refrigerated section, while others are shelf stable. Many of these nondairy milks also have added sugars to enhance their taste, although most brands offer an unsweetened version ( 13). Certain alternative milks may also be fortified with vitamin B12 ( 12). Some products are fortified with calcium and vitamin D to make them similar to dairy milk, while others are not. Plant-based milk alternatives can be made from legumes (soy), cereals (oats, rice), nuts (almond, coconut), seeds (flax, hemp) or other grains (quinoa, teff) ( 11). In fact, 1 cup (237 ml) of whole milk provides 146 calories, 8 grams of fat, 8 grams of protein and 13 grams of carbs ( 10). Nutritionally speaking, milk is rich in protein, carbs and calcium. Milk has many uses, including as a beverage, added to smoothies or poured on cereal. The good news is there are plenty of substitutes for all the major dairy foods, including the seven below. Potential contaminants: Some people choose to forgo dairy due to a concern over potential contaminants in conventional milk and dairy products, including hormones, pesticides and antibiotics ( 7, 8, 9).Ovo-vegetarians eat eggs, but no dairy, while vegans exclude all food and products that come from animals ( 6). Vegan or ovo-vegetarian diet: Some vegetarian diets exclude dairy products.This causes symptoms including bloating, gas and diarrhea ( 3, 4, 5). Lactose intolerance: 75% of the world’s population doesn’t produce enough lactase, the enzyme needed to digest the milk sugar lactose.Most kids outgrow it by their teenage years ( 1, 2). This can cause a range of symptoms from hives and stomach upset to severe anaphylaxis. Milk allergy: 2–3% of kids under three have a milk allergy.You will see that the recipes are quite similar, just with quark and maybe a bit of flour, starch or semolina.There are several reasons people might be looking for substitutes for dairy. I would suggest that you do a quick Google search for “Käsekuchen ohne Boden“ (crustless cheesecake) as that’s the German cousin of the basque cheesecake. If you are super worried, you could add a tablespoon of cornstarch, just in case, but I don’t think it’s necessary. That’s on the generous side even for a regular quark-cheesecake. Looking at your recipe, it uses six eggs. eggs and/or flour or starch, you will be fine. That said, there’s a huge tradition of quark-based cheesecake in Germany and other European countries, and as long as your recipe contains enough binding agents, i.e. I find that most recipes that use quark instead of cream cheese are a tad crumblier, cream cheese fillings are a bit smoother (if you use a good brand). You can mitigate that by placing the quark in a cloth-lined sieve overnight to drain it, but that’s optional. When using quark instead of cream cheese, the main issue is that quark is overall “wetter” - especially when the recipe uses US cream cheese, which is pretty much a “brick” compared to the (same brand) product in Germany.