Secrets of the Superhuman Food Pyramid: Pros and Cons of Yogurt Cheese

Yogurt cheese is just as its name says – a type of cheese made from yogurt that has been strained using a muslin or cheesecloth, a filter or colander, or a paper bag. This straining process is done so as to take out the whey, or the residual liquid found in curd. Yogurt cheese usually doesn’t go through any further processes and is served as is after straining which is why it has a thick texture and a characteristic sour taste.

A traditional food in Eastern Mediterranean and Western and Southern Asian regions, yogurt cheese eventually found its way to Northern America. Though a popular replacement for typical dairy spreads, yogurt cheese should be eaten in moderation.

Read on and learn more about the pros and cons of yogurt cheese and why the Superhuman Food Pyramid recommends only moderate consumption of this protein source.

Yogurt Cheese Benefits:

Yogurt cheese is a lower-calorie substitute for typical dairy spreads like cream cheese. With yogurt cheese, you’ll only get approximately 15 calories and 5 grams of fat per tablespoon, as opposed to about 50 calories and 5 grams of fat from cream cheese for the same serving.

Yogurt cheese is a rich source of calcium as well. An ounce of yogurt has about 60 mg of calcium. Because yogurt cheese is much more concentrated, then you’ll take in more calcium per serving. For instance, a cup of yogurt, which can yield about a third of a cup of yogurt cheese, provides at least 30% of average daily calcium needs.

Protein is another valuable nutrient that yogurt cheese is abundant in. A cup of plain yogurt, which can produce 1/3 cup of yogurt cheese, has approximately 10 grams of protein, which is equivalent to 20% of the recommended daily amount for this nutrient.

Yogurt cheese contains bifidobacteria as well as lactobacilli, beneficial bacteria that ensure a healthy digestive system. Eating yogurt cheese is particularly beneficial after antibiotics medication or an intestinal illness as it aids in repopulating your digestive tract with these crucial probiotics.

Yogurt Cheese Risks:

Yogurt cheese comes from milk and so it still contains lactose, though the percentage isn’t as high as in other dairy products like milk. While this is the case, individuals with severe lactose intolerance should steer clear of yogurt cheese, unless it’s guaranteed 100% lactose-free.

Yogurt cheese from conventionally produced cows poses health dangers as well. For one, cows from feedlots are routinely given bovine growth hormone to ensure that each animal produces at least 50 pounds of milk daily. For another, these animals are given a concoction of vaccines and antibiotics to combat diseases that may arise from living in filthy and crowded feedlots. Furthermore, these animals are regularly given high doses of strong painkillers to combat mastitis or inflammation of the udders brought about by the use of machines to harvest the milk. Needless to say, this dangerous brew of powerful pharmaceuticals often end up in the milk, and subsequently in the yogurt cheese as well. This is why it’s crucial to ensure that you source your yogurt cheese from organic grass-fed cows only.

Yogurt Cheese Practical Uses:

Making your very own yogurt cheese at home is easy. Line a colander with 2 sheets of cheese cloth and pour 6 cups of grass-fed yogurt into it. Drain initially, transfer the colander into a bowl, and cover the top with saran wrap before putting in the refrigerator to drain for at least 24 hours.

Yogurt cheese is typically served as is after draining. But you can always add your choice of herbs. To blend, first gather the edges of the cheesecloth together and slowly squeeze out the residual whey. Pour the yogurt cheese in a bowl and add chopped herbs like basil, parsley, chives, and garlic. You can add salt and pepper as well.

In the next post, I’ll tell you the pros and cons of raw cheese from grass fed cows and how to moderately use it in your quest to Become Superhuman.

In the meantime, if you care to jump ahead, here is a complete listing of the protein sources on Superhuman Food Pyramid:


Free Range Eggs (With Yolk)

Grass-Fed Beef, Bison or Buffalo or Lamb

Pasture-Raised, Organic Pork

Sardines, Anchovies or Haddock in Water or Olive Oil

Wild Salmon, Trout, Tilapia or Flounder

Organic Whey/Casein Protein Powder

Organic Rice/Pea Protein Powder

Organic Hemp Protein Powder

• Organic Yogurt (Full-Fat)


Yogurt Cheese

Raw Cheese from Grass Fed Cows

Organic Cottage Cheese

Naturally preserved or dried meats

Miso, tempeh, tamari or natto

Egg protein powder

• Soaked or sprouted beans and legumes

• Raw seeds and nuts

Raw nut butter


Non-Organic Dairy Products

Processed Cheeses

Non-Organic, Commercially Processed Meat

Chemically Preserved or Dried Meats

Protein Powders with Artificial Sweeteners

Textured Vegetable Proteins

Soy Protein Powder


• Roasted Seeds and Nuts

Roasted Nut Butter

• Regular or Canned Beans and Legumes

If you have questions, comments or feedback about the pros and cons of yogurt cheese, the Superhuman Food Pyramid, this website, or other aspects of Becoming Superhuman, then leave your thoughts below, as well as any tips you have on the pros and cons of yogurt cheese.