Understanding the Nutritional Value of Maas: A Comprehensive Guide

December 10, 2025 •

3 min read

As a cherished South African delicacy, maas (also known as amasi) is more than just a creamy, tangy drink; it is a nutritional powerhouse packed with essential vitamins, minerals, and live cultures that offer significant health benefits. This fermented milk product has been a dietary staple for centuries, recognized for its contribution to strong bones, healthy digestion, and overall wellness.

Quick Summary

Maas, or amasi, is a nutritionally dense fermented milk product rich in protein, calcium, vitamin B12, and beneficial probiotics. The fermentation process makes it more digestible, particularly for those with lactose intolerance. Its health benefits include improved gut health, support for bone density, and potential cardiovascular advantages due to a favorable potassium-to-sodium ratio.

Key Points

Probiotic Rich: Maas is an excellent source of probiotics, which are beneficial live bacteria that support a healthy gut microbiome and immune function.
Lactose-Friendly: The fermentation process naturally reduces the lactose content, making maas more digestible for many people with lactose intolerance.
High in Calcium and Protein: It provides a substantial amount of calcium for strong bones and teeth, along with high-quality protein for muscle growth and satiety.
Cardiovascular Health: Its favorable ratio of potassium to sodium helps regulate blood pressure, contributing to cardiovascular health.
Nutrient-Dense: Besides macros and probiotics, maas delivers essential micronutrients, including vitamin B12 for cognitive function and vitamin A for vision.
Versatile Ingredient: Maas can be used beyond a simple drink, serving as an ingredient in baking, smoothies, dips, and traditional meals.

What is Maas and How is it Made?

Maas, also known as amasi, is a fermented milk product with deep cultural significance in South Africa. Traditionally, raw milk was left to ferment naturally in containers like calabashes, separating into watery whey (umlaza) and thick curd (amasi). Modern commercial methods pasteurize milk and use specific bacterial starter cultures such as Lactococcus lactis for controlled fermentation. This yields a thick, sour, and creamy liquid used both as a drink and in cooking.

The Macronutrient and Micronutrient Profile

Maas is nutrient-dense, particularly when made from full-cream milk, typically containing 60-65 kcal per 100g.

Protein: Around 3.0-3.3g per 100g, providing high-quality protein essential for muscle repair and growth.
Fat: Approximately 3.3-3.7g per 100g, contributing to its creamy texture and satiety.
Carbohydrates: Roughly 4.0-5.0g per 100g, mainly lactose, much of which is broken down during fermentation, improving digestibility.

Maas also offers several key micronutrients:

Calcium: A significant source for bone health, with a glass potentially meeting one-third of daily needs.
Vitamin B12: Important for nerve function and cognitive health, a glass can supply nearly half of the daily requirement.
Potassium: Supports blood pressure regulation and heart health, providing a good amount relative to its low sodium content.
Vitamin A: Included for its role in vision and immunity.

The Power of Probiotics for Gut Health

The fermentation process endows maas with rich probiotic content, supporting a healthy gut microbiome.

Digestive Support: Live cultures aid digestion and gut balance.
Immune Function: A healthy gut from probiotics contributes to a stronger immune system.
Lactose Digestion: Fermentation makes maas more digestible for those with lactose intolerance.

Maas vs. Plain Yogurt: A Nutritional Comparison

Both are fermented dairy, but differ in production and probiotics. The table below offers a general comparison:


Feature	Maas (Amasi)	Plain Yogurt
Fermentation	Natural or with cultures like Lactococcus lactis.	Controlled with strains like Lactobacillus bulgaricus and Streptococcus thermophilus.
Probiotic Diversity	Rich in lactic acid bacteria, including Lactococcus lactis.	Variety of cultures, potentially fewer strains than kefir.
Nutrient Density	Provides protein, calcium, vitamins A and B12.	Also rich in protein, calcium, and B vitamins.
Texture & Taste	Creamy, thick, tangy, and sour.	Varies in thickness, milder or tangier flavor.
Lactose Content	Lower lactose, often better tolerated by lactose-sensitive people.	Lower lactose than milk, with varying tolerability.

Health Benefits of Incorporating Maas into Your Diet

Regular maas consumption offers several health benefits:

Blood Pressure: Low sodium-to-potassium ratio supports healthy blood pressure.
Blood Sugar: Organic acids can slow digestion, helping regulate blood sugar and appetite.
Recovery: A good post-workout drink with protein, carbs, and minerals.
Cognitive Function: Vitamin B12 is crucial for nerve function and brain health.
Overall Wellness: Supports immunity via a healthy gut microbiome.

How to Enjoy Maas

Maas is versatile and can be used in numerous ways:

Traditional: Poured over umphokoqo (maize meal porridge).
Smoothies: Blended with fruit.
Baking: Substitute for buttermilk.
Dips/Dressings: Mixed with herbs and spices.
Marinades: Acidity tenderizes meat.

Conclusion

The nutritional value of maas makes it a beneficial component of a balanced diet. Its protein, calcium, vitamins, and probiotics significantly support digestive health, bone density, and immune function. Fermentation enhances its flavor, shelf life, and digestibility. The traditional consumption and scientific findings affirm its health-promoting properties. For more on fermented dairy benefits, resources like Rediscover Dairy offer valuable information.

For more on the benefits of fermented dairy products, resources such as Rediscover Dairy can provide further information.

Frequently Asked Questions

No, maas is not the same as yogurt, though both are fermented milk products. Maas traditionally ferments naturally or with specific cultures like Lactococcus lactis, whereas yogurt uses different, specific bacterial strains like Lactobacillus bulgaricus and Streptococcus thermophilus.

Yes, many people with lactose intolerance find maas more digestible than regular milk. The fermentation process breaks down much of the lactose, reducing the amount that needs to be digested.

South African dietary guidelines recommend having three servings of dairy per day, with one cup of maas counting as one serving. This helps meet your daily calcium and other nutrient needs.

For most people, maas is well-tolerated. However, those with a severe dairy allergy should avoid it. As with any food, excessive consumption might cause digestive upset in some individuals.

Traditional homemade maas is made with unpasteurized milk, which ferments naturally. Commercial maas uses pasteurized milk and added starter cultures for consistency and safety. Both offer similar nutritional benefits.

While not a magic bullet, maas can assist with weight management. Its protein content promotes satiety, and the organic acids produced during fermentation can help regulate appetite and slow gastric emptying.

Umlaza is the watery substance, or whey, that separates from the thick, curd-like maas during the fermentation process. It is a natural byproduct of the fermentation.