Milk is high in protein, with 1 gram per ounce and 8 grams in a cup of cow’s milk. Other types of milk also provide protein; however, the protein content of plant-based milks can vary by brand and preparation, so be sure to check the product label.
| Milk | Grams of Protein per Cup |
|---|---|
| Sheep’s milk | 15 |
| Goat’s milk | 9 |
| Cow’s milk | 8 |
| Buttermilk | 8 |
| Soy milk | 7 to 9 |
| Hemp milk | 3 |
| Oat milk | 2 |
| Almond milk | 1 |
| Rice milk | Less than 1 |
| Coconut milk | 0.5 |
1. Cow’s Milk
Cow’s milk provides 8 grams of protein per cup, It provides the same amount of protein whether it is whole milk, 2% milk, or fat-free milk.
2. Almond Milk
Almond milk is made by soaking and grinding almonds in water and filtering the liquid. A cup of almond milk may be a great way to avoid dairy, but it only has about 1 gram of protein. It may also be fortified with other nutrients, such as vitamins A, D, and E, as well as potassium and calcium.
3. Buttermilk
One cup of buttermilk has 8 grams of protein. Early on, it was a by-product of the butter-making process, in which bacteria was added to the milk just before and while churning to sour it. Today, this tangy beverage is made by combining lactic acid bacteria with nonfat or low-fat milk. A cup of low-fat buttermilk has just 2.6 grams of fat and 98 calories.
4. Coconut Milk
This milky beverage comes from the white “meat “of coconuts. While it has other nutritional attributes, coconut milk made as a beverage alternative to dairy milk contains little protein, only 0.5 grams per cup.
Of the milk alternatives, coconut milk also has the lowest amount of carbohydrates, making it a possible option for those following a low-carb plan. If it is fortified, it may include vitamins A, B12, D, as well as calcium.
5. Goat’s Milk
Goat’s milk contains slightly more protein than cow’s milk, which is 9 grams per cup. It tends to be creamier and thicker than cow’s milk. Goat’s milk is also easily digestible, and people with a cow’s milk allergy can consume it.
6. Hemp Milk
Made from hemp plant seeds, this milk alternative offers around 3 grams of protein per cup compared with 8 grams of cow’s milk. When unsweetened, it also has less than half a gram of carbohydrates, compared to 12 grams in cow’s milk. It also has about the same amount of calcium and sodium but less potassium than in cow’s milk.
7. Oat Milk
Another plant-based beverage, oat milk, has less than 2 grams of protein per cup. This is more than some types of milk alternatives, such as almond or rice milk, but not as much as cow’s milk. Oat milk is also a good alternative for those who have trouble digesting lactose milk sugars, which are present in cow’s milk.
8. Rice Milk
Rice milk is not nearly as rich in protein as cow’s milk, with less than 1 gram per cup. It does not contain naturally occurring lactose milk sugars, which some are sensitive to. It does contain about 22 grams of carbohydrates, which is an issue for those with diabetes or who wish to consume a low-carbohydrate diet.
9. Sheep’s Milk
Sheep’s milk is exceptionally high in fat and protein, outstripping cow’s milk and goat’s milk. It has 14.7 grams of protein and 17.2 grams of fat per cup. Sheep’s milk is also higher in lactose than cow’s milk. Because it is so high in protein and solids, it is also good for making cheese and yogurt.
10. Soy Milk
Soy milk offers between 7 and 9 grams of protein per cup, depending on whether it is sweetened or unsweetened and which brand is used. This is close to what you get with cow’s milk in a dairy-free beverage. That’s good news for those who may have issues digesting lactose sugar associated with cow’s milk, as it is very low in lactose.
Complete vs. Incomplete Proteins in Milk
All proteins are not the same. The building blocks of protein are known as amino acids. The human body needs 20 different amino acids, nine of which must be obtained from foods. Animal proteins, such as eggs, meat, and cow’s milk, provide all the amino acids needed in the best proportions and are called complete proteins.
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However, some plant-based proteins may lack or contain fewer of some essential amino acids. Therefore, to get all the protein needed from animal sources, one must eat a variety of these foods.
What About Milk-Based Protein Shakes?
While many people get plenty of protein from their diet alone, some, such as bodybuilders, may choose to increase the protein that they consume with the aid of protein powders. Such powders, which can be made into shakes or smoothies, fall into the following categories:
- Casein and whey proteins are animal-based proteins derived from cow’s milk. They contain all the essential amino acids.
- Collagen protein powder comes from connective tissue from animals such as cows, chickens, or fish.
- Plant-based protein powders may contain soy, rice, pea, or hemp. Some powders combine these proteins to offer a complete protein.
What Nutrients Are in Cow’s Milk?
Besides protein, cow’s milk is a good source of vitamins, minerals, and calories needed to produce energy. Whole cow’s milk contains 13 essential nutrients. These include calcium, vitamins D (when fortified) and B12, niacin, phosphorus, riboflavin, pantothenic acid. zinc, selenium, potassium, and iodine.
Since milk is rich in many nutrients, a glass can help you meet your daily nutritional requirements.
Nutrients in whole milk, with added vitamin D, per cup include:
- Calories: 152 kilocalories (kcal)
- Protein: 8 grams (g)
- Fat: 8 g
- Carbohydrates: 12 g (mostly lactose)
- Calcium: 306 milligrams (mg)
- Phosphorus: 251 mg
- Potassium: 374 mg
- Zinc: 1.05 mg
- Iodine: 94.4 micrograms (mcg)
- Selenium: 4.7 mcg
- Riboflavin: 0.344 mg
- Pantothenic acid: 0.9 mg
- Niacin: 0.261 mg
- Vitamin B12: 1.34 mcg
- Vitamin D (added): 95.6 international units (IU)
What Are the Health Benefits of Drinking Milk?
Regularly drinking milk can be a good way to maintain health. Drinking three glasses a day can help with the following:
- Building strong bones: Rich in protein, calcium, and vitamin D, milk can help keep bones solid and osteoporosis (progressive bone loss) at bay.
- Reduce the risk of developing diabetes: While type 2 diabetes affects 1 in 10 Americans, some research shows that those who consume milk and dairy are at lower risk of developing it.2829
- Maintain heart health: Since milk contains lots of protein, as well as potassium, calcium, and magnesium, drinking three glasses a day may help to reduce blood pressure.28
- Rebound from exercise: Bodybuilders and other athletes, in particular, may find that downing chocolate milk after training may be a good way to replace needed nutrients such as proteins, fluids, carbohydrates, and electrolytes (charged minerals in the blood).30 It compares well with more expensive recovery drinks.
Key Takeaways
- Cow’s milk is rich in protein and other nutrients and offers numerous health benefits, including muscle building and tissue repair.
- Sheep’s milk is much higher in protein than cow’s milk, and goat’s milk is slightly higher in protein.
- Plant-based milks vary in their protein content by brand and preparation method, so it is essential to check the product label to determine this information.
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