Here are the top plant-based milks to sip on for maximum protein. The protein content of dairy-free milk can range from a measly one gram per serving to an impressive 10 grams (when fortified). Below are just a few of the best vegan milk protein sources. If you enjoy a certain type of non-dairy milk (say, oat milk) that’s not in this top tier, look for brands that fortify their products for additional protein. Hemp and oat milk tend to be middle-of-the-road at three to four grams while pea and soy milk top out at eight to 10 grams per standard serving. On the lowest end of the protein spectrum you’ll find rice, coconut, and almond milk-all range from one to two grams in their unfortified states. While the protein found in cow’s milk is fairly consistent at eight grams a cup, the protein in plant-based milks varies as broadly as these ingredients. Browse any supermarket or natural food grocery shelf and you’ll find dairy-free milks made from oat, almond, soy, rice, barley, hemp, quinoa, bananas, coconuts, cashews, sesame seeds, and more. We’ve come to learn that you can milk anything-that goes for mammals and plants. For high-protein vegan recipes, click here, or keep reading to learn just how much protein is in dairy-free milk.įorager How much protein is in dairy-free milk? Plenty of plant-based foods contain more than enough protein for every individual, even bodybuilders. Milk is a source of protein-it’s not the only source. We’ve seen milk ads with Olympians and commercials promising parents that milk is necessary for their children to grow “big and strong.” But the reality is that milk is just one of the thousands of foods that provide a substantial amount of protein. Yes, some cow’s milk brands may contain just a bit more protein than non-dairy options when manufacturers tinker with the product, but is it worth the animal cruelty? Considering there are other ways to get plenty of protein, most would say no.Ĭow’s milk has long been touted as the optimal source of protein. Granted, that specific company faced a media storm of backlash and a lawsuit after horrific videos of systemic animal abuse and neglect surfaced back in 2019. There are a few outliers-some brands may offer a fortified version, pumping up the protein to 13 grams per serving, as seen with certain Fairlife products. No matter what the fat content is-skim, two percent, or whole-a standard eight-ounce serving of cow’s milk contains eight grams of protein. If you’re looking for a high-protein dairy-free milk, here is what you should reach for next time you pour yourself a cool, tall glass. Granted, not all non-dairy beverages are created equal. Considering the fact that dairy is still a food group and government recommendations hardly touched on the sweeping prominence of lactose intolerance (one out of every three Americans can’t digest dairy), this is a significant callout.ĭespite the fact that it took decades for the US government to acknowledge this fact, the truth is that certain dairy-free milks contain comparable nutrients to cow’s milk-including protein. According to the most recent revision of the US Dietary Guidelines for Americans (revised 2020), fortified soy milk is nutritionally equivalent to cow’s milk.
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