How Much Protein Is in Milk?
Protein content of whole, skim, and plant-based milks compared - including almond, soy, and oat milk with USDA data.
Milk is one of the most common sources of dietary protein worldwide. But with so many options - whole, skim, soy, almond, oat - the protein content varies dramatically. Here is how they compare.
All data is from the USDA FoodData Central database.
Protein in Dairy Milk
| Type | Protein per 100ml | Protein per cup (240ml) | Calories per cup |
|---|---|---|---|
| Whole milk (3.25% fat) | 3.3g | 8g | 149 |
| Reduced-fat (2%) | 3.4g | 8g | 122 |
| Low-fat (1%) | 3.4g | 8g | 102 |
| Skim (nonfat) | 3.4g | 8g | 83 |
A key insight: all dairy milks contain roughly the same amount of protein - about 8g per cup - regardless of fat content. The fat content only affects calories.
Protein in Plant-Based Milks
| Type | Protein per cup (240ml) | Calories per cup |
|---|---|---|
| Soy milk (unsweetened) | 7g | 80 |
| Pea protein milk | 8g | 70 |
| Oat milk (unsweetened) | 3g | 120 |
| Almond milk (unsweetened) | 1g | 30 |
| Coconut milk (beverage) | 0.5g | 45 |
| Rice milk | 1g | 115 |
Soy milk is the only plant milk that comes close to dairy in protein content. Almond, coconut, and rice milks are extremely low in protein - often just 1g per cup.
If you are using plant milk and relying on it for protein, soy or pea protein milk are the best choices.
How Does Milk Protein Compare?
| Food | Protein per cup |
|---|---|
| Cottage cheese (low-fat) | 28g |
| Greek yogurt (nonfat) | 24g |
| Dairy milk (any fat level) | 8g |
| Soy milk | 7g |
| Oat milk | 3g |
| Almond milk | 1g |
Milk is a moderate protein source. It contributes to your daily total, but you will need more protein-dense foods like chicken, eggs, or beef to meet your daily target.
Milk Protein Quality
Dairy milk contains two proteins:
- Casein (~80%) - slow-digesting, provides sustained amino acid delivery
- Whey (~20%) - fast-digesting, rich in leucine for muscle protein synthesis
This combination makes milk a high-quality protein source with a PDCAAS score of 1.0. Research shows that milk consumed after resistance exercise effectively supports muscle recovery (Elliot et al., 2006).
Practical Tips
- Choose dairy or soy milk if protein is a priority - almond and oat milk are not meaningful protein sources.
- Use milk in smoothies with a scoop of protein powder for a 30+ g protein shake.
- Skim milk has the same protein as whole milk - choose based on your calorie needs.
- Add milk to oatmeal instead of water for an extra 8g of protein at breakfast.
- Track all your protein sources - even small amounts from milk add up. Use Protein Pal to see your daily total.
The Bottom Line
Dairy milk provides about 8g of protein per cup regardless of fat percentage. Among plant milks, only soy comes close at 7g. If you are counting on milk as a protein source, stick with dairy or soy - almond and oat milk contribute almost no protein.