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Complete Proteins
Protein Shakes
Milk Nutrition
Health Benefits
Milk is high in protein, with 1 gram per ounce and 8 grams in a cup of cow’s milk.People need protein to build and repair healthy tissue, help kids and teens grow, control hunger, and more.
Besides cow’s milk, other types of milk also provide protein. In food store aisles, you can find soy, almond, rice, and hemp milk, among others. Here’s what each of these has to offer.
Protein in Different Types of Milk
Different types of milk have various tastes and unique benefits. Some of these are from animals, and others are plant-based.
Note that different brands and preparations of the same types of plant-based milks vary significantly in many nutrients, including protein and carbohydrates. When shopping, check the product’s label to determine what it provides.
Almond Milk
Buttermilk
Coconut Milk
This milky beverage comes from the white “meat “of coconuts. While it has other nutritional attributes,coconut milkmade 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.
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 acow’s milk allergycan consume it.
Hemp Milk
Made fromhemp 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.
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 havetrouble digesting lactose milk sugars, which are present in cow’s milk.
Rice Milk
Rice milkis 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.
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.
Soy Milk
Soy milkoffers 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.
MilkGrams of Protein per CupSheep’s milk15Goat’s milk9Cow’s milk8Buttermilk8Soy milk7 to 9Hemp milk3Oat milk2Almond milk1Rice milkLess than 1Coconut milk0.5Milk Is a Complete ProteinAll proteins are not the same. The building blocks of protein are known asamino 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 amounts and are calledcomplete proteins.However, some plant-based proteins may lack or contain fewer of the 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 proteinsare animal-based proteins derived from cow’s milk. They contain all the essential amino acids.Collagen proteinpowder comes from connective tissue from animals such as cows, chickens, or fish.Plant-based proteinpowders may contain soy, rice, pea, or hemp. Some powders combine these proteins to offer a complete protein.Whey vs. Casein ProteinMilk has two types of protein, as follows:Wheyis digested rapidly, supplying muscles with the amino acids they need, particularly after exercise.Caseintakes longer to break down, making it a good beverage to drink before bed, as it can help repair tissue and build muscle.Milk Nutrition InformationBesides protein, 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 gCarbohydrates: 12 g (mostly lactose)Calcium: 306 milligrams (mg)Phosphorus: 251 mgPotassium: 374 mgZinc: 1.05 mgIodine: 94.4 micrograms (mcg)Selenium: 4.7 mcgRiboflavin: 0.344 mgPantothenic acid: 0.9 mgNiacin: 0.261 mgVitamin B12: 1.34 mcgVitamin D(added): 95.6 international units (IU)Health Benefits of Drinking MilkRegularly drinking milkcan 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 andosteoporosis(progressive bone loss) at bay.Reduce the risk of developing diabetes: Whiletype 2 diabetesaffects 1 in 10 Americans, some research shows that those who consume milk and dairy are at lower risk of developing it.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.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).It compares well with more expensive recovery drinks.SummaryMilk is rich in protein and has many health benefits, from building muscle to tissue repair. In addition to supplying the body with all the amino acids it needs, it is a good source of other nutrients. Among the benefits of this high-protein beverage is that it allows the body to rebound from exercise and bulk up on muscle.
Milk Is a Complete Protein
All proteins are not the same. The building blocks of protein are known asamino 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 amounts and are calledcomplete proteins.
However, some plant-based proteins may lack or contain fewer of the 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:
Whey vs. Casein ProteinMilk has two types of protein, as follows:Wheyis digested rapidly, supplying muscles with the amino acids they need, particularly after exercise.Caseintakes longer to break down, making it a good beverage to drink before bed, as it can help repair tissue and build muscle.
Whey vs. Casein Protein
Milk has two types of protein, as follows:Wheyis digested rapidly, supplying muscles with the amino acids they need, particularly after exercise.Caseintakes longer to break down, making it a good beverage to drink before bed, as it can help repair tissue and build muscle.
Milk has two types of protein, as follows:
Milk Nutrition Information
Besides protein, 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:
Health Benefits of Drinking Milk
Regularly drinking milkcan be a good way to maintain health. Drinking three glasses a day can help with the following:
Summary
Milk is rich in protein and has many health benefits, from building muscle to tissue repair. In addition to supplying the body with all the amino acids it needs, it is a good source of other nutrients. Among the benefits of this high-protein beverage is that it allows the body to rebound from exercise and bulk up on muscle.
30 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Dairy Association.How much protein is in milk?USDA FoodData Central.Food search.Vanga SK, Raghavan V.How well do plant based alternatives fare nutritionally compared to cow’s milk?.J Food Sci Technol. 2018;55(1):10-20. doi:10.1007/s13197-017-2915-yUSDA FoodData Central.Almond milk, unsweetened, plain, refrigerated.United Healthcare.Almond, coconut, oat, soymilk: What’s the difference?USDA FoodData Central.Milk, buttermilk, fluid, whole.USDA FoodData Central.Milk, buttermilk, fluid, cultured, lowfat.California Dairy Press Room & Resources.Buttermilk.USDA FoodData Central.Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2.USDA FoodData Central.Milk, goat, fluid, with added vitamin D.Michigan State University.Goat milk vs cow milk: a comparison.USDA FoodData Central.Pacific Foods unsweetened hemp milk, plant based milk, 32 oz carton.USDA FoodData Central.Oat milk.Northwestern Medicine.Is oat milk healthier than cow’s milk?USDA FoodData Central.Beverages, rice milk, unsweetened.Askifis (International Food Information Service).Plant-based foods: rice.USDA FoodData Central.Milk, sheep, fluid.Food and Agricultural Organization of the United Nations.Gateway to dairy production and products.USDA FoodData Central.Foundation foods: soy milk.Cedars Sinai.Are animal proteins better for you than plan proteins?Lopez MJ, Mohiuddin SS.Biochemistry, essential amino acids. In: StatPearls. Treasure Island (FL): StatPearls Publishing; March 13, 2023.University Health Center.Protein powder: the what, why, & how to choseA Castro LH, de Araujo FH, Olimpio MYM, et al.Comparative meta-analysis of the effect of concentrated, hydrolyzed, and isolated whey protein supplementation on body composition of physical activity practitioners.Nutrients.2019;11(9):2047. doi:10.3390/nu11092047.Kim J.Pre-sleep casein protein ingestion: a new paradigm in post-exercise recovery nutrition.Phys Act Nutr. 2020;24(2):6-10. doi:10.20463/pan.2020.0009US Dairy.Is whole milk healthy? Nutrition & health facts.USDA FoodData Central.Milk, whole, 3.25% milkfat, with added vitamin D.American Dairy Associate.Is milk healthy for adults?Bhavadharini B, Dehghan M, Mente A, et al.Association of dairy consumption with metabolic syndrome, hypertension and diabetes in 147 812 individuals from 21 countries.BMJ Open Diabetes Res Care. 2020;8(1):e000826. doi:10.1136/bmjdrc-2019-000826Alvarez-Bueno C, Cavero-Redondo I, Martinez-Vizcaino V, Sotos-Prieto M, Ruiz JR, Gil A.Effects of milk and dairy product consumption on type 2 diabetes: overview of systematic reviews and meta-analyses.Adv Nutr. 2019;10(suppl_2):S154-S163. doi:10.1093/advances/nmy107Amiri M, Ghiasvand R, Kaviani M, Forbes SC, Salehi-Abargouei A.Chocolate milk for recovery from exercise: a systematic review and meta-analysis of controlled clinical trials.Eur J Clin Nutr. 2019;73(6):835-849. doi:10.1038/s41430-018-0187-x
30 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Dairy Association.How much protein is in milk?USDA FoodData Central.Food search.Vanga SK, Raghavan V.How well do plant based alternatives fare nutritionally compared to cow’s milk?.J Food Sci Technol. 2018;55(1):10-20. doi:10.1007/s13197-017-2915-yUSDA FoodData Central.Almond milk, unsweetened, plain, refrigerated.United Healthcare.Almond, coconut, oat, soymilk: What’s the difference?USDA FoodData Central.Milk, buttermilk, fluid, whole.USDA FoodData Central.Milk, buttermilk, fluid, cultured, lowfat.California Dairy Press Room & Resources.Buttermilk.USDA FoodData Central.Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2.USDA FoodData Central.Milk, goat, fluid, with added vitamin D.Michigan State University.Goat milk vs cow milk: a comparison.USDA FoodData Central.Pacific Foods unsweetened hemp milk, plant based milk, 32 oz carton.USDA FoodData Central.Oat milk.Northwestern Medicine.Is oat milk healthier than cow’s milk?USDA FoodData Central.Beverages, rice milk, unsweetened.Askifis (International Food Information Service).Plant-based foods: rice.USDA FoodData Central.Milk, sheep, fluid.Food and Agricultural Organization of the United Nations.Gateway to dairy production and products.USDA FoodData Central.Foundation foods: soy milk.Cedars Sinai.Are animal proteins better for you than plan proteins?Lopez MJ, Mohiuddin SS.Biochemistry, essential amino acids. In: StatPearls. Treasure Island (FL): StatPearls Publishing; March 13, 2023.University Health Center.Protein powder: the what, why, & how to choseA Castro LH, de Araujo FH, Olimpio MYM, et al.Comparative meta-analysis of the effect of concentrated, hydrolyzed, and isolated whey protein supplementation on body composition of physical activity practitioners.Nutrients.2019;11(9):2047. doi:10.3390/nu11092047.Kim J.Pre-sleep casein protein ingestion: a new paradigm in post-exercise recovery nutrition.Phys Act Nutr. 2020;24(2):6-10. doi:10.20463/pan.2020.0009US Dairy.Is whole milk healthy? Nutrition & health facts.USDA FoodData Central.Milk, whole, 3.25% milkfat, with added vitamin D.American Dairy Associate.Is milk healthy for adults?Bhavadharini B, Dehghan M, Mente A, et al.Association of dairy consumption with metabolic syndrome, hypertension and diabetes in 147 812 individuals from 21 countries.BMJ Open Diabetes Res Care. 2020;8(1):e000826. doi:10.1136/bmjdrc-2019-000826Alvarez-Bueno C, Cavero-Redondo I, Martinez-Vizcaino V, Sotos-Prieto M, Ruiz JR, Gil A.Effects of milk and dairy product consumption on type 2 diabetes: overview of systematic reviews and meta-analyses.Adv Nutr. 2019;10(suppl_2):S154-S163. doi:10.1093/advances/nmy107Amiri M, Ghiasvand R, Kaviani M, Forbes SC, Salehi-Abargouei A.Chocolate milk for recovery from exercise: a systematic review and meta-analysis of controlled clinical trials.Eur J Clin Nutr. 2019;73(6):835-849. doi:10.1038/s41430-018-0187-x
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
American Dairy Association.How much protein is in milk?USDA FoodData Central.Food search.Vanga SK, Raghavan V.How well do plant based alternatives fare nutritionally compared to cow’s milk?.J Food Sci Technol. 2018;55(1):10-20. doi:10.1007/s13197-017-2915-yUSDA FoodData Central.Almond milk, unsweetened, plain, refrigerated.United Healthcare.Almond, coconut, oat, soymilk: What’s the difference?USDA FoodData Central.Milk, buttermilk, fluid, whole.USDA FoodData Central.Milk, buttermilk, fluid, cultured, lowfat.California Dairy Press Room & Resources.Buttermilk.USDA FoodData Central.Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2.USDA FoodData Central.Milk, goat, fluid, with added vitamin D.Michigan State University.Goat milk vs cow milk: a comparison.USDA FoodData Central.Pacific Foods unsweetened hemp milk, plant based milk, 32 oz carton.USDA FoodData Central.Oat milk.Northwestern Medicine.Is oat milk healthier than cow’s milk?USDA FoodData Central.Beverages, rice milk, unsweetened.Askifis (International Food Information Service).Plant-based foods: rice.USDA FoodData Central.Milk, sheep, fluid.Food and Agricultural Organization of the United Nations.Gateway to dairy production and products.USDA FoodData Central.Foundation foods: soy milk.Cedars Sinai.Are animal proteins better for you than plan proteins?Lopez MJ, Mohiuddin SS.Biochemistry, essential amino acids. In: StatPearls. Treasure Island (FL): StatPearls Publishing; March 13, 2023.University Health Center.Protein powder: the what, why, & how to choseA Castro LH, de Araujo FH, Olimpio MYM, et al.Comparative meta-analysis of the effect of concentrated, hydrolyzed, and isolated whey protein supplementation on body composition of physical activity practitioners.Nutrients.2019;11(9):2047. doi:10.3390/nu11092047.Kim J.Pre-sleep casein protein ingestion: a new paradigm in post-exercise recovery nutrition.Phys Act Nutr. 2020;24(2):6-10. doi:10.20463/pan.2020.0009US Dairy.Is whole milk healthy? Nutrition & health facts.USDA FoodData Central.Milk, whole, 3.25% milkfat, with added vitamin D.American Dairy Associate.Is milk healthy for adults?Bhavadharini B, Dehghan M, Mente A, et al.Association of dairy consumption with metabolic syndrome, hypertension and diabetes in 147 812 individuals from 21 countries.BMJ Open Diabetes Res Care. 2020;8(1):e000826. doi:10.1136/bmjdrc-2019-000826Alvarez-Bueno C, Cavero-Redondo I, Martinez-Vizcaino V, Sotos-Prieto M, Ruiz JR, Gil A.Effects of milk and dairy product consumption on type 2 diabetes: overview of systematic reviews and meta-analyses.Adv Nutr. 2019;10(suppl_2):S154-S163. doi:10.1093/advances/nmy107Amiri M, Ghiasvand R, Kaviani M, Forbes SC, Salehi-Abargouei A.Chocolate milk for recovery from exercise: a systematic review and meta-analysis of controlled clinical trials.Eur J Clin Nutr. 2019;73(6):835-849. doi:10.1038/s41430-018-0187-x
American Dairy Association.How much protein is in milk?
USDA FoodData Central.Food search.
Vanga SK, Raghavan V.How well do plant based alternatives fare nutritionally compared to cow’s milk?.J Food Sci Technol. 2018;55(1):10-20. doi:10.1007/s13197-017-2915-y
USDA FoodData Central.Almond milk, unsweetened, plain, refrigerated.
United Healthcare.Almond, coconut, oat, soymilk: What’s the difference?
USDA FoodData Central.Milk, buttermilk, fluid, whole.
USDA FoodData Central.Milk, buttermilk, fluid, cultured, lowfat.
California Dairy Press Room & Resources.Buttermilk.
USDA FoodData Central.Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2.
USDA FoodData Central.Milk, goat, fluid, with added vitamin D.
Michigan State University.Goat milk vs cow milk: a comparison.
USDA FoodData Central.Pacific Foods unsweetened hemp milk, plant based milk, 32 oz carton.
USDA FoodData Central.Oat milk.
Northwestern Medicine.Is oat milk healthier than cow’s milk?
USDA FoodData Central.Beverages, rice milk, unsweetened.
Askifis (International Food Information Service).Plant-based foods: rice.
USDA FoodData Central.Milk, sheep, fluid.
Food and Agricultural Organization of the United Nations.Gateway to dairy production and products.
USDA FoodData Central.Foundation foods: soy milk.
Cedars Sinai.Are animal proteins better for you than plan proteins?
Lopez MJ, Mohiuddin SS.Biochemistry, essential amino acids. In: StatPearls. Treasure Island (FL): StatPearls Publishing; March 13, 2023.
University Health Center.Protein powder: the what, why, & how to chose
A Castro LH, de Araujo FH, Olimpio MYM, et al.Comparative meta-analysis of the effect of concentrated, hydrolyzed, and isolated whey protein supplementation on body composition of physical activity practitioners.Nutrients.2019;11(9):2047. doi:10.3390/nu11092047.
Kim J.Pre-sleep casein protein ingestion: a new paradigm in post-exercise recovery nutrition.Phys Act Nutr. 2020;24(2):6-10. doi:10.20463/pan.2020.0009
US Dairy.Is whole milk healthy? Nutrition & health facts.
USDA FoodData Central.Milk, whole, 3.25% milkfat, with added vitamin D.
American Dairy Associate.Is milk healthy for adults?
Bhavadharini B, Dehghan M, Mente A, et al.Association of dairy consumption with metabolic syndrome, hypertension and diabetes in 147 812 individuals from 21 countries.BMJ Open Diabetes Res Care. 2020;8(1):e000826. doi:10.1136/bmjdrc-2019-000826
Alvarez-Bueno C, Cavero-Redondo I, Martinez-Vizcaino V, Sotos-Prieto M, Ruiz JR, Gil A.Effects of milk and dairy product consumption on type 2 diabetes: overview of systematic reviews and meta-analyses.Adv Nutr. 2019;10(suppl_2):S154-S163. doi:10.1093/advances/nmy107
Amiri M, Ghiasvand R, Kaviani M, Forbes SC, Salehi-Abargouei A.Chocolate milk for recovery from exercise: a systematic review and meta-analysis of controlled clinical trials.Eur J Clin Nutr. 2019;73(6):835-849. doi:10.1038/s41430-018-0187-x
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