When people think of high-protein milk, cow’s milk is usually the first thing that comes to mind. A glass does provide a decent amount of protein, but it is far from being the only option. Some lesser-known types of milk naturally contain considerably more protein, while popular plant-based alternatives can contain surprisingly little. Exact values can vary depending on the animal, breed, processing and whether a plant milk is homemade or commercially prepared.

Cow’s milk: Around 3.2-3.5g per 100 ml

Cow’s milk may not win the protein race, but it remains one of the easiest ways to add dairy protein to an everyday diet. Depending on the variety, it generally provides around 3.2–3.5g of protein per 100 ml. That means a 250 ml glass can provide roughly 8g of protein. One of its biggest advantages is consistency and accessibility. It works equally well in tea, coffee, cereal, smoothies or simply on its own, making it an easy everyday source of complete dairy protein.

Protein: 3.2-3.5g/100 ml

Best known for: Everyday availability and balanced nutrition

Goat milk: Around 3-3.5g per 100 ml

Goat milk is nutritionally fairly similar to cow’s milk, including when it comes to protein. It generally provides around 3–3.5g per 100 ml. Its reputation as being easier to digest is often overstated, and goat milk is not suitable for people with a cow’s milk protein allergy because the proteins can cross-react. But for those who simply prefer its taste or texture, it remains a nutritious dairy option. It is also naturally rich in calcium and other micronutrients.

Protein: 3-3.5g/100 ml

Best known for: A dairy alternative with a nutritional profile similar to cow’s milk

Soy milk: around 3-4g per 100 ml

Among plant-based milks, soy milk is one of the strongest protein contenders. Its protein content varies by preparation, but it can provide around 3-4g per 100 ml. That puts it surprisingly close to dairy milk and well ahead of many popular nut-based alternatives. Soy is also notable because its protein contains all nine essential amino acids, making it a particularly useful plant-based protein source. For anyone avoiding dairy but still looking for a milk that contributes meaningful protein, soy is usually a better bet than almond or rice milk.

Protein: 3-4g/100 ml

Best known for: One of the most protein-rich plant-based milks.