How many grams of protein in a cup of milk? It depends on the type of milk you’re drinking. Whether you’re tracking your macros or just curious about your protein intake, milk can be a great source of high-quality protein, especially for breakfast or post-workout nutrition.
🔹 How Many Grams of Protein in a Cup of Milk? Explained by Milk Type
How many grams of protein in a cup of milk depends on the variety of milk, from cow’s milk to plant-based alternatives. Here’s a detailed breakdown:
| Milk Type | Protein per Cup |
|---|---|
| Whole Cow’s Milk | 8 grams |
| 2% Reduced Fat Milk | 8 grams |
| Skim (Fat-Free) Milk | 8.3 grams |
| Goat Milk | 8.7 grams |
| Soy Milk (unsweetened) | 7 grams |
| Almond Milk (unsweetened) | 1–2 grams |
| Oat Milk (unsweetened) | 2–3 grams |
| Coconut Milk (carton) | <1 gram |
According to U.S. Department of Agriculture (USDA), cow’s milk consistently delivers about 8 grams of complete protein per cup, making it one of the top natural sources of protein.
🔹 Why Protein in Milk Matters
Milk proteins, especially casein and whey, are complete proteins, meaning they contain all 9 essential amino acids. These proteins help:
- Build and maintain muscle
- Support growth and immune health
- Increase satiety (feeling of fullness)
Whether you’re aiming to gain muscle or meet daily protein targets, milk is an easy and affordable way to boost your intake.
🔹 Related: Protein Intake Calculator
Need help figuring out your total daily protein goals? Use our free tool to calculate how much protein you need based on your age, weight, and activity level:
👉 Protein Intake Calculator
🔹 FAQs
How many grams of protein in milk overall?
Most animal-based milks (cow, goat) offer 8–9 grams per cup, while plant-based milks vary widely from 1–7 grams depending on brand and ingredients.
Is milk a good source of protein?
Yes! Milk is one of the most accessible sources of complete protein and includes additional nutrients like calcium and vitamin D.
Which milk has the highest protein content?
Cow and goat milk top the list, while soy milk is the best plant-based alternative for higher protein content.