How Milk Compares to Other Sources of Protein
How much protein is in milk? You’ll find two types of protein in milk: whey (20 percent) and casein (80 percent). Both are considered high-quality proteins because they contain all essential amino acids in sufficient amounts to qualify milk as a good source of protein.
Milk is also a complete protein, which means that every glass contains a full mix of the essential amino acids our bodies need. Most plant-based protein sources are not considered complete proteins and other foods like protein bars often try to compensate for their lack of natural protein by adding in soy protein isolate or other processed forms of protein alongside added ingredients like sugar.
Plus, a recent study suggests a diet rich in milk protein is associated with better bone strength (higher bone mineral density) compared to some other patterns high in popular protein sources, like red meat.1
Milk is a simple, wholesome and affordable choice kids love that can be enjoyed in a glass, cup or bowl. You also can find it any many forms,from fat-free to whole to organic. Where else can you get 8 grams of protein, along with 8 other essential nutrients, for only 80 calories—all for around a quarter a glass? Nowhere, except in fat-free milk.
Milk is also a great post-workout beverage. In fact, low-fat chocolate milk has the right protein-to-carb ratio scientifically shown to help you recover after a tough workout.
How Milk Compares to Other Sources of Protein
When considering your daily protein intake and the best way to get protein, there’s good reason to add milk at meals. There are 8 grams of protein in a glass of milk—that’s a gram of high-quality protein in every ounce. Each serving of milk has more protein than the 6 grams found in a large egg. When compared to almond milk, which only has 1 gram, a glass of dairy milk has eight times as much protein. You may be surprised to learn there’s even new research underway that suggests milk could be the gold standard for protein, according to the World Health Organization.
In fact, when it comes to non-dairy, plant-based milks like almond or soy milk, people may not know that they don’t have the same naturally occurring nutrients as real, dairy milk. Most of the vitamins and minerals you see in almond milk’s nutrition facts panel like calcium and vitamin E are provided through fortification. While soy beverages provide natural protein and other nutrients, they are also typically fortified—in some cases it may have as many as five fortified nutrients—so its nutrient package more closely matches dairy milk.
It’s hard for kids to get enough nutrients, like calcium, that they need to grow up strong without milk in their diets.1 Moms trust milk for calcium, vitamin D and more. Milk is a great way for kids to get their bone-building nutrients—even more so than supplements or alternatives like vegetables or milk alternatives, according to the American Academy of Pediatrics.3
Take a look at how the protein in milk compares to other foods
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