If you're looking to add more protein to your day, give one of these high protein milk options a try. From dairy milk to plant-based milk and more, this list has it all!
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The Best High Protein Milks
Protein is an essential part of any healthy diet, but sometimes it can be hard to get enough protein into your diet.
With that said, hands down, one of my favorite ways to get more protein is with milk. I like to drink it by the glass, use it to make things like this banana protein shake, pour it over a low sugar granola, stir it into my coffee, and even use it in baking.
But of course, not all milks are made equal. So if you're looking to get the most protein, this list has everything you need, from dairy milk, lactose-free milk, and plant milk, all with 5 to 16 grams of protein per serving!
My Top High Protein Milk Options To Try
1. Westlife Soy Milk Smoothie Blend
Nutritional Info for 1 cup (240mL):
- 170 Calories
- 9g Fat
- 2g Carbs
- 1g Sugar
- 1g Fiber
- 16g Protein
At the top of my high protein list is this option from Westlife. It's made with soy milk and soy protein isolate and boasts 16 grams of protein per cup. That's nearly twice as much as regular soy milk and cow's milk! It's made specifically for blending into smoothies, so you can expect a smooth and thick consistency with a mild flavor that's perfect for adding to smoothie bowls and protein shakes. I personally love using it to make my keto Wendy's frosty.
2. Fairlife 2% Reduced Fat Ultra-Filtered Milk
Nutritional Info for 1 cup (240mL):
- 120 Calories
- 4.5g Fat
- 6g Carbs
- 6g Sugar
- 0g Fiber
- 13g Protein
Dairy milk is a great source of complete protein, which means it contains all 9 essential amino acids. This ultra-filtered Fairlife milk is a fantastic option if you're looking for high protein cow's milk. Compared to regular milk, it has less than half the sugar, about half the fat, and, best of all, over 50% more protein. Plus, it's lactose-free, making it perfect if you're lactose intolerant. Also, look out for Fairlife's nutrition plan protein drinks, which pack an incredible 30 grams of protein per bottle!
3. Lactaid Protein Milk
Nutritional Info for 1 cup (240mL):
- 150 Calories
- 5g Fat
- 12g Carbs
- 11g Sugar
- 0g Fiber
- 13g Protein
Lactaid's lactose free milk is a staple for anyone who is lactose intolerant. Their dairy milks are made with the lactase enzyme that breaks down lactose sugars and makes them much easier to digest. Their protein milk has the added benefit of 13 grams of naturally occurring protein per cup, with both whole milk and 2% milk options.
4. Silk Almond & Cashew Protein Milk
Nutritional Info for 1 cup (240mL):
- 130 Calories
- 8g Fat
- 3g Carbs
- 2g Sugar
- <1g Fiber
- 10g Protein
This blend of almond milk and cashew milk from Silk is boosted with pea protein, giving it more protein per cup than regular milk. It's one of the best vegan options if you want to get in as much protein as possible and want to avoid soy. It's lightly nutty, smooth, and rich, and I like drinking this just by itself.
5. Strive Oat Barista + Protein
Nutritional Info for 8 fl oz. (240mL):
- 170 Calories
- 7g Fat
- 16g Carbs
- 4g Sugar
- 1g Fiber
- 10g Protein
This barista blend oat milk has a silky smooth consistency, froths well, and doesn't separate when heated, making it the ideal protein-packed milk for a perfect cup of coffee. Each cup has 10 grams of protein per serving from animal-free whey protein, making it a unique option.
6. Yofiit Chickpea Milk
Nutritional Info for 1 cup (240mL):
- 70 Calories
- 2.5g Fat
- 2g Carbs
- 0g Sugar
- 0g Fiber
- 10g Protein
This organic plant milk gets all its protein from a blend of chickpeas and pea protein. It has a naturally thick and creamy consistency that's almost identical to regular milk, with no added gums or highly processed seed oils. Plus, it comes in a few different flavors, including vanilla, vanilla cinnamon, and chocolate milk.
7. Califia Farms Protein Oat Milk
Nutritional Info for 8 fl oz. (240mL):
- 140 Calories
- 7g Fat
- 10g Carbs
- 3g Sugar
- 1g Fiber
- 8g Protein
If you like your milk extra creamy like me, you'll want to put this protein oat milk from Califia Farms on your grocery list. It's wonderfully rich from a blend of oat milk and sunflower butter, plus pea protein for a total of 8 grams of protein per serving. This versatile pick is also stable enough to use in cooking, baking, and hot drinks.
8. Ripple Plant-Based Milk
Nutritional Info for 1 cup (240mL):
- 100 Calories
- 4.5g Fat
- 6g Carbs
- 6g Sugar
- <1g Fiber
- 8g Protein
Peas are some of the best sources of plant-based protein, so it's no surprise this pea milk from Ripple is packed with the good stuff. I think the taste is just ok, so I usually eat it with one of these healthy cereal.
9. Good Karma Flax Milk + Protein
Nutritional Info for 1 cup (240mL):
- 50 Calories
- 2.5g Fat
- 1g Carbs
- 0g Sugar
- 0g Fiber
- 5g Protein
This super seed milk is made with a combination of flax milk from cold-pressed flax oil and pea protein. I love that it packs in so many omega 3 fatty acids, and it's a great choice if you don't typically eat fish. Another plus is that it's completely sugar free, which you know I always like.
10. WhatIF Foods BamNut Milk
Nutritional Info for 8 fl oz. (240mL):
- 120 Calories
- 5g Fat
- 14g Carbs
- 7g Sugar
- 3g Fiber
- 5g Protein
The star ingredient of this plant-based milk is the Bambara groundnut, a lesser-known but amazing legume that's highly sustainable. It's also packed with nutrients and forms delightfully milky and rich plant milk without needing any added gums. But what really sets BamNut milk apart is that on top of being rich in protein, it also has three times more fiber than any other milk, giving you a good balance of both in every sip! For a super high fiber breakfast, you can have it with one of these high fiber cereal options.
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