Cow’s milk is a good source of protein, with about 8 grams per cup. If you’re using dairy-free milk as a replacement, you may want to find a product with similar protein content, which can be difficult.
Soy-based and pea-based milks deliver more protein than other dairy-free options, explains Samantha McKinney, RD, who helps lead nutrition and LTH supplement education at Life Time, but they might not be suitable for everyone to consume daily due to allergies or digestive issues.
She notes that “many dairy-free milks are not significant sources of protein at all.” Rice, hemp, and unfortified almond milk are all relatively low in protein, for example.
Vegans and vegetarians, in particular, need to prioritize protein, vitamin D, and calcium content, advises Stephanie Wells, MS, RD, a registered dietitian based in Dallas who is vegan.
“Ideally, if you’re not eating animal products, your nondairy milk should have vitamin B12,” she says. If you do eat animal products, including meat, additional B12 may be less important.
Many dairy-free milks are fortified, which means nutrients have been added during manufacturing. Some nondairy milks are even fortified with extra protein — but they could still contain other troubling ingredients. “You should always check the ingredient list for quality,” McKinney says.
Know Your Nondairy Milk
The dairy-free milk aisle can be overwhelming. Cut through the confusion with this advice at “5 Things to Pay Attention to in Nondairy Milk,” from which this article was excerpted.
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