The Rise of High Protein Plant Milk

The demand for dairy-free milk alternatives has skyrocketed in recent years, thanks to growing awareness about health, environmental, and ethical concerns. While cow’s milk has long been hailed as the go-to source of protein, the truth is that there are plenty of plant-based options that can match or even surpass its protein content.

A Nutritional Revolution

According to the latest update of the US Dietary Guidelines for Americans, fortified soy milk is nutritionally equivalent to cow’s milk. This recognition is a significant milestone, especially considering that lactose intolerance affects one in every three Americans, rendering dairy products indigestible for many.

However, not all non-dairy milks are created equal when it comes to protein content. If you’re in search of a high-protein dairy-free milk, here are some options that should pique your interest.


Unveiling the Protein Power

How much protein does milk have?

Regardless of its fat content, cow’s milk typically contains eight grams of protein in an eight-ounce serving. While certain brands offer fortified versions with 13 grams of protein, it’s worth questioning the ethical implications of supporting these companies, considering the well-documented animal abuse they’ve been involved in.

It’s essential to recognize that milk is just one of many sources of protein and not the sole option for meeting our nutritional needs. Plant-based foods can provide ample protein, even for bodybuilders and athletes. So if you’re on the lookout for vegan recipes brimming with protein, keep reading.

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Exploring Dairy-Free Protein Powerhouses

The variety of plant-based milks available today is staggering, with options ranging from oat, almond, and soy to hemp, quinoa, and more. However, the protein content of these dairy-free milks can vary significantly.

At the lower end of the spectrum, rice, coconut, and almond milk typically contain only one to two grams of protein in their unfortified versions. Hemp and oat milk fall in the mid-range, providing three to four grams of protein. On the other hand, pea and soy milk take the lead, boasting impressive protein content of eight to ten grams per standard serving. And for those who prefer a lower-ranking milk type, fortified versions are available, offering additional protein.

5 High-Protein Dairy-Free Milks

The following plant-based milks stand out with their impressive protein content:

1. Soy milk
Soy milk, often overshadowed by oat and almond milk, remains a nutritional powerhouse. With eight grams of complete plant-based protein, it is the only non-dairy milk recognized by the USDA as nutritionally equivalent to cow’s milk. Aside from its nutritional value, soy milk’s microfoam is unrivaled, making it an excellent choice for espresso beverages.

2. Pea milk
Thanks to Ripple, pea milk has gained popularity as a vegan protein option. Made from yellow split peas, it offers eight grams of protein per serving. Ripple even offers a protein shake packed with 20 grams of pea protein for those seeking a potent post-workout boost. Pea milk’s versatility makes it adaptable for various culinary applications.

3. Fortified oat milk
Oat milk has taken the world by storm, captivating even non-vegans with its creamy texture. However, its protein content falls behind that of soy and pea milk, usually ranging from three to four grams. To amplify its protein quotient, consider fortified options like Califia Farm’s Original Protein Oat Milk, which combines water, oats, and pea protein to provide a comparable eight grams of protein per serving.

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4. Fortified blended milks
Blend innovation with taste by exploring blended dairy-free milks. Popular combinations, such as coconut cashew, coconut almond, and almond cashew, offer the best of both worlds. While some blended products provide three to four grams of protein, Silk’s fortified Almond & Cashew milk contains a remarkable 10 grams, thanks to the inclusion of pea protein. This protein-packed drink is available in both Original and Chocolate variants, making it an excellent choice for post-workout smoothies or guilt-free indulgence.

5. Fortified flax milk
For those seeking a protein and omega-3 boost, look no further than pea protein-enhanced flax milk. Good Karma’s Flax + Protein option delivers between five to eight grams of protein while providing 1,200 milligrams of plant-based omega-3s. Available in Unsweetened, Sweetened Vanilla, and plain Unsweetened flavors, it’s the perfect addition to your morning routine, whether poured over cereal or mixed into your morning oats.

Get ready to revolutionize your milk choices and embrace the wide array of high-protein plant-based alternatives available today. With numerous options to choose from, you can nourish your body, promote sustainability, and foster a more compassionate world.

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