Which Has More Protein Almond Milk Or Soy Milk?

  • Almond milk is lower in calories and contains more heart-healthy monounsaturated fats than soy milk.
  • Almond milk has a slightly higher salt content than soy milk, although neither milk includes lactose.

Which milk has the highest protein content?

Dry milk has the largest protein level 26.32g protein per 100g serving for whole dry milk and 36.16g protein per 100g serving for nonfat dry milk but when you rehydrate the concentrated dry milk with water, the protein amount drops.

Is almond milk a healthier alternative than soy milk?

Both are relatively healthy choices for any omnivorous or plant-based diet. Soy milk has a few more calories, but it also has a lot more protein and antioxidants. Although some people prefer the taste of almond milk, soy milk has a much creamier and richer texture.

What is the best high-protein milk?

Milk from a cow Cow’s milk is the most popular dairy milk, and it’s also a wonderful source of high-quality protein ( 8 ). It’s high in calcium, B vitamins, and a variety of minerals.

Is soy milk more protein-dense than milk?

MAYO CLINIC, DEAR: I’ve always preferred a glass of milk with most meals, but there are now so many alternatives to cow’s milk available. Are plant-based milks like soy or almond milk healthier alternatives?

ANSWER: Cow’s milk (dairy) and other plant-based beverages, such as soy milk and almond milk, are both nutritious options. However, depending on the type of product and the brand, there are significant nutritional variances. In general, studying the nutritional facts for each beverage can help you break down the benefits. Fat content, protein, calcium, and the quantity of added sugars, if any, in each food are all crucial considerations.

Skim milk has very little fat, yet the amount of cholesterol-raising saturated fat increases as the percentage of fat increases from 1% to 2% to whole milk. This is crucial to remember because the American Heart Association suggests that saturated fat be limited to no more than 7% of total calories in your diet. Soy and almond milks have roughly 2 to 4 grams of fat per cup, but those fats are mostly monounsaturated and polyunsaturated fats, which are good for you.

When it comes to protein content, dairy milk comes out on top with little over 8 grams per cup. With about 7 grams per cup, soy milk is a close second. With only 1 gram per cup, traditional almond milk falls behind. Pea protein has been added to several modern nut milk variants.

When it comes to calcium, dairy milk naturally contains roughly 300 milligrams per cup, and dairy products are typically thought to be the most easily absorbed calcium source. Many soy and almond milks are calcium fortified to match the calcium content of dairy milk. However, because soy includes a natural component (phytate) that hinders calcium absorption, your body may not absorb all of the calcium in soy milk.

Then there are the sugars that have been added. There are no additional sugars in unflavored white dairy milk, unsweetened soy, or almond milk. The taste of unsweetened soy or almond milk, on the other hand, may be a concern for some. A sweetened or flavored beverage may contain 4 to more than 20 grams of added sugars. The easiest approach to choose a flavor you like with little added sugars is to look at the Nutrition Facts label. Remember that sugar is indicated on the label of unflavored white dairy milk, but it’s lactose, a naturally occurring milk sugar.

In conclusion, dairy milk is difficult to beat for balanced nutrition, with nonfat skim milk being the best option for most individuals. However, not everyone can take dairy milk, and some people may opt to forego animal products altogether or simply want to experiment. Unsweetened soy milk is the closest nutritional equivalent, plus it contains a few grams of beneficial fats that skim milk lacks. While almond milk is not unhealthy, it is less nutrition rich, particularly in terms of protein content. Check the Nutrition Facts labels on soy or almond milk for appropriate calcium and minimal added sugars. (Reprinted with permission from the Mayo Clinic Health Letter) Katherine Zeratsky, R.D., Mayo Clinic, Rochester, Minnesota, Endocrinology/Nutrition

  • Published 2/18/19 in Infectious Diseases A-Z: Raw milk, cheese linked to brucellosis
  • How to Get Calcium Without Dairy Products (Mayo Clinic Minute) published on September 19, 2018

Is soy milk a high-protein beverage?

Soy milk’s vitamins, minerals, and antioxidants may have significant health benefits. Vitamin B types present in soy milk, for example, are crucial for maintaining nerve cells and DNA in your body. They can also aid in the prevention of anemia, which can lead to exhaustion and fatigue.

Protein is also abundant in soy milk. Soy milk protein is nutritious, plant-based, and can aid in the maintenance of healthy muscles and organs.

Soy milk is high in omega-3 fatty acids, which are “good” fats that the body cannot produce on its own. The consumption of omega-3 fatty acids has been associated to a lower risk of dementia and Alzheimer’s disease. Soy milk’s influence on various disorders is still being researched, however soy is one of the greatest non-animal sources of omega-3 fatty acids.

Soy milk can also improve your heart and circulatory system. Soy milk, whether fortified or not, is a good source of potassium. Potassium is essential for maintaining a healthy blood pressure and pulse. Soy milk has also been related to reduce cholesterol levels, particularly in those with high cholesterol.

Isoflavones, a type of molecule known as phytoestrogens, are found in soy milk. In the body, these isoflavones work like a weak kind of estrogen. As a result, studies have indicated that soy milk and other soy products may help to alleviate menopause symptoms like hot flashes.

Is almond milk a good source of full protein?

Cow’s or soy milk is a complete protein, including all 9 essential amino acids (EAAs) that the body cannot produce. Protein cannot carry out its specialized activity without the 9 EAAs. Almond milk, on the other hand, is an incomplete protein since it lacks many EAAs.

What foods are high in protein?

Lean chicken, lean pork, fish, lean beef, tofu, beans, lentils, low-fat yogurt, milk, cheese, seeds, almonds, and eggs are all high in protein.

Use the protein nutrition ranking to sort by 100 gram or 200 calorie serving sizes. Below is a list of healthy protein foods organized by typical serving size. See the lists of vegetarian protein, high protein fruits, and high protein veggies for more information.


Seeds include a lot of protein per piece for such a small item. Hemp and pumpkin seeds, for example, have approximately 10 grams of protein per ounce. Seeds are also high in fiber, vitamins, and minerals, making them an excellent snack for leading a healthy lifestyle. Large seeds, like pumpkin seeds and sunflower seeds, are great for snacking between meals, but smaller seeds, like poppy seeds and sesame seeds, are great for topping everything from oatmeal and cereal to salads and soups.


Nuts are a great source of plant-based protein because they are high in protein and healthy fats. Almonds, pistachios, and peanuts, for example, have roughly five or six grams of protein per ounce. You may eat them whole or make a nice nut butter with them. Cow’s milk is no longer the only protein-packed beverage, and individuals on a dairy-free diet may still enjoy a lovely tall glass of milk while gaining critical nutrients, thanks to the rise of almond milk, cashew milk, and even walnut milk.


Fish are a highly healthy diet since they are high in protein, excellent fats, and a range of vitamins. A three-ounce portion of trout has 20 grams of protein, whereas a three-ounce serving of tuna has 17 grams. Fatty fish, such as salmon and sardines, can also provide vitamin D, which may be advantageous to those who do not consume vitamin-D fortified milk and follow a non-dairy diet.


Both chicken and turkey are tasty, low-fat protein sources, with around 27 grams of lean protein in each three-ounce piece. Remove the skin from your chicken or turkey before cooking to reduce the cholesterol content. Because both meats have similar health advantages, the one you choose for supper is a matter of personal preference. Two simple methods to produce a high-protein, dairy-free supper are to roast a piece of marinated fowl with some veggies or to simmer a hearty stew.


Despite the fact that some people consider eggs to be dairy products, they don’t contain milk and thus qualify as a lactose-free protein source. People who are lactose intolerant or allergic to milk can eat eggs at any meal. Eggs are a nutritious way to start the day, with roughly six grams of protein per egg. To get your protein fix in the morning, scramble some eggs or make a gourmet omelet.


Quinoa is a superfood because it contains all nine necessary amino acids and is high in protein. Quinoa is a simple dairy-free protein to add alongside or include into any meal because it can be cooked and eaten like any other grain, such as rice or couscous. Make a vibrant salad with quinoa and other high-protein non-dairy foods for a filling dinner that will keep you full for hours.


Beans come in a variety of shapes and sizes, but they all have a high protein content. Beans, from black to pinto, are a great source of protein for individuals who want to avoid dairy. Kidney beans, in particular, provide roughly 26 grams of protein per two cups. Beans can be used to make soups, salads, and tacos. Whether you buy them dried or canned, you’ll reap the benefits of their high protein content.


Few ingredients are as adaptable as soy when it comes to high-protein dairy-free dishes. Soy may be found in everything from soy milk and beans to tofu and tempeh, and it can be incorporated into the diets of even the pickiest eaters. Soybeans are high in protein and include all of the amino acids that humans require for healthy nutrition. They can also help manage blood sugar levels and enhance the immune system.


It may come as a surprise that the humble pea can provide so much protein, but one cup of green peas has about eight grams of protein, which is roughly similar to a cup of cow’s milk. Pea milk is another great lactose-free protein option; with eight grams of protein per cup and a smooth, creamy texture, it could become your new favorite non-dairy milk. Black-eyed peas have a whopping 40 grams of protein per cup, making them an ideal salad or stir-fry ingredient.


Sausage is a star of the high-protein non-dairy foods world because it can be made from a range of lactose-free protein-rich sources, including beef, pork, chicken, turkey, and even soy. Sausage is most usually made from beef or pork, both of which contain roughly 25 grams of protein per three-ounce serving. Sausage is a simple and delicious way to add more protein to your breakfast, lunch, or dinner, from morning links with toast to bratwurst with peppers and onions in a bun.

Which non-dairy milk contains the highest amount of protein?

Soy milk is the most frequent plant-based alternative to cow’s milk, and it was the first to hit the market in the United States.

People with lactose sensitivity should drink fortified soy beverages instead of cow’s milk, according to the 20152020 Dietary Guidelines for Americans.

When comparing soy milk to almond, hemp, and oat milk, this milk substitute has the highest protein content per serving.

Calcium and vitamin D are frequently added to soy milk, as they are to many other plant-based milk variants.

Phytate and oxalate, two chemicals that can prevent calcium absorption, are abundant in plant-based milk variants. Experiments on soy milk demonstrate that, despite the presence of these chemicals, calcium absorption was similar to that of cow’s milk if the producers fortified it with calcium carbonate, according to a review published in the journal Nutrients in 2019.

Cow’s milk has more of the important amino acids methionine, valine, leucine, and lysine than soy milk, despite the fact that soy milk has more protein than other plant-based milk products.

Essential amino acids are not produced by the body, thus people must consume enough of them through their diet.

People drink soy milk because it contains isoflavones, which have anticancer properties, according to studies.

Some people are put off by the taste of soy milk. Manufacturers occasionally add other flavors and sweets to hide the bean-like flavor of this drink. These additions should be avoided by people who want to limit their sugar intake.

Doctors may also advise that children under the age of three who have a cow milk protein allergy avoid drinking soy milk because they may have a soy allergy.

When cultivating soybeans, farmers utilize a range of pesticides, therefore those who want to avoid pesticides should choose for organic brands.