Plant-Based Milks Ranked By Protein From Highest to Lowest

TL;DR

When ranking plant-based milks by protein, soy and pea milk are the clear winners. Most brands of soy and pea milk deliver a robust 7 to 9 grams of protein per cup, making them nutritionally comparable to dairy milk. Other popular options like oat milk offer a moderate amount (about 3-4 grams), while almond, coconut, and rice milk contain significantly less, typically providing only 1 gram of protein or less per serving.

The Ultimate Ranking: Plant-Based Milks by Protein Content

For anyone navigating the ever-expanding dairy-free aisle, finding a plant-based milk that meets your nutritional goals can be a challenge. While taste and texture are important, protein content is a primary concern for many, from athletes building muscle to individuals simply seeking a more satiating option. The protein in plant milks varies dramatically depending on the source ingredient, with legumes and seeds generally outperforming nuts and grains.

To simplify your choice, this table ranks the most common plant-based milks from highest to lowest protein content, based on an average 8-ounce (about 240ml) serving of unsweetened varieties. Keep in mind that protein can vary slightly between brands and some companies offer high-protein fortified versions.

Protein Powerhouses: A Deep Dive into High-Protein Milks

For those prioritizing protein, a few plant-based options stand far above the rest. Soy milk, pea milk, and to a lesser extent, hemp milk, offer a significant protein boost that makes them excellent alternatives to dairy for muscle repair, growth, and overall satiety. Their robust nutritional profiles make them versatile choices for a wide range of dietary needs.

Soy Milk

Soy milk is the original plant-based powerhouse and remains a top contender for good reason. It consistently delivers around 7 to 9 grams of protein per cup. Crucially, soy provides a “complete” protein, meaning it contains all nine essential amino acids that the human body cannot produce on its own. This makes its protein quality highly comparable to animal-based proteins. In fact, fortified soy milk is the only plant-based milk recognized by the USDA as a nutritionally equivalent alternative to cow’s milk. Its creamy texture and relatively neutral flavor make it incredibly versatile for everything from pouring over cereal to baking and creating impressive foam for lattes.

Pea Milk

A newer but formidable player, pea milk has quickly gained popularity for its impressive protein content, matching soy with about 8 grams per cup. Derived from yellow split peas, it’s a fantastic option for individuals with soy or nut allergies. Brands like Ripple have pioneered this category, creating a product that is not only high in protein but also typically fortified with calcium, vitamin D, and omega-3s. Pea milk boasts a creamy consistency that works well in coffee and smoothies, though some find its flavor slightly more distinct than other milks. Its emergence provides a much-needed high-protein, allergen-friendly choice in the plant-milk market.

Hemp Milk

While not quite as high in protein as soy or pea, hemp milk is a respectable mid-tier option, offering between 3 to 5 grams per cup. Its unique advantage lies in its fatty acid profile; it’s a great source of both omega-3 and omega-6 fatty acids, which are vital for brain health and reducing inflammation. Made from the seeds of the hemp plant, it has a slightly nutty, earthy flavor and a thinner consistency than oat or soy milk. This makes it a great addition to smoothies and cereals where you want to add a nutritional boost without an overpowering taste.

Mid-Tier Milks: Balancing Protein and Functionality

Not every choice has to be about maximizing protein. Sometimes, the best plant-based milk is one that offers a balance of moderate protein, superior taste, and ideal functionality for a specific use, like creating the perfect latte. Oat and flax milk fall into this category, providing more protein than almond or coconut milk while bringing their own unique benefits to the table.

Oat Milk

Oat milk has surged in popularity, largely due to its incredibly creamy texture and naturally sweet, mild flavor that baristas and coffee lovers adore. It typically contains about 3 to 4 grams of protein per cup. While this is less than half that of soy or pea milk, its primary appeal lies in its performance. It steams and froths exceptionally well, creating a velvety microfoam for lattes that other plant milks struggle to replicate. Furthermore, oat milk contains beta-glucans, a type of soluble fiber that may help lower cholesterol. It’s an excellent choice for those who prioritize taste and texture in their coffee or want a creamy base for smoothies and baked goods.

Flax Milk

Flax milk is another nutritionally dense option, providing around 3 grams of protein per cup. Its standout feature, however, is its high content of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. This makes it a heart-healthy and anti-inflammatory choice. Flax milk has a thinner consistency and a subtle, slightly nutty taste, making it a good, unobtrusive base for protein shakes and smoothies where you want the other ingredients to shine. Some brands fortify their flax milk with pea protein to boost the protein content even further, creating a hybrid that offers the best of both worlds.

Choosing Wisely: How to Select the Right Plant-Based Milk for You

With so many options available, the “best” plant-based milk truly depends on your individual health goals, dietary needs, and taste preferences. Moving beyond protein content and considering the full picture—including calories, sugar, and fortification—will help you make the most informed decision for your lifestyle.

For Muscle Building and Recovery

If your primary goal is to support muscle growth and repair, protein is non-negotiable. Soy milk and pea milk are your top choices, as their high content of complete or near-complete protein provides the essential amino acids necessary for recovery after a workout. Look for unsweetened versions to avoid unnecessary sugars that can hinder your fitness goals.

For Weight Management

When managing calories is a priority, unsweetened almond milk is often the winner, containing as few as 30 calories per cup. While very low in protein, it provides a creamy liquid for smoothies, cereal, or coffee without significantly impacting your daily calorie intake. Just be mindful that its low protein and fat content means it won’t be as satiating as higher-protein options.

For the Perfect Coffee or Latte

For those who refuse to compromise on their morning coffee, oat milk is the undisputed champion due to its superior creaminess and frothing ability. Its higher carbohydrate content helps create a stable, velvety foam. While soy milk also froths well, many find oat milk’s flavor to be a more neutral and complementary addition to espresso.

For those interested in controlling every ingredient, making your own plant milk at home is a rewarding option. If you’re looking to craft fresh, additive-free plant-based milks right in your kitchen, Soy Milk Quick offers an expert, comprehensive guide to the best plant milk makers for every need and budget, featuring detailed comparisons, pros, and cons.

When you’re at the store, keep this checklist in mind:

• Check for Added Sugars: Always opt for “unsweetened” varieties. Flavored milks can contain as much sugar as a soda.
• Look for Fortification: Many plant milks are fortified with calcium and vitamin D to match the levels found in dairy milk. This is especially important if you’re relying on them as a primary milk source.
• Read the Ingredient List: Be aware of thickeners, gums, and oils. While not necessarily harmful, some people prefer a cleaner ingredient panel.
• Consider Your Allergies: If you have nut or soy allergies, options like pea, oat, or rice milk are excellent alternatives.