Is plant milk a good source of protein?
It depends on the plant. USDA data show unsweetened soy milk has about 3.5 g of protein per 100 g, similar to whole cow's milk at about 3.2 g, while unsweetened almond and oat milks have under 1 g per 100 g. Soy milk is the plant milk that comes close to dairy; the others are not a meaningful protein source.
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In this article
How much protein is in plant milk?
These are USDA FoodData Central values per 100 g of the plain, unsweetened product.
| Drink | Protein per 100 g |
|---|---|
| Soy milk, unsweetened, shelf stable | 3.55 g |
| Whole cow’s milk (3.25% fat) | 3.15 g |
| Oat milk, unsweetened, refrigerated | 0.80 g |
| Almond milk, unsweetened, refrigerated | 0.66 g |
| Almond milk, unsweetened, shelf stable | 0.55 g |
How does a cup compare?
USDA lists one cup of whole cow’s milk as 244 g, so a cup has about 7.7 g of protein (our calculation: 3.15 g x 2.44). The USDA plant milk records we opened give per 100 g values only, so we do not give per cup numbers for them.
Which plant milk has the most protein?
Of the plant milks above, soy milk is the only one near cow’s milk. Oat and almond milk are low in protein per 100 g. Brands differ, so check the Nutrition Facts label of the product you buy, because these USDA entries are generic examples and added ingredients change the numbers.
Is low protein a problem?
It depends on what else you eat. If a plant milk replaces cow’s milk in your diet, ask a doctor or registered dietitian whether you get enough protein, especially for children.
People also ask
Which plant milk has the most protein?
Among the USDA entries we checked, unsweetened soy milk, at about 3.55 g per 100 g, has the most. Oat and almond milks are under 1 g per 100 g.
Does almond milk have protein?
Only a little. USDA lists unsweetened almond milk at about 0.55 to 0.66 g of protein per 100 g, depending on the type.
Is soy milk as high in protein as cow's milk?
Per 100 g, USDA lists unsweetened shelf-stable soy milk at 3.55 g and whole cow's milk at 3.15 g, so they are close in these entries.
Sources
- USDA FoodData Central: Soy milk, unsweetened, plain, shelf stable (FDC 1999630), read 5 Nov 2026
- USDA FoodData Central: Oat milk, unsweetened, plain, refrigerated (FDC 2257046), read 5 Nov 2026
- USDA FoodData Central: Almond milk, unsweetened, plain, shelf stable (FDC 1999631), read 5 Nov 2026
- USDA FoodData Central: Milk, whole, 3.25% milkfat, with added vitamin D (FDC 171265), read 5 Nov 2026
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