Which milk has the most protein?

Among conventional dairy and plant-based milks, cow’s milk and soy milk lead in protein content, providing approximately 8 grams of protein per 8-ounce (240ml) cup. Pea protein milk (such as Ripple) matches or exceeds this, offering 8 to 10 grams of complete plant protein per serving.

Other plant milks generally contain less protein unless fortified. Hemp milk offers around 3 grams of protein per cup, while oat milk contains roughly 2 to 3 grams. Almond milk and coconut milk are very low in protein, typically supplying only 1 gram or less per serving. If protein intake is your priority, unsweetened soy milk, pea milk, or fortified plant milks are the best choices.