Protein Duel › Protein chart › Milk
How much protein is in milk?
3.4 g per 100 g
Quick facts
- 8.5 gIn 1 glass (250 ml) (about 250 g).
- #160Out of 223 foods on our protein chart.
- 880 gNeeded for 30 g of protein.
About milk
Milk is low in protein. Dairy protein is complete and mostly casein with some whey. Strained products like Greek yogurt, skyr and quark pack more protein than milk.
Not sure how much protein you need in a day? Work it out with the protein calculator.
How it compares
Protein per 100 g, next to the foods closest to it on the chart and a few everyday staples.
| Food | Protein / 100 g |
|---|---|
| Chicken breast (cooked)Lean meat | 31 g |
| Egg (cooked)Egg | 13 g |
| Greek yogurtDairy | 10 g |
| Lentils (cooked)Legume | 9 g |
| TofuSoy product | 8 g |
| Dried apricotsFruit | 3.4 g |
| French friesFast food | 3.4 g |
| MilkDairy | 3.4 g |
| Sweet corn (cooked)Vegetable | 3.4 g |
| ButtermilkDairy | 3.3 g |
Meals with milk
More dairy
- Quark · 12 g
- Cottage cheese · 11 g
- Skyr · 11 g
- Greek yogurt · 10 g
- Kefir · 3.8 g
- Goat milk · 3.6 g
- Natural yogurt · 3.5 g
- Buttermilk · 3.3 g
- All dairy and eggs ranked ›
FAQ
How much protein is in milk?
Milk has 3.4 g of protein per 100 g. A typical serving, 1 glass (250 ml) (about 250 g), gives you roughly 8.5 g.
Is milk high in protein?
Milk is low in protein. With 3.4 g per 100 g it ranks #160 of the 223 foods on our protein chart.
How much milk do I need to eat for 30 g of protein?
About 880 g of milk, which is far more than anyone eats in one go, so it isn't a practical way to get protein.
Would you have guessed 3.4 g? Two foods, one guess: higher or lower.
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