Best Milk for Protein Shakes

A variety of milks could be used for the milkshake of your choice but what would really be the best milk for protein shakes?

Long gone are the days when dairy used to be a simple food component in our diets, and cheese milk and yogurt were the only options. Movements and new habitual lifestyles like veganism have paved the way for more variety in food options, even in a simple food such as a milk. All sorts of milk are now easily available in markets worldwide with varying levels of nutrients, lactose, and dairy free qualities.

This has not only been helpful for those who have dietary restrictions due to health issues, but also great for generally anyone who wants to adopt a healthier lifestyle and consume a diet that suits their body and preferences specifically. Similarly, fans of protein shakes can now choose the best milk for protein shakes through the help of this guide!

How to Pick the Best Milk for Protein Shakes?

With so many options, you could narrow down the best milk for protein shakes by looking at what you desire both in terms of result and how you like your protein shakes. Different milks serve different purposes when dissolved in protein shakes. Here are a few things to keep in mind while making your choice of milk for your protein shake:


It is almost obvious and still crucial to consider the factor of nutrition when it comes to making the best milk choice for your protein shake because results are important. The reason of you taking protein powder is to get the body you desire and the addition of milk should only be to add to the experience, not take away from it. To build up muscle in body, one could really double down on the protein by adding milks that will provide added protein with your protein powder.

While natural cow milk is the traditional way to go because it is a tried and tested contender of containing high amounts of protein, you could also go for plant-based options too such as the likes of soy milk or pea milk. other nutrients present in the milk should also be checked, like fat, minerals, and vitamins.


You should also keep your calorie intake in mind while making a selection. The general rule of the thumb when it comes to this matter is that animal milks provide a larger amount of calories as compared to plant-based milks; which have a lower calorie count.

Allergies and Lactose Intolerance

While we are looking at what we want, it is most necessary to remember our limitations when it comes to food. This means that you should well aware of any food allergies that you have. For example, many people have nut allergies, so if you are by chance allergic to almonds, make sure to steer clear of almond milk because it can produce a pretty harsh reaction that will not be pleasant at all.

Other than that, you also have to look at how tolerant you are towards lactose. Some people who are lactose intolerance get bad stomachaches or bloating after drinking natural animal milks. Therefore, the right thing to do for them would be to drink lactose free cow milk instead, or go for plant-based milks.


To make sure that you really stick to your choice you also have to be considerate of the flavor profiles that entice you, because the taste of your milk will also influence the flavor of your protein shake. if we look at plant-based milks, each one of them has a distinctive particular palate that relies on the source, meaning which plant was used to obtain the milk. So, the flavor profiles of the plant translate into that plant-based milk as well. That is why you should check if the taste of your milk matches your likes and dislikes or not.

And if you find yourself unable to be indulged into the plant derived flavor profiles, you can always opt out for the good old cow milk that has an innate sweetness to it.

Added Sugar

There have been instances where plant based milk brands have been seen adding extra sugars and preservatives to increase product sales. The main reason behind adding the sugars is to improve the taste so that the flavor of the plant does not overpower throughout your beverage. But what often goes unnoticed is that adding this sugar is make it more delectable will also raise the calorie count which really takes away the purpose of fitness.

This is the purpose of looking out for any and all added sugar in your milk to maintain the health factor of your perfect protein shake. it would be preferable to use the milks with minimal quantities of added sugar, and the taste could be improved later in the preparation by adding naturally flavorful and nutritious ingredients like berries and other fruits.


When gulping down on protein shakes, the consistency of your beverage counts as an important element as well. It is totally up to you if you like your drinks creamy or thin in consistency and how the texture feels on your taste buds. It is a given fact that using milk as an alternate to water when making your protein shake will give it a thicker consistency. But different textures could be achieved through the use of different milks. For example. cow’s milk, coconut milk or soy milk are the best milk for protein shakes as these have more creamy texture. Also, use almond or hemp milk for thin texture.

Best Milks for Protein Shakes

Here we have compiled a list of our top picks for milk choices for protein shakes for you to choose from:

Best Milks for Protein Shakes

Skim Milk

It is the perfect source for calcium, phosphorus, and Vitamin D. it is a good option for lactose intolerant people who like their protein shakes creamy as it is a nonfat milk.

Nutritional Facts (per cup/250 mL)

  • Fat: 0 g
  • Sodium: 115 mg
  • Carbohydrates: 12 g
  • Protein: 9 g
  • Vitamin A: 15%
  • Calcium: 30%
  • Vitamin D: 45%

Almond Milk

The Almond Milk is low in protein but also low in calories if it is unsweetened. It contains vitamin D, phosphorus and iron, and is also GMO, gluten, soy, and lactose free.

Nutritional Facts (per cup/240 mL)

  • Calories: 30
  • Fat: 2.5 g
  • Sodium: 160 mg
  • Potassium: 35 mg
  • Carbohydrate: 1g
  • Protein: 1 g

Soy Milk

It has a high protein content and a low cholesterol content. It adds a smooth texture and is vegan and lactose free.

Nutritional Facts (per cup/250 mL)

  • Calories: 140
  • Total Fat: 3 g
  • Carbohydrate: 22g
  • Protein: 5g
  • Calcium: 2%
  • Iron: 4%

Reduced-Fat Milk

It has the same quantity of protein as cow’s milk but a lesser amount of fat. Additionally, it contains a lot of vitamins.

Nutritional Facts (per cup/240 mL)

  • Calories: 130
  • Total Fat: 5 g
  • Cholesterol: 20 mg
  • Sodium: 125 mg
  • Carbohydrate: 13 g
  • Sugars: 12 g
  • Protein: 9 g
  • Vitamin A: 10%
  • Vitamin C: 4%
  • Calcium: 30%
  • Vitamin D: 25%

Pea Milk

It is filled with vitamins and minerals, has a thicker consistency than almond milk,, and does not have a strong taste.

Nutritional Facts (per cup/240 mL)

  • Calories: 105
  • Total Fat: 5 g
  • Sodium: 100 mg
  • Potassium: 350 mg
  • Carbohydrate: 7 g
  • Dietary Fiber: 1 g
  • Sugar: 6 g
  • Protein: 8 g
  • Vitamin A: 10%
  • Calcium: 45%
  • Vitamin D: 30%
  • Iron: 8%

Hemp Milk

It tastes slightly nutty and has a tick consistency. It is low in fat and vegan.

Nutritional Facts (per cup/240 mL)

  • Calories: 100
  • Total Fat: 7 g
  • Sodium: 110 mg
  • Carbohydrate: 8 g
  • Dietary Fiber: 9 g
  • Sugar: 12 g
  • Protein: 9 g
  • Vitamin A: 10%
  • Vitamin D: 25%
  • Iron: 6%
  • Calcium: 20%

Oat Milk

It is slightly sweet, low in calories and lactose free.

Nutritional Facts (per cup/240 mL)

  • Calories: 130
  • Total Fat: 4 g
  • Sodium: 60 mg
  • Carbohydrate: 21 g
  • Sugar: 13 g
  • Protein: 2 g
  • Vitamin D: 10%
  • Calcium: 20%
  • Potassium: 2%
  • Vitamin B: 40%

Whole Milk

It is high in fats and calories but a good fit for muscle building.

Nutritional Facts (per cup/240 mL)

  • Calories: 150
  • Total Fat: 8 g
  • Cholesterol: 35 mg
  • Sodium: 125 mg
  • Carbohydrate: 12 g
  • Sugar: 12 g
  • Vitamin D: 15%
  • Vitamin A: 10%
  • Calcium: 25%
  • Potassium: 8%

Goat Milk

It is more nutritious as compared to cow’s milk. it tastes slightly sweet, is low in lactose, and high in protein and fat.

Nutritional Facts (per cup/240 mL)

  • Calories: 168
  • Total Fat: 10 g
  • Cholesterol: 27 mg
  • Sodium: 122 mg
  • Carbohydrate: 11 g
  • Sugar: 11 g
  • Protein: 9 g
  • Vitamin A: 10%
  • Vitamin C: 5%
  • Calcium: 33%
  • Iron: 1%

Bottom Line

We are truly lucky to have access to such a diverse range of dairy products and we should make good use of this opportunity by tailoring our choices completely according to what best fits our likes in taste, desired results, and physical health.

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