Cow’s milk is an efficient supply of protein, with about 8 grams per cup. Should you’re utilizing dairy-free milk as a alternative, chances are you’ll need to discover a product with comparable protein content material, which might be troublesome.
Soy-based and pea-based milks ship extra protein than different dairy-free choices, explains Samantha McKinney, RD, who helps lead diet and LTH complement training at Life Time, however they may not be appropriate for everybody to eat every day on account of allergy symptoms or digestive points.
She notes that “many dairy-free milks aren’t vital sources of protein in any respect.” Rice, hemp, and unfortified almond milk are all comparatively low in protein, for instance.
Vegans and vegetarians, specifically, have to prioritize protein, vitamin D, and calcium content material, advises Stephanie Wells, MS, RD, a registered dietitian primarily based in Dallas who’s vegan.
“Ideally, should you’re not consuming animal merchandise, your nondairy milk ought to have vitamin B12,” she says. Should you do eat animal merchandise, together with meat, extra B12 could also be much less essential.
Many dairy-free milks are fortified, which suggests vitamins have been added throughout manufacturing. Some nondairy milks are even fortified with additional protein — however they might nonetheless include different troubling substances. “It’s best to all the time examine the ingredient listing for high quality,” McKinney says.