Growing up, there was nothing quite like coming home to a cold glass of milk and some cookies. Not only was it refreshing, but as kids, we learned that drinking milk would help keep us happy and healthy.
If you’re still a fan of milk as an adult, you’ve probably wondered, “Is milk actually healthy?” Sure, it has calcium, but does milk have protein?
Turns out, what we learned as kids was right! Milk is healthy. It contains all of our macronutrients: protein, fat, and carbs. But just a glass (or even a few glasses) a day won’t fulfill your daily needs, especially when it comes to protein.
An 8-ounce glass of milk contains about 8 grams of protein. This protein comes in the form of whey and casein found in cow’s milk (more on this later). In fact, the whey found in milk is the same whey you hear about in protein supplements like whey protein powder.
So if milk alone can’t get you to your protein goal, is it still a good source of protein? And how much protein do you need, anyway?
I’ll answer these questions and more below, so stick around!
Quick Summary: Does Milk Have Protein?
Have you ever wondered if milk has protein? You aren’t the only one! Milk actually has about 8 grams of protein per 8-ounce serving.
The protein content stays the same across milk types with different fat contents. Believe it or not, skim milk and whole milk have about the same amount of protein.
But even though milk is a good source of protein, it can’t be your only source. Especially if you’re aiming for a higher protein goal to support muscle growth and fitness. Whey protein powder can provide the benefits of milk and a much higher protein content.
In This Article:
- How Much Protein Is in Milk?
- What Type of Protein Is in Milk?
- Is Milk a Good Source of Protein?
- Milk Versus Protein Shakes: Which Is Better?
- How Much Protein Do You Actually Need?
- Is Milk Enough?
- Frequently Asked Questions: Protein in Milk
How Much Protein Is in Milk?
As I mentioned above, milk has protein, but how much is in each type of milk? Surprisingly, the amount of protein in milk doesn’t change much, regardless of fat content.
In other words, skim milk, 2% milk, and whole milk all have about the same amount of protein per glass. So while the fat content changes, the protein content stays about the same.
Fat content affects the number of calories in milk, with whole milk having the most and skim milk the fewest. And yet, the protein levels in both whole and skim milk are just about the same.
What Type of Protein Is in Milk?
Though it's not enough to fulfill your protein goal on its own, milk has an impressive amount of protein. So where does that protein come from?
Remember the words “whey” and “casein” I mentioned before? Those are the types of protein found in milk.
In short, casein is the solid protein used in cheesemaking. Whey is the liquid protein used to make several protein supplements. Milk protein is about 80% casein and 20% whey and contains a complete amino acid profile.
To break it down, milk protein contains the following:
Casein: A thicker, curd-like protein that forms during processing. It is used to make other dairy products such as cheese.
Whey: A thin, liquid protein that is drained off the casein after processing. It is used in protein supplements.
Amino Acids: The building blocks of proteins.
Milk is a whole food that packs in many of the nutrients your body needs. So, you might be wondering, “Is there a way to get the benefits of milk and meet my protein goals at the same time?” Good news: there is!
If you’re looking for a higher source of the protein found in milk, explore our protein powders and bars.
Is Milk a Good Source of Protein?
I’ve covered that milk has protein, but is it a good source of protein? The short answer is yes.
Milk has roughly one gram of protein per ounce, making it a good source of protein. But if you’re trying to hit a higher protein goal, you’ll need more than just milk. According to the new Dietary Guidelines for Americans 2025–2030 food pyramid, the target protein intake is 1.2–1.6 grams per kilogram of body weight per day (1).
Let’s say there’s a milk fanatic out there who’s trying to hit their protein goal by only drinking milk.
If this person weighed 140 pounds (63.5 kilograms), they would need between 76.2 and 101.6 grams of protein per day. To hit this goal with milk alone, that person would have to drink between 9 and 12 glasses of milk per day. Frankly, I don’t think anyone is that lactose-tolerant.
Not to mention, the caloric intake of those 9–12 cups would be a huge portion of their daily calories. Even skim milk (about 90 calories per glass) would add up to between 810 and 1080 calories.
Adding a protein supplement to your diet can help you get the same amount of protein without the excessive calories. Protein supplements are very useful for anyone trying to eat 100+ grams of protein daily. If you’re struggling to meet your protein goal, 1st Phorm can help.
A great starting point is our Level 1 High Quality Protein. This protein powder is made with your digestion in mind. It helps you stay full longer and is a great source of amino acids that support muscle growth.
Check out our great Level 1 flavors here!
Milk Versus Protein Shakes
Curious how milk measures up to protein shakes? After all, whey and casein protein powders are derived from milk.
Though protein shakes can be made from milk protein, they pack a bit more of a punch than milk. To begin with, protein shakes often contain triple (and sometimes even quadruple) the amount of protein in milk.
Dairy-based protein shakes contain the protein extracted from milk, which is then processed and dried. This allows protein shakes and powders to contain much higher protein concentrations than regular milk.
Protein shakes also have a lower calorie-to-protein ratio than milk. In other words, to get the same amount of protein from milk that you get in a protein shake, you’d have to drink several glasses, and those calories add up fast.
When you consider the ratios, protein shakes come out on top. Not to mention, they’re a heck of a lot easier to carry around than a few gallons of milk!
As a whole food containing both casein and whey protein, milk takes longer to digest than some whey protein shakes.
The casein protein in milk (sometimes referred to as “slow protein”) hangs out in the stomach longer than whey protein. This results in slower overall digestion than with whey protein alone (2).
Why does digestion speed matter, you ask? Faster digestion can support faster recovery. So if you’ve just hit the gym, a fast-digesting protein shake like our Phormula-1 Pure Whey Protein Isolate can help your muscles grow and repair.
Phormula-1 is a whey isolate protein designed for quick and easy digestion. It also supports muscle recovery, making it the perfect post-workout protein shake.
How Much Protein Do You Actually Need?
After all of this talk about protein, you’re probably wondering how much you need each day to meet your needs. While there are general guidelines and formulas, your protein intake relies heavily on your personal goals and habits.
As I mentioned before, the US Department of Health recommends a range of 1.2 to 1.6 grams of protein per kilogram of body weight. Other sources recommend .8 grams per kilogram (3).
Whether you should use the lower or higher recommendation depends on your fitness level and goals.
If you’re just starting at the gym (say 2–3 times per week), you might start on the mid-to-low end so your body can adjust to a higher protein intake. As your fitness levels increase, your protein intake should as well.
Increasing whey protein intake is key to supporting muscle growth and improved body composition.
Is Milk Enough?
As the post-school snack of our childhoods, milk was top-notch. Quality nutrients, like protein, provided our growing bodies with the fuel they needed. As adults, however, our protein needs have increased.
Milk is still a foundational food (and still counts toward your daily protein goal), but it shouldn’t be your only source of protein.
And if your protein goal is high, you’ll need to support your regular diet with protein supplements. Whey protein supplements can provide the benefits of milk, along with a high protein content.
Whether you’re starting your fitness journey or struggling to meet your daily protein needs, 1st Phorm can help.
Explore our protein supplement options to increase your daily protein intake with ease.
If you have any additional questions or need any help in the meantime, don't hesitate to reach out to us. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com. We're available Monday through Friday from 6 AM to 8 PM Central and Saturday & Sunday from 9 AM to 7 PM Central. We'll be more than happy to help in any way we can!
Frequently Asked Questions
How much protein is in one cup of milk?
There are about 8 grams of protein per 8-ounce glass of milk.
Is milk a complete protein?
Yes. Milk is a complete protein because it contains all 9 essential amino acids.
Does milk have enough protein to build muscle?
While milk is a good source of protein, it isn’t enough to meet the high protein goals needed to build muscle. Whey protein supplements can help you meet these goals.
What’s the difference between milk and whey protein?
Whey is one of the types of protein found in milk. This protein is extracted and used in products such as whey protein powders.
Is milk faster to digest than whey protein?
Milk takes longer to digest than refined whey protein. It contains a protein called “casein,” which stays in the stomach longer than whey.
References:
(1) “Dietary Guidelines for Americans 2025–2030: Progress on Added Sugar, Protein Hype, Saturated Fat Contradictions.” The Nutrition Source, Harvard T.H. Chan School of Public Health, 9 Jan. 2026.
(2) Milk Proteins: From Expression to Food. Elsevier Academic Press, 2020.
(3) Pendick, D. “How Much Protein Do You Need Every Day?” Harvard Health Blog, 22 June 2023.
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