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- Protein shakes are a convenient way to boost your daily protein intake, but they aren’t your only option.
- Milk, soy milk, kefir, and drinkable yogurt are some of the highest-protein options.
- Choose drinks with at least 7 grams of protein and little or no added sugar.
Protein helps support muscle, keeps you full, and plays a key role in many aspects of health. While protein shakes are popular, they are not your only option. Several everyday drinks naturally contain protein and can fit easily into your routine.
1. Cow's Milk
- Serving Size: 1 cup
- Protein: 8.2 grams (g)
Milk is one of the easiest ways to boost your protein intake. It contains complete protein, meaning it has all nine essential amino acids your body needs.
Ultra-filtered milk is a higher-protein option made by removing some water and natural sugars, which gives it a creamier texture.
One cup of ultra-filtered milk provides about 13 grams of protein, compared to about 8 grams in regular milk. It may also be lower in lactose, making it easier to digest for some people.
Milk is also a good source of bone-supporting nutrients like calcium, vitamin D, and potassium.
2. Soy Milk
- Serving Size: 1 cup
- Protein: 7.9 g
Soy milk, which is made from soybeans, is one of the best plant-based sources of protein. Unlike many other plant-based options, it is also a complete protein, making it a good option for people who cannot or choose not to drink dairy. Some soy milks are also fortified with calcium and vitamin D.
When choosing soy milk, look for unsweetened varieties to keep added sugar low.
3. Kefir
- Serving Size: 1 cup
- Protein: 9.2 g
Kefir is a fermented dairy drink that is similar to yogurt but thinner in texture. It has a slightly tangy taste and is easy to drink on its own or add to smoothies.
In addition to protein, kefir contains more than 50 strains of probiotic bacteria. These are beneficial bacteria that can help support gut health and digestion.
4. Bone Broth
- Serving Size: 1 cup
- Protein: 10 g
Bone broth is a warm drink made by simmering animal bones for a long period of time. This process releases collagen and amino acids into the liquid.
It's high in protein and can be a good option if you prefer savory over sweet flavors. Since bone broth contains collagen, drinking it regularly may also support skin and joint health, though more research is needed.
Bone broth can be used as a base for soups or enjoyed on its own between meals.
5. High-Protein Smoothies
- Serving Size: 1 cup
- Protein: ~18 g
You can make a high-protein smoothie without protein powder by using whole foods that naturally contain protein. Milk, Greek yogurt, and cottage cheese are easy ways to add more protein. Nut butters and seeds can also increase protein content, while adding healthy fats.
Homemade smoothies can be a good option if you want more control over the ingredients or prefer a less processed drink.
6. Pea Milk
- Serving Size: 1 cup
- Protein: 8 g
Pea milk is made from yellow split peas and is one of the higher-protein plant-based milk options. It contains about 8 grams of protein per cup, similar to dairy milk.
It has a mild flavor and works well in coffee, cereal, or smoothies. Many brands also fortify pea milk with calcium and vitamin D. Check the label to make sure those nutrients are included.
7. Drinkable Yogurt
- Serving Size: 1 cup
- Protein: 14 g
Drinkable yogurt is a convenient way to get protein, especially when you are on the go. It has a thinner texture than regular yogurt, which makes it easy to sip.
Some flavored versions can be high in added sugar, so it is best to choose plain or lower-sugar options when possible.
Tips for Choosing High-Protein Drinks
When looking for high-protein drinks, a few simple tips can help you make the best choice:
- Aim for at least 7 to 10 grams of protein per serving
- Choose drinks with little or no added sugar
- Check labels on plant-based milks, since protein content can vary
- Opt for smoothies made with protein-rich ingredients like milk, Greek yogurt, or cottage cheese
