How much protein is in a 200ml glass of milk?

January 12, 2026 •

3 min read

According to nutrition data, a 200ml glass of cow's milk typically provides between 6 and 8 grams of high-quality, complete protein, depending on the fat content. This makes milk an excellent and easily accessible source of protein for supporting muscle growth, tissue repair, and overall health. Understanding how much protein is in a 200ml glass of milk is crucial for anyone monitoring their daily intake.

Quick Summary

A 200ml serving of milk provides a solid dose of high-quality protein, with the amount varying slightly based on fat percentage. For cow's milk, most types offer between 6 and 8 grams, with semi-skimmed and skimmed variants often providing slightly more protein than whole milk due to processing. Plant-based alternatives show greater variability in protein content.

Key Points

Standard Cow's Milk: A 200ml glass contains approximately 6-8 grams of protein.
Consistent Dairy Protein: Protein content in cow's milk (whole, semi-skimmed, skimmed) remains consistent, with fat content being the main difference.
Plant-Based Variability: The protein in plant-based milks varies widely; soy and pea milk are higher in protein, while almond and oat milk are significantly lower.
Whey and Casein: Milk protein is a combination of fast-digesting whey and slow-digesting casein, providing sustained benefits.
Nutrient-Rich Source: Beyond protein, milk offers essential nutrients like calcium, vitamins B12, and D, supporting bone and immune health.
Weight Management Aid: The protein in milk can increase satiety, helping to manage appetite and weight.

The Foundation of Milk's Protein Content

Milk is a celebrated source of high-quality protein, providing all nine essential amino acids the human body cannot produce on its own. The protein composition primarily consists of two components: casein (about 80%) and whey (about 20%). Casein is a slow-digesting protein, while whey is digested much faster, making milk a beneficial drink for both immediate and sustained amino acid release. The exact amount of protein can vary based on several factors, including the animal source, the processing method, and whether it's a dairy or plant-based product. For a standard 200ml glass, here’s a breakdown of what you can expect.

Cow's Milk: Whole, Semi-Skimmed, and Skimmed

Regardless of its fat content, cow's milk provides a consistent and substantial amount of protein. The skimming process, which removes fat, does not significantly reduce the protein levels. For a 200ml serving:

Whole Milk: Contains approximately 6.6 to 7 grams of protein.
Semi-Skimmed Milk: Offers about 7.2 grams of protein.
Skimmed Milk: Provides around 7.3 grams of protein.

Plant-Based Milk Alternatives

Plant-based milks vary significantly in protein content compared to cow's milk. Soy milk can offer a good protein source, while others like oat and almond milk are generally much lower. Pea milk can also be a good protein option. Always check nutrition labels for precise figures as content varies by brand and type.

Comparison Table: Protein in 200ml of Various Milk Types


Milk Type	Protein (per 200ml)	Notes
Cow's Milk (Whole)	~7.0 g	Higher in fat and calories.
Cow's Milk (Semi-Skimmed)	~7.2 g	Lower fat and calories than whole milk.
Cow's Milk (Skimmed)	~7.3 g	Virtually fat-free with a slightly higher protein concentration.
Soy Milk	~6.7 g (approx)	Complete protein source, closer to dairy.
Oat Milk	~1.7–3.3 g (approx)	Varies greatly by brand, generally lower.
Almond Milk	~0.8 g (approx)	Very low in protein, often fortified.
Pea Milk	~6.7 g (approx)	Protein-rich alternative, often fortified.

Beyond Just Protein: The Full Nutritional Picture

Milk offers more than just protein. Cow's milk is also rich in calcium, phosphorus, and vitamins B12 and D, vital for bone health and other bodily functions. The whey and casein proteins contribute to muscle synthesis and satiety. Your choice of milk should align with your health and dietary goals. For children under two, the fat in whole milk is important for development.

Factors Influencing Protein Levels

Minor variations in protein can occur in dairy milk based on factors like cow breed, feed, and lactation stage. For plant-based milks, fortification and specific recipes impact protein content. High-protein milks are filtered to concentrate protein levels.

Conclusion

A 200ml glass of milk is a good source of high-quality protein, beneficial for muscle repair, bone health, and satiety. Cow's milk varieties provide similar protein amounts (6.6 to 7.3 grams), mainly differing in fat content. Soy and pea milk are good protein-rich plant-based options, while almond and oat milks are lower. Consider your overall nutritional needs when choosing milk. Milk remains a valuable part of many diets for meeting protein requirements.

Key Takeaways

Standard Cow's Milk: A 200ml glass contains roughly 6 to 8 grams of high-quality, complete protein, regardless of whether it is whole, semi-skimmed, or skimmed.
Consistent Dairy Protein: The main nutritional difference between whole, semi-skimmed, and skimmed milk is fat and calorie content, not protein.
Plant-Based Alternatives: Protein levels vary widely among plant-based milks; soy and pea milk are the most protein-rich, while almond and rice milk are much lower.
Whey and Casein: Milk contains both fast-digesting whey and slow-digesting casein proteins, offering both immediate and prolonged benefits for muscle repair.
Nutrient-Dense Option: Beyond protein, milk also provides essential vitamins and minerals like calcium, phosphorus, and vitamin B12, supporting overall health.

Frequently Asked Questions

A 200ml glass of cow's milk typically contains between 6 and 8 grams of high-quality protein, with the amount varying slightly based on the fat content. Skimmed and semi-skimmed varieties often contain slightly more protein than whole milk due to the removal of fat.

While the fat and calorie content differs significantly, the protein content across whole, semi-skimmed, and skimmed cow's milk is very similar per 200ml serving. Processing primarily removes fat, not the milk proteins.

Soy milk and pea milk typically have the highest protein content among plant-based alternatives, with some fortified brands offering protein levels comparable to dairy milk. Other options like almond or oat milk contain much less protein.

Yes, cow's milk contains a complete protein, meaning it provides all nine essential amino acids that the body cannot produce on its own. Soy milk is another complete plant-based protein source.

No, warming or boiling milk does not destroy its protein. The protein remains intact, and its nutritional value is not significantly affected by heating.

Milk contains two main proteins: fast-digesting whey (approx. 20%) and slow-digesting casein (approx. 80%). Whey is absorbed quickly, beneficial for post-workout recovery, while casein provides a sustained release of amino acids.

Yes, drinking milk can support muscle growth, particularly after exercise. The combination of high-quality whey and casein proteins helps repair and build muscle tissue effectively.

Lactose-intolerant individuals can opt for lactose-free dairy milk, which has a similar protein content to regular milk, or choose plant-based alternatives like soy or pea milk for a comparable protein boost.

Milk is considered a good source of protein because it is a complete protein, contains both fast- and slow-digesting proteins (whey and casein), and is readily available and easy to incorporate into one's diet.

Yes, some brands offer high-protein versions of milk, which are specially filtered to concentrate the protein, significantly increasing the amount per serving compared to standard milk.

Yes, milk protein, along with other milk nutrients like calcium and vitamin D, supports bone health, helps with satiety for weight management, and contains beneficial compounds for immune function.