How much protien is in 100 mL of milk? An In-Depth Nutritional Guide

November 12, 2025 •

3 min read

An average 100 mL serving of cow's milk contains between 3.2 and 3.5 grams of protein, a figure that varies based on the fat content and processing. This complete protein source provides all essential amino acids and is a foundational part of many diets worldwide.

Quick Summary

The protein content in 100 mL of milk depends on the type, with cow's milk typically offering 3.2-3.5 grams. Whole milk has slightly less protein per volume than skim milk, which concentrates protein when fat is removed. Buffalo and soy milk contain different protein amounts, while almond and coconut milk have negligible levels.

Key Points

Cow's Milk Averages 3.2-3.7g of Protein per 100 mL: The exact amount of protein in 100 mL of cow's milk depends on the fat content, ranging from 3.2g in whole milk to 3.7g in skim milk.
Skim Milk is Slightly More Protein-Dense: By removing fat, skim milk becomes slightly more concentrated in protein per 100 mL compared to whole milk.
Soy Milk Offers Comparable Protein: For a plant-based alternative, soy milk provides a similar protein content to cow's milk, around 3.0-3.5g per 100 mL.
Nut Milks Have Minimal Protein: Almond and coconut milks are not significant protein sources, containing less than 1g per 100 mL.
Buffalo Milk has the Highest Protein Count: At approximately 4.0g of protein per 100 mL, buffalo milk offers a higher concentration than cow's milk.
Milk Protein is 'Complete': All dairy milk protein contains the full spectrum of essential amino acids required by the body.

The Protein Profile of 100 mL of Milk

Milk is widely recognized as an excellent source of high-quality protein, but the exact amount can vary. The answer to "How much protien is in 100 mL of milk?" is not a single number, but rather a range that depends on the milk's origin and fat content. Understanding these variations is key for anyone tracking their macronutrient intake, whether for fitness, general health, or specific dietary requirements.

Breaking Down the Dairy Differences

For common dairy options like cow's milk, the protein content per 100 mL is quite consistent across whole, semi-skimmed, and skimmed varieties. The removal of fat during processing affects calories and overall fat content, but the protein density remains relatively stable or even increases slightly in skimmed milk as the volume-to-protein ratio changes. For example, skimmed milk often has a slightly higher protein content per 100 mL than whole milk, making it a popular choice for those prioritizing protein and minimizing fat.

Whole Milk: Contains approximately 3.2-3.5 grams of protein per 100 mL. The slightly lower protein concentration compared to skim milk is due to the higher fat content.
Semi-Skimmed Milk: Provides around 3.5-3.6 grams of protein per 100 mL, a midpoint between whole and skimmed milk.
Skimmed Milk: Often contains about 3.5-3.7 grams of protein per 100 mL, making it the most protein-dense dairy option per volume.

Exploring Alternative Milk Sources

With the rise of plant-based diets, many have turned to milk alternatives. These products have vastly different nutritional profiles, especially when it comes to protein. While some, like soy milk, offer a decent protein count, others contain very little. This distinction is crucial for those relying on these products for their protein intake.

Soy Milk: A good plant-based alternative, often providing 3.0-3.5 grams of protein per 100 mL, comparable to cow's milk.
Almond Milk: Typically very low in protein, with only 0.5-1.0 gram per 100 mL.
Coconut Milk: Contains minimal protein, usually less than 0.5 gram per 100 mL.
Buffalo Milk: For those exploring non-cow dairy, buffalo milk is notably higher in protein, with approximately 4.0 grams per 100 mL.

The Importance of Complete Protein

The protein in milk is a high biological value (HBV) or complete protein, meaning it provides all nine essential amino acids that the body cannot produce on its own. This makes milk an excellent source for muscle growth and repair, which is why it's a staple for athletes and bodybuilders. The two main types of protein in milk are casein (about 80%) and whey (about 20%), both of which offer significant health benefits.

Comparison of Protein in 100 mL by Milk Type


Milk Type	Protein (per 100 mL)	Key Nutritional Insight
Whole Cow's Milk	3.2 - 3.5 g	Higher fat content, similar protein to other cow milks.
Semi-Skimmed Cow's Milk	3.5 - 3.6 g	A balanced option, moderately low in fat with solid protein.
Skimmed Cow's Milk	3.5 - 3.7 g	The most protein-dense cow's milk per 100 mL, lowest in fat.
Buffalo Milk	~4.0 g	Highest protein of all common milk types listed.
Soy Milk	3.0 - 3.5 g	A high-protein plant-based alternative to cow's milk.
Almond Milk	0.5 - 1.0 g	Very low protein content, not a significant protein source.
Coconut Milk	<0.5 g	Contains minimal protein; not a protein source.

Conclusion: Your Protein Source Depends on Your Goals

In summary, the protein content in 100 mL of milk is a reliable 3.2 to 3.7 grams for most dairy options, with skimmed milk providing a slightly higher concentration due to fat removal. However, a significant divergence occurs with milk alternatives. Soy milk can be a comparable protein source, while nut-based milks like almond and coconut are poor sources of protein. For those seeking maximum protein, buffalo milk is the clear winner among the common options. By considering both the type of milk and your personal nutritional goals, you can make the most informed choice. As milk provides other essential nutrients like calcium and vitamin D, it remains a healthy dietary choice for many. For detailed nutritional guidelines, always consult reputable health organizations and dietary resources.

Learn more about protein requirements and dairy nutrition from authoritative sources like Dairy Australia's You Ask, We Answer section.

Frequently Asked Questions

No, skim milk often contains a slightly higher concentration of protein per 100 mL than whole milk. This is because the removal of fat concentrates the protein content in the remaining liquid.

Soy milk offers a very comparable protein content to cow's milk, typically providing between 3.0 and 3.5 grams per 100 mL. This makes it one of the better plant-based alternatives for protein.

Nut milks like almond and coconut milk are not good sources of protein. They contain minimal amounts, usually less than 1 gram per 100 mL, and should not be relied upon for significant protein intake.

Buffalo milk generally has the highest protein content among common milk types, providing around 4.0 grams per 100 mL. Among cow's milk varieties, skim milk is the most protein-dense per volume.

Yes, milk is considered a high biological value or complete protein. It contains all nine essential amino acids that your body needs but cannot produce on its own.

Based on a common average of 3.5g of protein per 100 mL for cow's milk, a 250 mL serving would contain approximately 8.75 grams of protein.

No, standard pasteurization processes do not significantly alter the protein content of milk. The heat treatment is designed to eliminate harmful bacteria while preserving nutritional value.