Is There Dairy in a Protein Shake? A Guide to Finding the Right Powder

January 11, 2026 •

4 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, around 65% of the global population has difficulty digesting lactose after infancy, prompting many to ask: is there dairy in a protein shake? The answer depends entirely on the type of protein powder used, as options range from milk-derived sources to entirely plant-based alternatives.

Quick Summary

The presence of dairy in protein shakes varies based on the protein source. Common milk-based powders like whey and casein contain dairy, but many plant-based, egg, and specialized powders are completely dairy-free.

Key Points

Source Matters: Most traditional protein shakes made with whey or casein protein are derived from dairy and therefore contain milk products.
Know the Label: Look for ingredients like whey protein concentrate, whey protein isolate, casein, and milk protein concentrate to identify dairy-based products.
Plant-Based Alternatives: Excellent dairy-free options include pea, brown rice, soy, and hemp protein, which are suitable for vegan diets and those with lactose intolerance.
Whey Isolate vs. Concentrate: Whey isolate contains very low lactose but is not completely dairy-free, while concentrate has significantly more.
Check for Hidden Dairy: Pre-made shakes should be checked carefully, as many contain dairy unless explicitly labeled as dairy-free or plant-based.
Consider Digestion: For those with lactose intolerance, dairy-free alternatives are the safest option to prevent digestive discomfort.
Mixing Proteins: Some plant-based powders combine multiple sources (like pea and rice) to create a complete amino acid profile comparable to dairy proteins.

Understanding the Source: Dairy-Based Proteins

The protein content in many traditional shakes is derived from milk, specifically through the use of whey and casein proteins. It is crucial to understand these sources if you have a dairy allergy, intolerance, or follow a vegan diet. Both whey and casein originate during the cheese-making process, where milk is curdled to separate the solid curds (casein) from the liquid whey.

Whey Protein: This is the liquid byproduct of cheesemaking. It is known for being a fast-digesting protein, rich in branched-chain amino acids (BCAAs). Whey protein is not dairy-free, and its lactose content varies depending on how it is processed.
- Whey Concentrate: Contains higher levels of lactose and fat, typically being 70-80% protein.
- Whey Isolate: Processed further to remove most of the lactose and fat, resulting in a product that is at least 90% protein. While it contains very little lactose, it is still not considered dairy-free.
Casein Protein: This makes up about 80% of the protein in cow's milk and forms the solid curds during cheesemaking. Casein is a slow-digesting protein, often consumed before bed to provide a sustained release of amino acids. As it is a direct milk protein, it is not dairy-free.

Navigating the World of Dairy-Free Alternatives

For those who need or prefer to avoid dairy, a wealth of non-dairy protein options is available. These plant-based and non-dairy animal-based proteins can provide excellent nutrition without the side effects of lactose or other milk proteins.

Plant-Based Protein Powders

Plant-based proteins are a popular and effective alternative to dairy proteins. They are naturally lactose-free and suitable for vegans and individuals with dairy allergies.

Pea Protein: Made from yellow split peas, this is a highly digestible and complete protein source when combined with other plant proteins like rice. It is a very common ingredient in vegan protein blends.
Brown Rice Protein: Often paired with pea protein, brown rice protein provides a complete amino acid profile. It has a lower environmental impact and is suitable for those avoiding common allergens.
Hemp Protein: Derived from the hemp plant, this protein powder is rich in fiber and essential fatty acids, in addition to being a complete protein.
Soy Protein: A complete, high-quality protein source derived from soybeans. While it contains all essential amino acids, some people choose to avoid soy for personal health or allergen-related reasons.

Non-Dairy Animal Protein Powders

While less common, some animal-based protein powders are also dairy-free. These are not suitable for vegan diets but can be a good option for those with milk sensitivities.

Egg White Protein: This powder is derived solely from egg whites and is a complete, high-quality protein. It is naturally dairy-free.
Collagen Protein: Sourced from animal connective tissues, collagen is a dairy-free protein used for muscle repair and joint health.

Whey Protein vs. Plant-Based Protein: A Comparison


Feature	Whey Protein	Plant-Based Protein
Source	Cow's milk, a dairy product	Plants like peas, rice, soy, or hemp
Dairy Content	Contains dairy and varying levels of lactose	Naturally dairy-free and lactose-free
Allergies	Not suitable for people with milk allergies or lactose intolerance	Suitable for those with dairy allergies and lactose intolerance
Digestibility	Highly digestible and absorbed quickly, especially isolate	Can be slightly less digestible than whey, though often gentler on sensitive stomachs
Complete Protein	A complete protein source, containing all nine essential amino acids	Individual sources may be incomplete, but many blends provide a complete profile
Sustainability	Less eco-friendly due to reliance on the dairy industry	Generally more sustainable, using fewer resources
Taste/Texture	Often creamy and smooth	Can have an earthier taste and grittier texture, though quality has improved

Making an Informed Choice

To determine if there is dairy in a protein shake, always check the ingredients list on the packaging. Look for keywords like "whey," "casein," "milk protein concentrate," or "milk solids." If any of these are present, the shake contains dairy. For pre-made shakes, be aware that many popular brands use dairy unless specifically labeled "dairy-free".

For those with lactose intolerance, an isolate may be tolerable, but a completely dairy-free protein powder is the safest bet to avoid symptoms. Some brands also offer products with added enzymes to help with digestion, though this is not a substitute for a truly dairy-free product for those with allergies.

Ultimately, the choice between dairy-based and dairy-free protein depends on your dietary needs, personal preferences, and health goals. You can achieve excellent nutritional results with a wide variety of high-quality protein supplements available on the market today.

Conclusion In summary, whether a protein shake contains dairy hinges entirely on its core ingredients. Traditional options like whey and casein are milk-derived, making them unsuitable for those with dairy sensitivities or allergies. However, the market offers a wide array of excellent dairy-free protein alternatives, including plant-based sources like pea, rice, and hemp, as well as non-dairy animal-based options like egg and collagen protein. By carefully reading ingredient labels and understanding the different protein sources, you can confidently choose a protein shake that aligns with your dietary needs and health goals, ensuring you get the nutritional benefits without unwanted side effects.

Frequently Asked Questions

No, not all protein shakes contain dairy. While many traditional shakes use milk-derived proteins like whey and casein, there are numerous dairy-free alternatives available, including those made from plants, eggs, or collagen.

Whey protein is a milk-derived protein and therefore contains dairy. It is a byproduct of the cheese-making process. While different types like concentrate and isolate vary in their lactose and fat content, all whey is fundamentally a dairy product.

Whey protein isolate is processed to remove most of the lactose, making it suitable for many with mild lactose intolerance. However, it is not guaranteed to be 100% lactose-free and is still considered a dairy product, so it is not suitable for those with milk allergies.

Popular dairy-free protein sources include pea protein, brown rice protein, hemp protein, soy protein, and egg white protein. Blends of these plant-based proteins are also very common.

To check for dairy in a pre-made shake, always read the ingredients list on the label. Look for words like whey, casein, milk protein, milk solids, or lactose. If it's a plant-based product, it will usually be labeled as such.

Yes, plant-based protein powders can be just as effective as whey for muscle building, especially when formulated as a blend (like pea and rice protein) to create a complete amino acid profile. Many studies show comparable results between plant and whey proteins for muscle growth.

Casein is a slow-digesting protein that constitutes about 80% of the protein in cow's milk, making it a dairy product. It is not dairy-free and is unsuitable for those with milk allergies or intolerance.