Should I use milk or almond milk for protein shakes? A nutritional comparison

December 20, 2025 •

4 min read

One cup of cow's milk provides approximately 8 grams of high-quality, complete protein, whereas the same amount of unsweetened almond milk offers only about 1 gram. The question of whether you should use milk or almond milk for protein shakes truly hinges on your specific dietary needs and fitness objectives.

Quick Summary

The best choice for a protein shake base depends heavily on individual fitness goals, taste, and dietary needs. Dairy milk provides more protein and calories for muscle gain, while low-calorie almond milk is suitable for weight loss and dairy-free diets.

Key Points

Protein Content: Cow's milk offers approximately 8g of complete protein per cup, while unsweetened almond milk provides only about 1g.
Calorie Count: Unsweetened almond milk is significantly lower in calories (30-40 kcal/cup) than whole milk (~150 kcal/cup), which is ideal for weight loss.
Digestion Speed: The fats and casein protein in milk can slow digestion, providing a sustained release of nutrients, whereas a shake with water or almond milk is digested faster.
Dietary Needs: Almond milk is a dairy-free, lactose-free option perfect for those with intolerances or who follow a vegan diet.
Muscle Building: Milk's higher protein and calorie content makes it a better choice for bulking and muscle growth.
Nutrient Fortification: While cow's milk naturally contains many vitamins and minerals, most almond milk is fortified to match or supplement these levels.

Milk vs. Almond Milk: The Nutritional Showdown

Choosing the right liquid base for your protein shake is a crucial decision that can significantly impact your nutritional intake and fitness progress. The core difference lies in their nutritional composition, particularly the protein content. Cow's milk is a naturally rich source of complete protein, containing all nine essential amino acids necessary for muscle repair and growth. In contrast, almond milk is primarily water with a much smaller percentage of almonds, resulting in a significantly lower protein concentration unless it is fortified.

Beyond protein, the two liquids differ in calories, fats, and carbohydrates. Traditional dairy milk contains a mix of macronutrients and naturally occurring lactose. While whole milk is higher in saturated fat, options like skim or 2% milk offer the same protein with fewer calories. Unsweetened almond milk, however, is a much lower-calorie option, making it an appealing choice for those in a calorie deficit. This disparity means your choice should align with whether you are prioritizing a calorie-dense shake for muscle gain or a low-calorie alternative for weight management.

The Case for Dairy Milk

Incorporating dairy milk into your protein shake comes with several distinct advantages:

Higher Protein Content: With around 8 grams of protein per cup, cow's milk provides a substantial boost to your shake's overall protein count, which is essential for muscle synthesis.
Complete Protein Source: Dairy milk contains all nine essential amino acids, making it a high-quality protein that is highly effective for building and repairing muscle tissue.
Nutrient-Rich: Milk is naturally fortified with essential vitamins and minerals, including calcium, vitamin D, and vitamin B12, all crucial for bone health and overall well-being.
Increased Satiety: The combination of fat (in whole milk) and slower-digesting casein protein can help you feel fuller for longer, which can be beneficial as a meal replacement or to control appetite.
Creamy Texture and Flavor: Many people prefer the rich, creamy texture and taste that dairy milk imparts to a protein shake, making it more satisfying.

The Advantages of Almond Milk

For others, almond milk may be the more suitable option, offering benefits like:

Lower Calories: Unsweetened almond milk typically contains just 30-40 calories per cup, making it an excellent choice for those focused on weight loss or calorie restriction.
Lactose-Free: For individuals with lactose intolerance or a dairy allergy, almond milk provides a safe, dairy-free alternative for a creamy shake.
Lower Saturated Fat: Almond milk contains unsaturated fats, which are considered heart-healthy, compared to the saturated fat found in whole cow's milk.
Fortified Vitamins: Many commercial almond milk brands are fortified with comparable amounts of calcium and vitamin D to cow's milk, along with vitamin E, a potent antioxidant.
Light Consistency: Almond milk produces a thinner, lighter protein shake, which some may find more refreshing, especially post-workout.

Comparison Table: Milk vs. Almond Milk


Feature	Whole Milk (per cup)	Skim Milk (per cup)	Unsweetened Almond Milk (per cup)
Calories	~150	~83	30-40
Protein	~8g	~8g	~1g
Fat	~8g	~0g	~2.5g (Unsaturated)
Carbohydrates	~12g	~12g	~1g
Lactose	Yes	Yes	No
Best For	Muscle Gain, Weight Gain	Muscle Gain, Low-Fat	Weight Loss, Dairy-Free

Making the Right Choice for Your Goals

To determine the right option for you, consider your primary fitness objectives:

For Muscle Gain: Milk is generally the superior choice. The higher calorie count helps meet the energy demands for muscle growth (bulking), while the complete, slow-digesting protein ensures a steady supply of amino acids for repair and synthesis. The carbohydrates also help replenish glycogen stores after a tough workout, which is crucial for recovery.
For Weight Loss: Unsweetened almond milk is the clear winner here. Its significantly lower calorie count means you can enjoy a creamy shake without jeopardizing your calorie deficit. You will need to ensure your protein powder delivers all the necessary protein, as the almond milk won't contribute much. Some low-fat dairy options like skim milk also offer a low-calorie, high-protein alternative.
For Dietary Restrictions: If you are lactose intolerant, have a dairy allergy, or follow a vegan diet, almond milk is an excellent, readily available alternative. It offers the desired texture and flavor profile without the digestive issues associated with dairy. For a higher protein content in a plant-based shake, consider using fortified soy milk, which is closer to cow's milk in protein, or pea milk.

For more detailed nutritional information on these and other milk alternatives, you can review resources like Verywell Health's comparison guide.

Final Conclusion: It's All About Your Needs

The choice between milk and almond milk for protein shakes is not a one-size-fits-all decision. The optimal selection is highly individual, depending on your health goals, dietary restrictions, and personal preference. If your aim is to maximize muscle growth, the complete protein and extra calories in cow's milk are highly advantageous. However, for those seeking a lower-calorie, dairy-free option for weight management, unsweetened almond milk is the most effective choice. Ultimately, understanding the unique nutritional profile of each liquid allows you to create a protein shake that perfectly supports your wellness journey and fitness objectives.

Frequently Asked Questions

For building muscle mass, cow's milk is the better choice. Its higher protein content, including complete protein with all essential amino acids, and additional calories are more beneficial for muscle growth and recovery.

No, almond milk is not a good source of protein for a shake. Unsweetened almond milk contains only about 1 gram of protein per cup. If you choose almond milk, the protein in your shake must come from the protein powder itself.

For weight loss, unsweetened almond milk is one of the best alternatives. It is very low in calories (30-40 per cup), which helps maintain a calorie deficit while providing a creamy texture.

Yes, compared to water, milk can slightly slow down the absorption of whey protein. This is due to the presence of fats and casein, a slower-digesting protein, which can be beneficial for satiety but less ideal for immediate post-workout needs.

Yes, you can use almond milk with virtually any protein powder, whether it's whey or a plant-based protein. The neutral flavor and light consistency work well with most shake flavors.

The main benefits of using cow's milk are its high content of complete protein, which contains all nine essential amino acids, as well as essential nutrients like calcium and vitamin D, which support bone and muscle health.

When buying almond milk, choose an unsweetened variety to avoid added sugars and calories. Check the label to ensure it's fortified with calcium and vitamin D, as these are often added to mimic dairy milk's nutritional profile.