What Liquids Have a Lot of Protein? Your Guide to Protein-Rich Drinks

December 31, 2025 •

4 min read

With more people seeking convenient ways to boost their protein intake, the question of what liquids have a lot of protein has become increasingly common. High-protein drinks like whey shakes, Greek yogurt smoothies, and soy milk offer convenient and effective ways to meet your nutritional goals, whether for muscle building, weight management, or general wellness.

Quick Summary

This guide details the liquids highest in protein, covering dairy, plant-based options, and supplemental shakes, along with insights on their benefits and proper usage.

Key Points

Diverse Sources: High-protein liquids are available from dairy, plant-based, and supplemental sources.
For Quick Absorption: Whey protein shakes are ideal for muscle recovery due to their fast absorption rate.
For Sustained Release: Casein protein (in dairy and supplements) digests slowly, providing a steady amino acid supply.
Excellent Plant-Based Option: Soy milk is a complete protein, offering a comparable amount of protein to cow's milk.
Homemade Versatility: You can create high-protein smoothies by blending Greek yogurt, cottage cheese, silken tofu, or protein powders with milk and fruit.
Savory Choice: Bone broth is a savory, nutrient-rich liquid protein source with potential joint health benefits.

Protein is a vital macronutrient essential for building and repairing tissues, making enzymes and hormones, and supporting overall health. While solid foods are the primary source, liquid proteins offer a convenient alternative, especially for those with increased protein needs, such as athletes or older adults. Understanding which liquids pack the most protein can help you make informed dietary choices.

Dairy-Based Protein Liquids

Dairy products are well-known for their high protein content and are some of the most readily available protein-rich liquids.

Cow's Milk

A classic and widely accessible option, cow's milk contains two main types of protein: whey and casein. Whey is digested quickly, while casein digests slowly, providing a sustained release of amino acids. A standard glass of milk provides around 8 grams of protein. For a higher protein boost, look for ultra-filtered milk options.

Greek Yogurt Drinks

Greek yogurt is strained to remove the whey, resulting in a thicker, creamier product with significantly more protein than regular yogurt. Many brands offer convenient, drinkable Greek yogurt products, which can contain 15-20 grams of protein or more per serving. You can also blend plain Greek yogurt with milk and fruit for a homemade high-protein smoothie.

Kefir

This fermented milk drink has a tangy flavor and is packed with probiotics, calcium, and a good amount of protein. Kefir can be consumed on its own or blended into smoothies, and its protein content is comparable to milk, making it an excellent gut-healthy, protein-rich choice.

Plant-Based Protein Liquids

For those who are vegan, lactose-intolerant, or simply prefer plant-based options, several liquids offer substantial protein.

Soy Milk

Of all the plant-based milks, soy milk typically offers the highest protein content, rivaling that of cow's milk with about 7-8 grams per cup. It is also a complete protein, meaning it contains all nine essential amino acids. Look for unsweetened versions to avoid added sugars.

Pea Milk

Made from pea protein isolate, pea milk is a newer entry to the market and is known for its impressive protein levels, often reaching 8-10 grams per cup. It has a neutral flavor and a creamy texture, making it a popular base for smoothies.

Supplemental Protein Shakes

Both pre-made and powdered protein shakes offer a highly concentrated protein source.

Whey Protein: A milk-based protein that is rapidly absorbed by the body, making it ideal for post-workout recovery.
Casein Protein: Also milk-based, but digests slowly, providing a steady stream of amino acids over several hours. It's often consumed before bed.
Plant-Based Protein Powders: Options like soy, pea, hemp, and rice protein powders are available for mixing into water, milk, or smoothies. They offer a complete protein source for vegans and those with dairy allergies.

Other Notable Protein Liquids

Bone Broth

This savory liquid is made by simmering bones and connective tissues, extracting gelatin and a variety of nutrients. The protein content can vary by brand and preparation, but high-quality bone broth can contain 10 grams of protein or more per cup. It's an excellent way to get protein in a warm, comforting form.

Homemade Smoothies with Added Protein

Blended drinks offer great versatility for adding various protein sources. You can boost the protein in any smoothie by adding ingredients such as:

Silken tofu
Blended cottage cheese
Protein powder
Nut butters (e.g., peanut or almond butter)
Chia or hemp seeds

Comparison Table: High-Protein Liquid Options


Liquid Option	Protein Content (per serving)	Key Benefits	Best For...
Whey Protein Shake	~20-30g+	Fast absorption, muscle repair	Post-workout recovery
Greek Yogurt Drink	~15-20g	Probiotics, calcium, sustained energy	On-the-go snack, meal replacement
Soy Milk	~7-8g	Complete plant-based protein, vitamins	Daily nutrition, vegan diets
Bone Broth	~10g+	Collagen, joint health, comforting	Savory protein boost, sick days
Blended Cottage Cheese	~20-25g	Casein protein, high calcium	Homemade smoothies, meal replacement
Pea Milk	~8-10g	Creamy texture, neutral flavor	Vegan base for smoothies

Conclusion: Finding the Right Liquid Protein for You

With a diverse range of options, from animal-based dairy and supplemental shakes to plant-based milks and savory broths, there are many ways to incorporate protein-rich liquids into your diet. The best choice depends on your specific dietary needs, health goals, and taste preferences. While supplements offer a concentrated dose, whole food sources like dairy and soy provide a more balanced nutrient profile. Combining different liquid protein sources throughout your day can help you meet your daily requirements with variety and flavor.

For more detailed nutritional information and recipes, consult resources like the North Bristol NHS Trust's guide on consuming more protein: How to eat more protein | North Bristol NHS Trust.

Frequently Asked Questions

Whey protein shakes are often considered the best liquid protein for muscle gain due to their rapid absorption, which efficiently helps repair and build muscle tissue after a workout. Casein protein is also beneficial for sustained amino acid delivery, especially before bed.

No, protein powders differ in their source, absorption rate, and nutritional profile. Common types include whey (fast-digesting dairy), casein (slow-digesting dairy), and plant-based (pea, soy, hemp) options.

While liquid sources can significantly boost your protein intake, it is best to get most of your protein from a balanced diet of whole foods. Solid foods provide a wider range of nutrients, fiber, and other compounds not always found in liquids.

Excellent dairy-free liquid protein options include soy milk, pea milk, and plant-based protein shakes made with powders from pea, soy, or hemp.

Yes, bone broth can be a good source of protein, especially collagen. High-quality bone broth can contain 10 grams of protein or more per cup, though content can vary between brands.

While some plant-based milks like soy and pea are high in protein, others like almond milk contain very little. Always check the nutritional label, as protein content can vary significantly.

Homemade protein shakes offer more control over ingredients, allowing you to customize flavor, protein sources, and avoid additives or excessive sugar. Store-bought shakes are convenient, but it is important to read the labels for added sugars and artificial ingredients.

Yes, protein shakes can help with weight loss. Protein helps you feel full for longer, which can reduce overall calorie intake. It also takes more calories to burn protein than carbs, potentially boosting metabolism. For best results, combine with exercise.