Higher-Protein Plant Milks
By Reed Mangels, PhD, RD
There are certain times when people's protein needs may increase. For example, the recommendation for protein during pregnancy is 25 grams, or about 50%, higher than it is when someone is not pregnant. Older adults may have higher protein needs than younger adults. Athletes may have somewhat higher protein needs than non-athletes.1 It's entirely possible to meet protein needs with a vegan diet. Sometimes, choosing a higher-protein plant milk can help to meet protein needs.
We've identified some higher-protein plant milks to help meet those goals. Since plant milks are often also used as a source of calcium, vitamin D, and vitamin B12, we've included information about whether the milks we identified are fortified with these nutrients.
West Life Smoothie Blend plain, unsweetened, and chocolate provide 16 grams of protein per cup. Fortified with calcium (320-330 mg/cup), vitamin D (4.3-4.4 mcg/cup), and vitamin B12 (1.1 mcg/cup).
Edensoy unsweetened organic provides 12 grams of protein per cup of milk. Fortified with calcium (40 mg/cup) but not with vitamin D or vitamin B12.
Pacific Foods Ultra Soy has 10 grams of protein in a cup. Fortified with calcium (280 mg/cup), vitamin D (2.5 mcg/cup), and vitamin B12 (1.5 mcg/cup).
Edensoy Extra Original provides 10 grams of protein per cup. Fortified with calcium (280 mg/cup), vitamin D (1.1 mcg/cup), and vitamin B12 (2.9 mcg/cup).
Silk Protein original and chocolate add pea protein to a blend of almond milk and cashew milk and have 10 grams of protein per cup. Fortified with calcium (450 mg/cup) and vitamin D (2.5 mcg/cup). Do not provide vitamin B12.
Orgain Protein Almondmilk lightly sweetened vanilla and unsweetened vanilla add pea protein and have 10 grams of protein in 1 cup. Fortified with calcium (250 mg/cup) and vitamin D (2.5 mcg/cup). Do not provide vitamin B12.
Edensoy original organic provides 10 grams of protein per cup of milk. Fortified with calcium (90 mg/cup) but not with vitamin D or vitamin B12.
Pacific Foods organic unsweetened soymilk has 9 grams of protein per cup. Not fortified with calcium, vitamin D, or vitamin B12.
West Life organic unsweetened plain and organic unsweetened vanilla provide 9 grams of protein per cup. Organic plain soymilk has 8 grams of protein per cup. None of these products are fortified with calcium, vitamin D, or vitamin B12.
Good Karma Flaxmilk + Protein shelf-stable vanilla adds pea protein to flaxmilk and has 8 grams of protein per cup. Fortified with calcium (320 mg/cup), vitamin D (2.3 mcg/cup), and vitamin B12 (1.4 mcg/cup). Other Good Karma products, even those with added protein, have only 5 grams of protein per cup.
Ripple Kids original and unsweetened are based on pea protein and have 8 grams of protein per cup. Fortified with calcium (455 mg/cup), vitamin D (6 mcg/cup), and vitamin B12 (1.1 mcg/cup).
Ripple, pea protein-based milk for adults, has 8 grams of protein per cup. It is available in original, unsweetened original, vanilla, unsweetened vanilla, and chocolate flavors and in refrigerated and shelf-stable cartons. Fortified with calcium (440 mg/cup), vitamin D (5-6 mcg/cup), and vitamin B12 (1.1-2.5 mcg/cup). Fortification between refrigerated and shelf-stable products varies.
West Life organic plain or vanilla soymilk with calcium and vitamin D have 8 grams of protein per cup. Fortified with calcium (300-310 mg/cup), vitamin D (4.8 mcg/cup), and vitamin B12 (1.1 mcg/cup).
Edensoy cocoa organic provides 8 grams of protein per cup of milk. Fortified with calcium (90 mg/cup) but not with vitamin D or vitamin B12.
REFERENCE
1 Larson-Meyer DE, Ruscigno M. Plant-Based Sports Nutrition. Expert Fueling Strategies for Training, Recovery, and Performance. Champaign, IL: Human Kinetics; 2020.
