by Reed Mangels, PhD, RD

There are times when people’s protein needs are higher. For example, in pregnancy, the recommendation for protein is 25 grams higher than it is when someone is not pregnant. That’s an increase of about 50%. 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 updated our list of higher protein plant milks from 2023. Our updated list includes only plant milks that are labeled as original or unsweetened. 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.

Edensoy Unsweetened, Organic Soymilk (shelf-stable) 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 Original Ultra Soy Milk (shelf-stable) has 10 grams of protein in a cup. Fortified with calcium (340 mg/cup), vitamin D (2.5 mcg/cup), and vitamin B12 (1.5 mcg/cup).

Edensoy Original, Organic Soymilk (shelf-stable) has 10 grams of protein in a cup. Fortified with calcium (90 mg/cup) but not with vitamin D or vitamin B12.

Edensoy Original Extra, Organic Soymilk (shelf-stable) 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).

Dream Soymilk Original with Calcium & Vitamin D (shelf-stable) provides 10 grams of protein per cup. Fortified with calcium (310 mg/cup), vitamin D (4.8 mcg/cup) and vitamin B12 (1.1 mcg/cup).

Pacific Foods Organic Unsweetened Soy Milk (shelf-stable) has 9 grams of protein in a cup. It is not fortified with calcium, vitamin D or vitamin B12.

West Life Organic Unsweetened Soymilk Plain (shelf-stable) provides 9 grams of protein per cup. It is not fortified with calcium, vitamin D or vitamin B12.

Trader Joe’s Organic Non-dairy Soy Beverage Unsweetened (shelf-stable) provides 9 grams of protein per cup. It is not fortified with calcium, vitamin D, or vitamin B12.

Califia Farms Original Protein Oatmilk (refrigerated) is based on oats and pea protein and has 8 grams of protein per cup. It is fortified with calcium (590 mg/cup) and vitamin D (5 mcg/cup) but does not supply vitamin B12.

Califia Farms Kids’ Complete Plant-based Milk (refrigerated) contains pea protein, chickpea protein and fava bean protein and has 8 grams of protein/cup. It is fortified with calcium (310 mg/cup), vitamin D (4.4 mcg/cup), and vitamin B12 (1.1 mcg/cup).

Ripple Original Pea-based Milk (shelf-stable and refrigerated), Unsweetened Original Pea-based Milk (shelf-stable and refrigerated) and Ripple Kids all have 8 grams of protein per cup. All of these varieties are fortified with calcium (440-455 mg/cup), vitamin D (5 mcg/cup), and vitamin B12 (1.1 mcg/cup).

Silk Kids Oatmilk Blend (refrigerated) has 8 grams of protein per cup. It is fortified with calcium (330 mg/cup), vitamin D (4 mcg/cup), and vitamin B12 (1.1 mcg/cup).

Bettergoods Plant-Based Original Soymilk (refrigerated) has 8 grams of protein per cup. It is fortified with calcium (300 mg/cup), vitamin D (6 mcg/cup) and vitamin B12 (1.2 mcg/cup).

Kirkland Signature Organic Soy Non-Dairy Beverage, Original (shelf-stable) has 8 grams of protein per cup. It is fortified with calcium (390 mg/cup), vitamin D (6 mcg/cup), and vitamin B12 (1.2 mcg/cup).

Kikkoman Pearl Organic Soymilk, Unsweetened (shelf-stable) has 8 grams of protein per cup. It is fortified with calcium (300 mg/cup) and vitamin D (2.5 mcg/cup) but it is not fortified with vitamin D.

Kikkoman Pearl Organic Soymilk, Smart Original, 8 oz carton (shelf-stable) has 8 grams of protein per cup. It is fortified with calcium (300 mg/cup), vitamin D (2.5 mcg/cup), and vitamin B12 (1.1 mcg/cup).

Silk Original Soymilk (refrigerated and shelf-stable) have 8 grams of protein per cup. They are fortified with calcium (450 mg/cup), vitamin D (3 mcg/cup), and vitamin B12 (3 mcg/cup).

Silk Organic Unsweet Soymilk (shelf-stable) has 8 grams of protein/cup. It is fortified with calcium (300 mg/cup), vitamin D (3 mcg/cup) and vitamin B12 (3 mcg/cup).

West Life Organic Soymilk Plain (shelf-stable) has 8 grams of protein/cup. It is not fortified with calcium, 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.

To read more about plant milks see:

VRG Sends in Testimony to FDA on Labeling of Plant-based Milk Alternatives

Choosing a Plant Milk? Check the Nutrition Facts Label

We gratefully acknowledge the work of VRG interns Aashay Mody, Ren Patel, and Neha Vivek and VRG volunteer Mae Y. Soon who collected information for this article.

We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.