High-Protein Drinks: A Real List
What actually carries real protein in a drink, not a marketing claim. Numbers below are per typical serving, from USDA FoodData Central.
The list
| Drink | Serving | Protein |
|---|---|---|
| Whey protein powder, mixed | 1 scoop (about 30g) | about 17g |
| Kefir, plain | 1 cup | about 9g |
| Chocolate milk, lowfat | 1 cup | about 9g |
| Whole milk | 1 cup | about 8g |
Milk’s protein number barely moves with fat content, whole, 2%, and skim all land within a gram of each other per cup, since removing fat doesn’t remove protein.
Bone broth carries real protein too, but the number swings enormously by brand and preparation, more than most items on this list, so I’m not comfortable citing one figure. Check the label if it needs to hit a specific target.
From the recipe box
For a full drink recipe rather than a single ingredient, the smoothie here is built on Greek yogurt, milk, and protein powder stacked together, which is how most high-protein drinks actually get built: two or three of the items above combined, not one doing all the work.
FAQ
Does whole milk have more protein than skim or 2% milk?
Barely any difference. All three land around 8g protein per cup, since removing fat doesn’t remove protein. Fat content changes calories and texture, not the protein number.
Is bone broth actually high in protein?
It depends entirely on the brand and how it’s made, more than almost anything else on this list. Some carry a real protein number close to a protein shake, others are much closer to a flavored broth. Check the label rather than assuming.
What’s the fastest way to add protein to a drink?
A scoop of whey or plant protein powder, about 17g protein per scoop, mixed into water or milk. It’s the most predictable option on this list since it’s a known, labeled amount rather than something that varies by brand or preparation.
For the full reference list across every food type, see Foods High in Protein.