Protein in Milks Traditional cow’s milk has a healthy balance of naturally occurring carbohydrates, fat, protein, and essential vitamins and minerals, like vitamin D and calcium. While protein levels vary from one plant-based milk to another, the protein in soy and pea milk is comparable to cow’s milk, containing anywhere from 6–10 grams per cup. Other milk alternatives including oat, rice, almond, and cashew may contain less protein per cup. Choose any plant-based milk you prefer and meet your daily protein needs by incorporating a variety of nutrient-dense foods into your diet throughout the