How Much Protein In One Glass Of Milk?

Milk is one of the most widely consumed natural beverages in India.

Whether it's a morning cup of chai, a glass of turmeric milk before bed, or simply poured over a bowl of cereal, milk is a staple in Indian households.

While milk is revered for its calcium and bone-strengthening properties, one important question often arises, especially for those aiming to build muscle or maintain a balanced diet:

How much protein is in one glass of milk?

In this detailed article, we’ll break down the protein content in different types of milk available in India, explain how it fits into a daily diet, and discuss its importance in Indian nutrition.

Whether you're a vegetarian seeking protein-rich foods, a gym-goer planning your macros, or a parent concerned about your child’s growth, this guide will clear all your doubts.

How Much Protein is in One Glass of Milk?

One glass of milk (250 ml) contains approximately 6.5 to 9 grams of protein, depending on the type cow, buffalo, toned, or skimmed.

A standard glass of milk in India is generally considered to be 250 ml. The protein content in this amount depends on the type of milk you're drinking. Here's a breakdown:

Type of Milk	Protein per 250 ml (approx.)
Cow Milk (full cream)	8 grams
Buffalo Milk (full cream)	9.2 grams
Toned Milk (low fat)	7 grams
Double-Toned Milk	6.5 grams
Skimmed Milk (fat-free)	8.5 grams
Goat Milk (rare in India)	9 grams
Plant-Based Milks (soy)	6–7 grams
Almond Milk	1–2 grams
Oat Milk	2–3 grams

As you can see, buffalo milk has the highest protein content per glass, followed closely by skimmed and cow milk.

If your goal is to increase protein intake without adding too much fat, skimmed milk is your best bet.

Let’s now look into these types more deeply in the Indian context.

Popular Types of Milk in India and Their Protein Content

✅ Cow Milk

Cow milk is commonly available and widely consumed in both urban and rural India. It's lighter than buffalo milk and contains a decent amount of high-quality protein.

Cow milk also contains all 9 essential amino acids, making it a complete protein source.

Protein in 1 glass (250 ml): ~8 grams

Ideal for: Children, the elderly, weight watchers, and general family consumption.

✅ Buffalo Milk

Buffalo milk is thicker and creamier than cow milk. It’s often used to make paneer, malai, khoya, and Indian sweets.

It contains more protein and fat than cow milk, which is great for people looking to gain weight or build muscle mass.

Protein in 1 glass (250 ml): ~9.2 grams

Ideal for: Bodybuilders, growing teenagers, or those looking to gain healthy weight.

✅ Toned and Double Toned Milk

These are processed forms of milk where fat content is reduced while retaining most nutrients. Toned milk is widely used in Indian middle-class households.

Toned Milk: ~7 grams of protein per glass

Double Toned Milk: ~6.5 grams of protein per glass

Ideal for: Diabetics, people with heart issues, and calorie-conscious individuals.

✅ Skimmed Milk

Skimmed milk has almost zero fat and slightly higher protein concentration because of the removal of fat.

Protein in 1 glass (250 ml): ~8.5 grams

Ideal for: Gym-goers, weight loss diets, and people on a low-fat plan.

✅ Plant-Based Milks (Soy, Almond, Oat)

Due to rising veganism and lactose intolerance, plant-based milks are gaining popularity in Indian metros.

• Soy Milk: Highest in protein among plant-based options (~7 grams)

• Almond Milk: Very low in protein (~1–2 grams)

• Oat Milk: Moderate (~2–3 grams)

Note: Plant-based milks are not naturally high in protein unless fortified or enriched.

Protein in Milk vs Other Indian Protein Sources

To evaluate how effective milk is in your protein intake, here’s how it compares with other popular Indian protein sources per 100 grams (or a serving size):

Food Item	Protein (per 100g or serving)
1 glass milk (250 ml)	8–9 grams
2 boiled eggs	12 grams
1 cup cooked dal	7–9 grams
100g paneer	18–20 grams
1 cup curd	8–10 grams
100g chicken breast	27 grams
100g of soya chunks	52 grams
1 roti (whole wheat)	3 grams

Milk stands as a strong and convenient source of protein, especially for vegetarians. It is easy to consume, digest, and integrate into meals.

Plus, milk also offers calcium, phosphorus, B12, and riboflavin, making it more than just a protein source.

Best Times to Drink Milk for Maximum Protein Absorption

If you're consuming milk primarily for its protein, timing can enhance its benefits. Here are the best times based on goals:

✔ Morning with Breakfast

Great for children and adults alike, especially when combined with a high-fiber breakfast like oats, upma, or poha. It ensures a steady energy supply and satiety.

✔ Post-Workout

A glass of skimmed or cow milk post-workout helps in muscle recovery due to the casein and whey proteins present in milk.

✔ Before Bedtime

Night-time milk intake has been a tradition in Indian households for centuries. The casein protein in milk digests slowly, fueling the body overnight. It's great for muscle recovery and sleep.

How Much Milk Should You Consume Daily for Protein Needs?

The daily protein requirement varies depending on age, gender, and activity level.

General protein requirement (Indian Council of Medical Research - ICMR):

• Adult male (sedentary): 60 grams/day

• Adult female (sedentary): 55 grams/day

• Children: 20–40 grams/day, depending on age

• Pregnant/lactating women: 70–80 grams/day

• Athletes or bodybuilders: 1.2–2 grams per kg body weight

Now, one glass of milk (8 grams of protein) fulfills:

• ~13–15% of an adult’s daily protein needs

• ~20–30% of a child’s protein needs

• A great pre- or post-exercise supplement when combined with nuts, fruits, or oats

However, relying solely on milk isn't ideal. You should combine it with legumes, dals, soy products, eggs, and whole grains to achieve a balanced protein intake.

Conclusion

So, how much protein is in one glass of milk? Between 6.5 to 9.2 grams, depending on the type.

For a typical Indian vegetarian or flexitarian diet, milk provides a nutritionally rich, high-quality, and easily accessible source of protein.

If you’re trying to lose weight, skimmed milk is your friend. If you're trying to bulk up, buffalo milk gives you that added edge.

And if you're simply trying to meet your daily protein goals, one to two glasses a day, combined with other protein sources, can go a long way.