Cow's milk is a popular beverage in America and across the globe, as it provides important nutrients and is widely available. Among the many nutrients found in milk is protein, which is vital for your overall health. Milk is relatively rich in protein compared to other foods, although it isn't the most protein-rich food you can find.
Protein Overview
Protein is essential for your health because it's present in all of your body's cells. Protein contains amino acids, which are the building blocks of muscle and other tissues. Your body uses protein to build and repair vital tissues. Because of its role in growth and development, MedlinePlus notes that protein is particularly important for pregnant women, children and adolescents. Athletes often prioritize protein for its muscle-building benefits.
Protein in Milk
Milk does contain protein, and it's a relatively rich source of the nutrient. One cup -- or 8 oz. -- of milk contains 8 g of protein, which is 2 g more than an egg provides. The amount this contributes to your daily protein needs varies on your weight; the Institute of Medicine recommends eating 0.8 g of protein per kg of body weight every day. If you weigh 180 lbs., your daily suggested protein intake would be 65 g, so 1 cup of milk would provide 12 percent of your daily needs.
Other Protein-rich Dairy Foods
Many other food products are made from milk; dairy foods such as cheese and yogurt contain milk, so they also provide protein. The level of protein varies from food to food; cottage cheese is much higher in protein than milk, with 32 g per cup, while yogurt contains 14 g per cup. Whey protein powder, marketed as a sports nutrition supplement, provides contains 22 g per serving; each serving is typically mixed with a cup of water or milk.
Other Nutritional Information
Milk provides more than protein; it's also rich in carbohydrates, with 13 g in each 160-calorie cup. Regular milk is also rich in dietary fat, with 8 g, although 5 g comes from saturated fat, which may increase your risk of heart disease if you consume too much. If you're concerned about fat and calories, you can try skim milk, which provides no fat and 80 calories per cup, or 2 percent milk, which contains 5 g of fat, 3 g of which is saturated.
References
- MedlinePlus Medical Encyclopedia; Protein in Diet; May 2011
- LIVESTRONG.COM MyPlate: Calories in Milk
- Harvard School of Public Health Nutrition Source: Protein
- LIVESTRONG.COM MyPlate: Calories in Cottage Cheese
- LIVESTRONG.COM MyPlate: Calories in Yogurt (Publix)
- LIVESTRONG.COM MyPlate: Calories in Perfect Whey Protein Chocolate
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