Protein is the macronutrient that people are most passionate about. That is not at all problematic. Protein is a nutrient that the body needs for multiple functions. Our body needs a consistent intake of protein to function correctly, as it is necessary for everything from cell production and repair to supporting muscle growth and contraction, clotting blood, and infection defense.
How much protein is necessary? Depending on your age and gender, the Dietary Guidelines for Americans suggest taking 46–56 grams of protein daily. Your demands for protein are also influenced by other variables, such as your level of activity and overall health.
You can healthily reach your daily protein requirement by eating foods high in protein, such as fish, poultry, tofu, cottage cheese, and some types of yogurt, but you can also get it from some drinks.
What sip counts, then? Since a large egg has an impressive 6 grams of protein, we frequently use eggs as a barometer to determine whether something is higher in protein or not. Because of this, we have discovered drinks that have more protein than an egg, based on the protein composition of an egg, and five wholesome drinks were included in the list.
1. Cow’s milk
One of the best options for meeting protein requirements is cow’s milk, which has eight grams of protein per cup.3. Calcium can be found in milk, and certain varieties also include vitamin D. Drinking milk daily can assist with fortifying your bones because of these two nutrients. Sip this revitalizing drink on its own or use it as the primary component in chia seed pudding made with milk.
2. Improved Soy Milk
6.3 grams of protein per cup of fortified soy milk is roughly equivalent to the protein content of an egg. Calcium, vitamin D, and vitamin A levels in fortified soy milk are comparable to those in cow’s milk. For those who are lactose intolerant or allergic to milk, vegetarians, and vegans, as well as anyone looking for a high-protein, high-calcium drink, soy milk is a great plant-based substitute.
3. Kefir Milk
Kefir is a fermented beverage made from kefir grains that is rich in probiotics. With 8.8 grams of protein per cup, it is also high in protein. Probiotics may help your gut become more populated with beneficial bacteria that, among other benefits, boost heart health, reduce stress, and aid in maintaining a proper digestive system.
Kefir, as compared to yogurt, has a higher diversity of health-promoting microorganisms with over 60 different strains of bacteria and yeast.
Nigam and Dahiya D P.S. Kefir as a Nutraceutical Drink for Enhanced Gastrointestinal Health: A Therapeutic and Dietary Perspective Plant- or dairy-sourced kefir probiotic products for people who are lactose intolerant or vegan.
4. Bone Broth
Although bone broth has become a popular culinary trend, many Asian cultures—including those in China, Vietnam, and Korea—consistently use animal bones from fish, poultry, or hog to produce soup broths. Protein-rich bone broths are also widely available. Nine grams of protein are contained in one cup of canned chicken bone broth. Bone broth can be used to improve the protein content of soups and grain dishes. Remember to make your Beef Bone Broth as well.
5. High Protein Smoothies
The amount of protein you can sneak into a smoothie may surprise you. Smoothies with lots of protein are also portable, handy, and simple to make. Adding fruits and vegetables to your beverage could also be a way to increase your consumption of fiber. Use one of the high-protein drinks on this list, like kefir, fortified soy milk, or cow’s milk, to make a smoothie. To boost the protein level, add yogurt or protein powder.
Smoothies with 19 and 18 grams of protein per serving, respectively, including our Peanut Butter & Jelly Smoothie and Almond Butter & Banana Protein Smoothie, which are both tasty and satisfying.
In addition to the 15 grams of protein in our Berry-Kefir Smoothie, the banana, and berries provide fiber.
