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Milk (2% / half fat) for Vegetarians
3.4g protein per 100g · Complete
Strong pick
Vegetarians have eggs and dairy on the table — both gold-standard protein. Combine with legumes, soy, and grains for complete daily coverage.
The numbers
Per 100g
3.4g
Daily target (70kg)
~105g
1 cup
8g
Servings/day to hit target
13×
Why it works for vegetarians
For a vegetarian diet, look for no meat or fish — plant sources plus eggs and dairy. Milk (2% / half fat) checks those boxes — reduced fat but same protein as whole milk. a good middle ground.
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