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Milk (0% / skim / no fat) for Vegetarians
3.5g 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
3.5g
Daily target (70kg)
~105g
1 cup
9g
Servings/day to hit target
12×
Why it works for vegetarians
For a vegetarian diet, look for no meat or fish — plant sources plus eggs and dairy. Milk (0% / skim / no fat) checks those boxes — skim milk — all the protein, none of the fat. slightly higher protein per 100g than whole milk because fat is removed.
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