Milk Protein: How Much Is in 1 Glass? (Cow, Buffalo, Toned Milk)

By InstaCuppa Nutrition Team • Published 16 May 2026 • Last updated: 31 October 2026 • 12 min read

How much protein is in 1 glass of milk? One glass (250ml) of cow milk gives about 8g protein. Buffalo milk gives more, about 9.5g. Milk protein per 100g is 3.3g for cow milk and 3.7g for buffalo milk. One litre of cow milk has about 34g.

In Hindi, people search the same thing. Ek gilas dudh mein kitna protein hota hai? Or 1 glass doodh me kitna protein? The answer is the same.

Most Indians drink milk daily. But few know the numbers for cow, buffalo, and toned milk. Fewer still know which milk gives more protein per calorie.

This guide gives exact numbers from ICMR-NIN data. It covers 1 glass, 100ml, 200ml, 400ml, half a litre, and 1 litre (1 kg) of milk.

Protein in 1 Glass of Milk

One glass (250ml) of cow milk holds about 8.4g protein. Buffalo milk holds more, about 9.5g. Toned milk gives about 7.5g. These numbers come from the ICMR-NIN Indian Food Composition Tables (IFCT 2017), which list 3.26g protein per 100g of cow milk and 3.68g per 100g of buffalo milk.

One glass of milk in India is usually 200 to 250ml. Here is the protein:

One standard glass (250ml) of cow milk gives about 8g protein. Buffalo milk gives about 9.5g per glass.

1 Glass / 1 Kg Dudh Mein Kitna Protein? (Quick Hinglish Answers)

Many readers search this in Hindi. Here are the exact answers, in Hinglish and English.

Protein in 1 Litre (1 Kg) of Milk

1 litre of cow milk has about 34g protein. 1 litre of buffalo milk has about 38g, and 1 litre of toned milk about 30g. A litre of milk weighs about 1.03 kg, so 1 kg of cow milk has a little less: about 33g.

The weight comes from the Canadian Nutrient File, which lists 100ml of whole milk at 103g. Here is the full chart:

ICMR-NIN note: The IFCT 2017 tables list 3.3g protein per 100g for cow milk and 3.7g for buffalo milk. Packed milk can differ a little from these farm averages, so check the nutrition panel on your pack. Toned milk labels show about 3g per 100ml (Healthline, from pack labels). Skim milk has about 3.4g per 100g (Canadian Nutrient File).

So a 500ml bottle (half litre) of cow milk gives about 17g protein. Half a litre of buffalo milk gives about 19g. A 400ml serving gives about 13g from cow milk and 15g from buffalo milk.

Protein in Milk Per 100 ml and Per 100 g

Cow milk has 3.3g protein per 100g and about 3.4g per 100ml. Buffalo milk has 3.7g per 100g and about 3.8g per 100ml. Toned milk has about 3g per 100ml. 100ml of milk weighs about 103g, so the per-100ml number is a little higher.

The ICMR-NIN IFCT 2017 tables list 3.3g protein per 100g for cow milk and 3.7g per 100g for buffalo milk. A 2022 review of cow milk puts the average at 3.35g per 100ml (Cow's Milk in Human Nutrition, PMC).

How Much Protein Is in 200 ml of Milk?

200ml of cow milk gives about 6.7g protein. The same 200ml of buffalo milk gives about 7.6g, and toned milk about 6g. A 200ml tetra pack is the small glass size most Indian homes pour.

Cow vs Buffalo vs Toned Milk: Full Comparison

Buffalo milk has the most protein, but also the most fat and calories. Skim milk gives the most protein per calorie. All figures are per 100ml.

Sources: buffalo and cow rows from IFCT 2017 (energy converted from kJ). Toned milk from pack labels (Healthline). Skim milk from the Canadian Nutrient File. Fat limits from FSSAI.

Key insight: Skim milk and toned milk have almost the same protein as whole milk. But they have fewer calories. When fat is removed, protein stays.

Amul vs Mother Dairy: Is There a Protein Difference?

Amul and Mother Dairy sell the same milk types under the same FSSAI rules. So the same type of milk gives about the same protein from either brand.

The protein difference between Amul and Mother Dairy is nearly zero. Both brands follow the same FSSAI standards for milk composition. We did not read every brand label for this update, so check the nutrition panel on your own pack for the exact figure.

Choose based on taste, how easy they are to find, and price. Do not choose based on protein content. They are basically the same.

Does Heating Milk Reduce Protein?

What boiling DOES change:

• Kills germs — makes milk safer
• Lowers some heat-sensitive vitamins a little. A 2011 review found pasteurising lowered vitamin B12 and folate, but the effect on milk's overall nutrition was small (Macdonald et al., Journal of Food Protection).
• Does NOT meaningfully reduce protein

Warm milk vs cold milk: same protein. Pick what you prefer.

Milk vs Paneer vs Curd: Which Gives More Protein?

Paneer has the most protein per 100g. A glass of milk gives more protein than a katori of curd.

Home curd keeps the protein of the milk it is set from, about 3.3g per 100g for cow milk. Greek yogurt figures are from the Canadian Nutrient File (6.6g to 9.7g per 100g).

Paneer wins on protein density. But milk and curd are easier to consume in large amounts throughout the day. The best strategy is to combine all three across your meals.

How Much Protein in 1 Cup of Chai?

Most Indian chai uses 50–100ml of milk. So protein per cup of chai (cow milk) is:

Chai is not a protein food. Even 3 cups of chai gives only about 5–10g protein from milk. Plus the added sugar adds empty calories.

If you drink chai, that is fine. But don't count it as a protein source. Drink a proper glass of plain milk for protein.

Casein vs Whey: Why Milk Has Two Proteins

Milk has two types of protein. Both are good. They just work at different speeds:

Caseins make up almost 80% of milk protein (PMC review, 2022). In a 1997 study, whey gave a fast, short rise in blood amino acids. Casein gave a slower, longer rise, tracked over 7 hours (Boirie et al., PNAS).

Expensive whey protein supplements are just the whey from milk, concentrated. When you drink a plain glass of milk, you get both proteins at once. That is why milk is one of the best natural protein foods.

Best Time to Drink Milk

There is no single best time. Pick the time that fits your goal and your day.

Bottom line: Drink milk when it fits your routine. Consistency matters more than timing.

How Much Milk Per Day?

ICMR-NIN's Dietary Guidelines for Indians (2024) suggest 300ml of milk or curd a day for most adults. That is a little more than 1 glass. Children aged 7 to 18 and adults over 60 need about 400ml (ICMR-NIN DGI 2024, Table 1.6).

If you have lactose intolerance, bloating, or a milk allergy, reduce or avoid milk. Try curd instead because it has lower lactose. You can also use lactose-free milk.

The Milk Protein Secret

Does A2 Milk Have More Protein?

A2 milk is now sold across many Indian cities. Many people think it packs more protein. It does not.

A2 milk holds about the same protein as normal cow milk. That is about 3.4g per 100ml. What changes is the type of casein, not the amount.

How Much of Your Daily Protein Does 1 Glass Cover?

ICMR-NIN's Dietary Guidelines for Indians (2024) say: "The recommended dietary allowance (RDA) for protein intake is 0.83g protein/kg/day for healthy men and women."

So a 60kg adult needs close to 50g of protein daily. One glass of cow milk gives about 8.4g. That covers about 17% of the day.

Two glasses of milk give roughly one-third of your day's protein. The rest should come from dal, egg, paneer, or chicken.

Not sure of your own daily target? Use our protein per day calculator for Indians to find your grams by weight and goal.

Is Milk a Complete Protein?

Yes. Milk protein has all the essential amino acids your body cannot make on its own, and it is easy to digest (PMC review, 2022).

On the older PDCAAS scale, scores stop at 1.0, so milk simply gets the top mark. The FAO's newer DIAAS method has no such cap. It gives whole milk powder a score of 143 for older children and adults (FAO Food and Nutrition Paper 92, 2013).

This means your body uses milk protein very well. Very little goes to waste. That is a big reason milk beats many plant proteins gram for gram.

Read More in This Protein Series

• Protein Rich Foods: Complete Guide for Indian Families
• Paneer Protein: Exact Grams Per 100g
• Curd Protein: How Much Is in Dahi vs Greek Yogurt?
• 50 High Protein Indian Foods: Full List with Grams

Related: Building a full protein plate? See protein in 1 katori dal, egg, chicken and milk (India chart) — including 100 gram dudh, 1 litre milk, and dudh vs dahi numbers.

This article is for general information, not medical advice. If you have lactose intolerance, a milk allergy, kidney issues, or a specific health goal, talk to a doctor or registered dietitian before you change your diet.

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