Skip the scramble and sip your way to stronger mornings.

Protein plays a vital role in muscle recovery, immune function, and overall wellness—and your daily needs depend on factors like age, activity level, and goals. Surprisingly, some drinks—like cow’s milk, soy milk, kefir, bone broth, and protein-packed smoothies—deliver even more protein than a single egg. These nutrient-dense beverages are not only convenient and versatile but also a smart way to support a well-balanced diet.

So, how much should you be getting? According to the Dietary Guidelines for Americans, most adults need between 46 to 56 grams of protein per day, depending on factors like age and sex. Your lifestyle and activity level can also influence your individual needs.

While classic sources like chicken, fish, tofu, yogurt, and cottage cheese are excellent ways to reach your daily target, you might be surprised to learn that some beverages pack a protein punch too.

To give you a fun comparison, a large egg contains about 6 grams of protein. Using that as a benchmark, we’ve rounded up five drinks that deliver even more protein than an egg—making them convenient and nutritious ways to support your daily intake

1: Cow’s Milk

A classic and powerful protein source, cow’s milk delivers around 8 grams of protein per cup—easily topping an egg. It’s also rich in calcium and often fortified with vitamin D, making it a great choice for supporting strong, healthy bones. Enjoy it on its own, pour it over cereal, or use it in recipes like chia seed pudding for a nutritious boost.

2: Fortified Soy Milk

Fortified soy milk packs around 6.3 grams of protein per cup—right on par with an egg. It’s a plant-based powerhouse, often enriched with calcium, vitamin D, and vitamin A to match the benefits of cow’s milk. Ideal for vegans, vegetarians, and anyone avoiding dairy, soy milk is a smart, protein-rich option that fits seamlessly into a balanced, nutritious lifestyle.

3: Milk Kefir

Milk kefir is a tangy, fermented drink loaded with probiotics and protein—offering about 8.8 grams per cup. Made from kefir grains, it delivers over 60 strains of beneficial bacteria and yeast, surpassing yogurt in microbial diversity. These probiotics may support digestion, heart health, and even mood regulation, making kefir a gut-friendly, high-protein beverage worth sipping regularly

4: Bone Broth

Bone broth has deep roots in Asian cuisine and is now a protein-packed staple in many kitchens. A single cup of chicken bone broth offers around 9 grams of protein. Whether sipped on its own or used to enrich soups and grain bowls, bone broth adds flavor and nutrition. For a DIY twist, try making your own beef bone broth for even richer taste and benefits.

5: High-Protein Smoothies

Smoothies are one of the easiest and tastiest ways to boost your protein intake. With the right ingredients, a single smoothie can pack 15–20 grams of protein—plus fiber, vitamins, and antioxidants. Start with a base like cow’s milk, soy milk, or kefir, then blend in protein-rich add-ins like Greek yogurt, protein powder, or nut butter. Try a Berry-Kefir Smoothie for 15 grams of protein, or sip on an Almond Butter & Banana Protein Smoothie with 19 grams for a truly satisfying blend.

Expert Insight

Looking to boost your protein intake or diversify your daily sources? Drinks like cow’s milk, fortified soy milk, kefir, and bone broth offer a convenient, nutrient-rich way to meet your goals. These high-protein beverages are not only great on their own—they also make excellent bases for wholesome, satisfying smoothies. Blend, sip, and enjoy your protein the delicious way.