Steer clear of nut milk
“When people start to choose rice or almond milk, one of the things they miss out on is a solid serving of protein,” says Mills. Low-fat milk has about four grams of protein per half-cup, but almond and rice milk have less than one gram. Pick soy milk, which has about the same amount of protein as cow’s milk, if you need a dairy-free option. If you do go with nut or rice milk, add some whole nuts for an extra punch of protein.