Best Milk for Protein Shakes: A Complete Nutritional Comparison
Bold Health Protein Plus
What's the best milk
to mix your protein with?
A complete nutritional comparison — water, dairy & plant milks
The liquid you mix your protein powder with makes a bigger difference than most people realise. It can nearly double the calories, add up to 9 grams of extra protein, or contribute almost 350mg of calcium — before you've added anything else.
We've done the numbers on Bold Health Protein Plus mixed with 10 different liquids — water, full cream milk, lite milk, skim milk, almond, oat, soy, coconut, macadamia, and rice milk — at both one scoop (half serve, 19g) and two scoops (full serve, 38g). Toggle between the two below to see exactly what you're getting.
Bold Health Protein Plus is built on a plant-based pea and brown rice protein blend, with prebiotic inulin, digestive enzymes, MCT powder, turmeric extract, and key vitamins and minerals. The liquid you choose simply layers on top of that foundation — so it's worth choosing wisely.
Full nutritional comparison — tap to toggle scoops
| Mixed with | Calories | Protein | Carbs | Sugars | Fat | Fibre | Calcium |
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Key insights at a glance
Breaking it down by liquid type
Water is the simplest, most calorie-efficient option. At zero added calories, carbs, or sugar, it lets Bold do all the talking — you still get 20.9g of protein, 5.2g of prebiotic fibre, 200mg of calcium, and the full vitamin and enzyme stack per full serve.
Dairy milks — full cream, lite, and skim — are the strongest choice if maximising protein and calcium is the goal. Reduced fat milk hits the best balance: 9.7g of protein and 350mg of calcium per 250ml, with moderate calories. Skim milk is the leanest if you want all the dairy nutrition without the fat.
Soy milk is the standout in the plant-based category. At 8.5g of protein per 250ml, it's nearly on par with dairy, and most fortified versions add around 250mg of calcium. Carbs and fat stay moderate too, making it a smart all-round choice for plant-based drinkers.
Almond and macadamia milks are ideal for keeping calories and carbs low. Both come in under 60 calories per 250ml and add less than 2g of carbs. The trade-off is minimal protein — just 1–1.5g per serve — but they blend smoothly and taste great.
Oat milk contributes a useful 1.8g of extra fibre per 250ml, which pairs nicely with Bold's own 5.2g of prebiotic inulin per full serve. It does add more carbs than most plant milks (around 16g), so factor that in if you're keeping an eye on your intake.
Coconut milk (carton variety, not tinned) sits at around 75 calories per 250ml, adds a subtle tropical note, and blends smoothly. It contributes minimal protein but keeps fat and sugar moderate.
Rice milk is the one to approach with caution — it adds the most carbs (around 25g) and natural sugars of any option on this list. If carbs are a consideration, other plant milks are a better fit.
Ready to try Bold Health Protein Plus?
Mix it with whatever liquid suits your lifestyle — water, milk, or your favourite plant-based alternative. Every serve delivers 20.9g of plant-based protein, prebiotic fibre, digestive enzymes, and key vitamins and minerals.
Shop Bold Health Protein Plus* Bold Health Protein Plus nutritional values are per the product nutrition panel: full serve = 38g (2 scoops), half serve = 19g (1 scoop). Milk values are per 250ml standard serving based on FSANZ Australian food composition data. Plant milk values reflect unsweetened varieties — sweetened versions will carry higher sugar and calorie counts. Fortified plant milks may vary in calcium content by brand. All figures are approximate and rounded to one decimal place. "Low cal" badge applied where total serve is 100 calories or under. "High protein" badge applied where total protein is 28g or above.
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