Do oats have protein?

Yes. One cup (82 g) of oats gets you 10.6 g of protein and 306 calories. Not to mention they are filling and delicious when you pair them with fruits and nuts. You can add other foods to oats to boost the protein intake, such as nut butter, protein powder, and seeds.

Is Greek yogurt dairy-free?

No. The main ingredient in Greek yogurt is often cow’s milk. It usually contains lactose and can cause discomfort for someone with lactose intolerance. However, some people can tolerate Greek-style yogurt due to the straining process, which results in less lactose than regular yogurt. Some brands may be lactose-free. Try almond, coconut, soy, or cashew milk if you want a dairy-free alternative.

Is there a downside to almond milk?

As with most processed foods, the quality of almond milk depends on the product you buy. It can contain corn syrup, refined sugars, and flavorings. It’s best to choose the unsweetened, plain varieties that are low in additives and high in vitamins. Another downside is the price. Almond milk is more expensive than cow’s milk and is unsuitable for people with nut allergies.

Is rice milk non-dairy?

Yes. Rice milk is a dairy-free product. It is light, watery, and semi-sweet, perfect for desserts. However, it is less nutritious than almond, pea, or soy milk. Although it has very little protein, it is a good option for people with lactose intolerance or soy and milk allergies.