4. Yogurt, milk, and soymilk
1 gram protein per 9.3 calories
You get around 14 to 20 grams of protein per 1 cup serving of yogurt, milk, or soy-based milk products. Expect Greek yogurt, skyr, and kefir to have slightly more protein than regular variations. For skim and soy milk, you get 8 grams of protein in a 1 cup serving (245 grams).