Buffalo Milk · Protein
Buffalo Milk Protein: How Much per Glass & Is It Good for Muscle?
Buffalo milk has about 3.75 g of protein per 100 g, so a 250 ml glass gives roughly 9.7 g, compared with about 8.1 g in whole cow milk. Like all milk protein it is high-quality and complete: mostly casein, with whey. Its beta-casein is the A2 type. For muscle building it works well after training, though its fat makes it calorie-heavy for anyone who is also cutting weight.
Quick take
- ~3.75 g protein per 100 g; ~9.7 g per glass.
- About 20% more than whole cow milk.
- Complete protein: casein + whey; A2 beta-casein.
- Good post-workout — but ~250 kcal per glass.
For vegetarians, milk is one of the easiest protein sources. Buffalo milk gives a bit more per glass.
We make A2 buffalo bilona ghee; ghee itself has almost no protein (ours tests below 0.01 g per 100 g).
Protein per serving
| Serving | Buffalo milk | Whole cow milk |
|---|---|---|
| 100 g | 3.75 g | 3.15 g |
| 250 ml glass | ~9.7 g | ~8.1 g |
| 500 ml (2 glasses) | ~19.4 g | ~16.3 g |
What kind of protein
Milk protein is roughly four-fifths casein and one-fifth whey. Casein digests slowly; whey quickly. Together they provide all essential amino acids. In buffalo milk the beta-casein is the A2 type (is buffalo milk A2?).
Buffalo milk for muscle building
- A glass after training gives about 10 g protein plus carbohydrate for recovery.
- Two glasses a day add about 20 g protein and 500 kcal — helpful when bulking (weight gain, ghee for gym).
- Cutting? Protein per calorie is better in toned milk or curd, because buffalo milk’s fat adds calories (weight loss).
Protein per calorie
Buffalo milk gives about 3.9 g protein per 100 kcal; whole cow milk about 5.2 g. So buffalo milk wins on protein per glass, cow milk on protein per calorie.
More protein from the same milk
Paneer concentrates the protein: about 180–200 g of paneer per litre of buffalo milk (buffalo milk paneer). Hung curd does the same (curd).
Sources & references
- USDA FoodData Central — Milk, Indian buffalo, fluid (SR Legacy 171280)
- USDA FoodData Central — Milk, whole, 3.25% milkfat (SR Legacy 172217)
- Kathiravan P et al. A study on β-casein gene polymorphism in crossbred cattle and Murrah / graded Murrah buffalo in Tamil Nadu. Indian Journal of Animal Research, 2023; 57(7)
Frequently asked questions
How much protein is in buffalo milk?
About 3.75 g per 100 g, or roughly 9.7 g in a 250 ml glass.
Does buffalo milk have more protein than cow milk?
Yes, about 20% more per glass, though cow milk has more protein per calorie.
Is buffalo milk good for muscle building?
Yes, it provides complete casein and whey protein, though its calories suit bulking more than cutting.
Is buffalo milk protein A2?
Yes, buffalo milk carries A2 beta-casein.
The fat of that milk, as ghee
A2 Farmer Buffalo Bilona Ghee — A2A2 confirmed by PCR, 99.76% milk fat, hand-churned and glass-packed. From ₹799.
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