This Protein-Rich Milk Can Make Your Smoothies and Cereal Bowls More Satisfying and Filling

It’s also excellent for making creamy lattes.

While plant-based alternative milks have become increasingly trendy in recent years, the most common complaint about them is that they often don’t measure up in nutrition compared to dairy milk. The thing is, dairy milk might not be suitable for certain people, particularly those who are lactose intolerant. That’s where ultra-filtered milk comes in. This new-age milk is high in protein and calcium while containing no (or very little) lactose. But what is ultra-filtered milk, anyway? Two registered dietitians *whey* in to answer this question and more.

What is ultra-filtered milk?

“Ultra-filtered milk is a type of milk that has been processed to remove some of the water and lactose, while increasing the concentration of protein and calcium,” says Lauren Manaker, RDN, a Charleston-based registered dietitian. “The result is a creamier, more nutrient-dense milk that retains the essential minerals and vitamins found in traditional milk, but with added benefits.”

How ultra-filtered milk is made

What really sets ultra-filtered milk apart from regular cow’s milk is the process through which it’s made. To become ultra-filtered, milk passes through a filtration system utilizing semi-permeable membranes, explains Meggie Connelly, RDN, registered dietitian and culinary nutritionist specializing in polycystic ovary syndrome (PCOS). These membranes allow water and lactose to be removed from the milk while larger molecules, like protein and calcium, are retained, enhancing the nutrition profile of the final product.

Once the filtration process is complete, some water and fat are usually added back to the milk. Fat is added to the desired level of the finished milk, whether that be one percent, two, or otherwise. Oftentimes lactase is also added to break down any lingering lactose found in this niche milk. Then, the milk also goes through the standard homogenization and pasteurization processes.

Ultra-Filtered Milk vs. Regular Milk

Because of the unique steps ultra-filtered milk goes through, it actually has quite a few differences from regular milk. Let’s explore.

1. Nutrition

The nutritional differences between regular and ultra-filtered milk is the real selling point of this buzz-worthy product. This comparison below clearly shows ultra-filtered milk to be superior in terms of protein, carbohydrate, calcium, and vitamin D content.

	2% Regular Milk (1 cup)	2% Ultra-Filtered Milk (Fairlife) (1 cup)
Calories	120	120
Protein	8 g	13 g
Total Carbohydrate	12 g	6 g
Calcium	250 mg, 25% DV	380 mg, 30% DV
Vitamin D	0 mcg, 0% DV	5 mcg, 25% DV
Lactose?	Yes	No

“Protein provides amino acids which are the ‘building blocks of life,’ helping to repair and build muscles (and most every other tissue in the body) as well as create hormones and enzymes,” Connelly says. Meanwhile, calcium is essential for supporting healthy bone growth and development but also aids in muscle contraction, heart health, and nerve function as a major electrolyte. While vitamin D isn’t guaranteed in ultra-filtered milk, products that are fortified with this micronutrient (like Fairlife) help boost bone, muscle, immune, cell, and metabolic health.

“Both milks are also excellent sources of vitamin A, riboflavin, vitamin B12, phosphorus, zinc and selenium,” Connelly adds.  These nutrients combine to champion healthy growth and development, energy metabolism, bone health, and immune function. Also, contrary to popular belief, dairy milk isn’t bad your gut.

3. Processing

While both milks undergo homogenization and pasteurization, ultra-filtered milk goes through additional processing to achieve its optimal nutritional profile. This processing mainly involves filtration through semi-permeable membranes that allow water and lactose to flow out while keeping protein and calcium in.

“Due to this filtration process, ultra-filtered milk stays fresher for longer than regular milk when refrigerated properly, making it a convenient choice for those who may not consume milk quickly,” Manaker says.

4. Taste and texture 

Although ultra-filtered milk is lower in carbohydrate, it actually tastes sweeter than the traditional stuff. “The reduction in lactose gives ultra-filtered milk a slightly sweeter taste without the addition of any sugars,” Manaker says. This is due to the fact that the byproducts of broken down lactose, glucose and galactose, register as sweeter to the taste buds than intact lactose.

Also, because of the filtration process, ultra-filtered milk tends to be thicker than regular milk, resulting in a more satisfying drinking experience.

5. Cost 

Another major difference between the two milks is the price. “Ultra-filtered milk typically costs more due to the additional processing it undergoes,” Manaker says. However, this can vary depending on region and retailer. “Personally, in my grocery store the prices between ultra-filtered milk and regular milk are very similar,” Connelly adds.

Who should drink ultra-filtered milk?

While ultra-filtered milk is a great buy for anyone without a severe milk allergy, there are certain demographics that can particularly benefit from this milk variety.

1. People with lactose intolerance

This type of milk is especially appealing to those who want to reap its nutritional benefits but are sensitive to lactose or lactose intolerant. And while many ultra-filtered brands are lactose-free, others may still contain some traces of the milk sugar, so be sure to check the label before purchasing and test a small amount first if you’re extremely reactive to lactose.

2. People with diabetes

The reduced carbohydrate content of ultra-filtered milk makes it an excellent choice for those with metabolic concerns, like type 2 diabetes. Ultra-filtered milk has literally half the carbohydrate content of regular milk, simplifying blood sugar management and carbohydrate counting.

3. Athletes

For those looking to increase their protein intake, this milk is also a great grab thanks to its impressive protein content. “This makes it particularly appealing to athletes, bodybuilders, and those on high-protein diets,” Manaker explains.

4. Those focused on bone health

And finally, if bone health is a top priority, ultra-filtered milk can also be beneficial as a higher-calcium option than regular milk. “I really like recommending it to parents who have teenagers or kids with limited intake to help them reach peak bone density,” Connelly says. It can be a beneficial addition for older adults trying to maintain their bone density or manage osteopenia or osteoporosis as well.

How to use ultra-filtered milk

Ultra-filtered milk can be used exactly like regular milk in daily life. However, when cooking or baking, the thicker texture of ultra-filtered milk can sometimes impact the final product, resulting in a denser texture or thicker consistency. To adjust for this, you can either add extra ultra-filtered milk or a bit of water to the recipe.

But the thicker texture of ultra-filtered milk can also be a major bonus in certain recipes like sauces, lattes, and creamy soups— offering an almost cream-like effect.

There are plenty of other ways to use this milk, too. “My clients love it as a high-protein snack on its own, added to a smoothie, made into homemade pudding, or enjoyed over granola or oatmeal,” Connelly says. Ultra-filtered milk can also be added to cold cereal in the morning or used in baking.

The best ultra-filtered milks to buy

The market for ultra-filtered milk is still pretty limited compared to regular dairy milk or even alternative milks. However, there are some great options to look for on your next grocery run.

Fairlife Lactose-Free 2% Milk, $5.19

Quantity: 52 fluid ounces

Servings Size: 8 fluid ounces

Calories: 120 calories

Carbs: 6 grams

Protein: 13 grams

Calcium: 380 mg (30% DV)

Vitamin D: 5 mcg (25% DV)

Lactose: No

Pros

• Fortified with vitamin D
• Lactose-free

Cons

• More expensive than non-organic regular cow’s milk

Slate French Vanilla Shake, $32.99

Quantity: 12 pack of cans

Servings Size: 11 fluid ounces

Calories: 100 calories

Carbs: 2 grams

Protein: 20 grams

Calcium: 541 mg (40% DV)

Vitamin D: 5 mcg (25% DV)

Lactose: No

Pros

• Extremely high in protein and calcium
• Lower in calories

Cons

• This is a shake made with ultra-filtered milk and is sweetened with monk fruit and stevia, making it unsuitable for many recipes.

Kroger® Carbmaster 2% Milk, $4.99

Quantity: 59 fluid ounces

Servings Size: 8 fluid ounces

Calories: 100 calories

Carbs: 3 grams

Protein: 11 grams

Calcium: 360 mg (25% DV)

Vitamin D: 2.5 mcg (10% DV)

Lactose: No

Pros

• Affordable compared to other ultra-filtered milks
• Highly accessible as a Kroger product

Cons

• Can only be purchased at Kroger stores
• Not organic

FAQs

Is ultra-filtered milk lactose-free?

Yes! Most ultra-filtered milks are lactose-free or extremely low in lactose, thanks to the filtration process and frequent addition of lactase to the final product. Though, be sure to look at the packaging of whatever ultra-filtered milk you’re looking to buy to be sure.

Is ultra-filtered milk pasteurized?

More than ninety-nine percent of milk you’ll find for purchase at the grocery store—ultra-filtered milk included—will be pasteurized. The food label should clearly state this, so double-check before purchasing.

Is ultra-filtered milk safe during pregnancy?

As long as the ultra-filtered milk you’re buying is pasteurized, it’s completely safe to consume during pregnancy. Just be sure to use the milk within seven to 14 days (defer to product packaging for the most accurate time frame) once it’s opened and keep refrigerated.

Why does ultra-filtered milk last longer?

The filtration process to make this milk, in combination with pasteurization, yields ultra-filtered milk more shelf-stable than traditional unopened milk. Once you open the product, however, you still need to consume it within seven to 14 days, depending on the brand, to ensure you don’t accidentally drink spoiled milk.