You might be curious about what kind of milk ultra-filtered milk even is and what exactly makes it so “ultra.” While we have classic, wholesome cow’s milk that can be found almost anywhere, ultra-filtered milk is sort of like cow’s milk 2.0. It’s said to contain nearly twice the protein of regular milk with only half the sugar and has promises of superior nutrition. And for you lactose-intolerant folks out there, it also has the lactase enzyme added to it, making it lactose-free. Often referred to by brands like Fairlife, ultra-filtered milk has been rising in popularity, but is it convincing enough to buy over regular milk? Let’s find out.
Comparing ultra-filtered milk vs milk
Ultra-filtered milk | Cow milk (including whole, 2%, skim, etc.) | |
Type | Animal-based | Animal-based |
Allergens | Milk | Milk |
Vegan? | No | No |
Paleo? | Varies | No |
Keto? | Varies | No |
Ultra-filtered milk can align with both paleo and keto diets thanks to its lower carb content compared to regular cow’s milk. But while it can fit within these diets, it might still not be considered “traditional” to paleo or keto principles. On the other hand, regular cow’s milk is incompatible with paleo, vegan, and keto diets because of its lactose and higher carb content. Both milks share milk as a common allergen, which makes them unsuitable for those with milk allergies.

Differences between ultra-filtered milk and milk
What sets ultra-filtered milk and milk apart is their composition. Ultra-filtered milk goes through an extraction process to remove extra water and lactose, the sugar naturally found in milk. The process also concentrates the milk’s solids, which means it’s higher in protein compared to regular cow milk. Lactase enzymes are also added to the milk to make it lactose-free. Regular cow’s milk keeps its natural composition, which includes lactose.
Types of cow’s milk
While there’s ultra-filtered milk and regular cow milk, there’s also multiple different versions of regular cow milk you’ll find on the shelves, including:
Whole milk: Velvety, full-fat milk with around 3.25% milk, enjoyed for its creamy taste and richness.
2% milk (reduced-fat): A lighter alternative to whole milk with 2% fat content that maintains some creaminess.
1% milk (low-fat): A leaner option with just 1% fat for a healthier profile that still comes with milk’s original nutritional goodness.
Skim milk (non-fat): Non-fat milk that preserves nutrients and taste while keeping calories and fat to a minimum.
Lactose-free milk: Milk treated with added enzymes to make it easier to digest for those with lactose intolerance.
Raw cow milk (whole): Untouched and unpasteurized milk straight from the cow that may carry health risks.
Flavored milk: Cow’s milk infused with flavors like chocolate, vanilla, and strawberry, often with added sugars for a boost of sweetness.
How to use ultra-filtered milk vs milk
As the consistency, flavor, and essence of both ultra-filtered milk and regular cow’s milk are essentially the same (with half the sweetness), you can use them interchangeably in many ways. But, with the differences in lactose and protein content, ultra-filtered milk has a few special uses. Let’s take a look.
Ultra-filtered milk:
- With its higher protein content and reduced water content, it can be used to make a creamier and thicker whipped topping.
- Use in shakes and smoothies for its higher protein content.
- Create creamy, non-dairy soups and sauces.
- Use as a creamer in coffee or tea.
- Pour over oatmeal or cereal.
- Make milk products like yogurt and buttermilk.
Milk:
- Whip up rich custards and puddings.
- Use as the base for classic sauces like béchamel and cheesy sauces.
- Froth for coffee, tea, or hot chocolate.
- Blend smoothies or milkshakes.
- Make classic savory recipes like creamy mushroom gravy and mashed potatoes.
- Create desserts like ice cream, puddings, custards, and flans.
Can you substitute ultra-filtered milk for milk?
Since ultra-filtered milk is essentially cow’s milk with certain components removed, it can be used interchangeably with cow’s milk for most cooking and beverage purposes. In some rare cases, its different composition can affect the final texture or flavor of certain dishes, like baked goods.
Nutrition: Ultra-filtered milk vs milk
In terms of nutrition, ultra-filtered milk is in a class of its own, considering its makeup is altered. It’s not entirely similar to any type of regular cow’s milk. At 120 calories per cup and 4.5g of fat, it places somewhere between 1% and 2% milk. Where it shines, however, is its lower sugar content (6g vs 11g – 13g), higher protein content (13g vs 8g), and lower carb content (6g vs 11g – 13g). It also has the same high calcium (30% DV) and vitamin D (25% DV) content as skim milk.
The best part about regular milk is that, depending on the type you choose, you can adjust the amount of calories, carbs, and fat you get. For example, whole milk will have the most calories and fat but is lowest in carbs and total sugar.
Per 1 cup (237 ml/8 oz.) | Calories | Total fat (sat. fat) | Total carbs | Total sugars (incl. added) | Protein | Calcium | Vit D |
Ultra-filtered milk (Fairlife) – 2% | 120 | 4.5 g (3 g) | 6 g | 6 g (0 g) | 13 g | 30% DV | 25% DV |
Whole milk | 160 | 8 g (4.5 g) | 11 g | 10 g (0 g) | 8 g | 25% DV | 10% DV |
2% milk | 130 | 5 g (3 g) | 12 g | 12 g (0 g) | 8 g | 25% DV | 10% DV |
1% milk | 110 | 2.5 g (1.4 g) | 13 g | 12 g (0 g) | 8 g | 25% DV | 10% DV |
Skim milk (non-fat milk) | 90 | 0 g | 13 g | 12 g (0 g) | 8 g | 30% DV | 25% DV |
How to store ultra-filtered milk and milk
Both milks should be stored in the fridge at all times. An interesting fact about ultra-filtered milk is that because it’s pasteurized at an even higher temperature for less time than regular milk, it has a much longer shelf life unopened – up to 45 days after processing. After opening, cow’s milk will stay fresh for different lengths of time depending on the type. Whole milk lasts around 5 – 7 days, reduced-fat and skim last 7 days, and lactose-free milk lasts 7 – 10 days. Ultra-filtered milk is said to stay fresh for up to 14 days.
Ultra-filtered milk vs milk: What’s the verdict?
The verdict is that if you’re looking for cow’s milk with more protein, less sugar, and potentially a lactose-free alternative, ultra-filtered milk is a fantastic choice. And thanks to its higher protein content, it works great in protein shakes and when making milk products like buttermilk, whipped cream, and yogurt. But, of course, we can’t disregard cow’s milk altogether. With its pure dairy goodness, it’s a lifelong choice for classic recipes like mac and cheese, homemade ice cream, or simply dunking your cookies.
FAQs
Ultra-filtered milk typically has more protein and less sugar, which is ideal if you’re looking to up your protein intake or reduce your sugar intake. It also has a higher percentage of your daily value of calcium and vitamin D. However, it’s likely to have the same vitamin and mineral content otherwise, making them both nutritionally dense overall.
Yes! Ultra-filtered milk is real cow milk. It starts off as regular cow milk but goes through a filtration process to remove some components, like lactose and water, while concentrating the protein and solids. The process doesn’t change its nature as milk but rather tweaks its composition to provide certain advantages.
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