Fairlife Ultra-Filtered Milk: 13g Protein per Cup, Labelgrade B+
B+ 80 / 100 — About 50% more protein than standard 2% milk at the same calorie count. Two-step filtration concentrates protein and removes most of the lactose; added lactase enzyme finishes the job. Cleanest mass-market high-protein milk on the US shelf.
🛒 Buy on Amazon →The short answer
Fairlife Ultra-Filtered Milk delivers 31 g of protein per 240 ml cup (USDA FDC 2757397) — about 13 g per 100 ml, or roughly 50% more protein than standard 2% milk at identical calories. The trick is two-stage microfiltration that concentrates the protein-and-calcium fraction while removing most of the lactose; added lactase finishes off whatever lactose remains. The Labelgrade is B+ (80 / 100): a strong protein-density bump over regular milk, clean ingredient panel (4 items including 2 added vitamins), zero added sugar, low saturated fat. The one ding is sodium (288 mg per cup) which climbs alongside the concentrated minerals.
Why this Labelgrade
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | B- | 70 / 100 | 13 g per 100 ml — much higher than standard milk (3.4 g/100 ml) but still moderate vs Greek yogurt (16-18 g/100 g) or whey powder (~70 g/100 g). The per-serving total (31 g) is what matters for a typical use case |
| Ingredient quality | B+ | 83 / 100 | Four items: ultra-filtered milk, lactase enzyme (breaks down residual lactose), vitamin A palmitate, vitamin D3. The two vitamins are FDA-mandated for any product labeled “milk” |
| Saturated fat load | A | 91 / 100 | 1.5 g per 100 ml — typical for 2% milk (the un-filtered fat ratio is preserved). Per cup, 3.6 g is moderate; well within the 20 g FDA daily ceiling |
| Sodium load | A- | 88 / 100 | 288 mg per cup is ~3× regular milk (~100 mg). The filtration concentrates minerals along with protein. Significant for DASH-level low-sodium diets; fine for most |
| Sugar load | A+ | 100 / 100 | 14 g of sugar per cup, all naturally-occurring lactose (filtration reduces lactose ~90%, but doesn’t eliminate it; some milk sugar remains). Zero added sugar |
| Fiber | F | 30 / 100 | 0 g, expected for a dairy product |
| Overall | B+ | 80 / 100 | The clearest “more protein, same calorie” win on the milk shelf. Worth the price premium if you cook with or drink milk regularly; less compelling if you’re already getting protein from other sources |
How it compares
| Product | Protein per cup (240 ml) | Calories | Sodium | Added sugar |
|---|---|---|---|---|
| Fairlife Ultra-Filtered 2% (this product) | 31 g | 240 | 288 mg | 0 g |
| Standard 2% milk | 8 g | 120 | ~115 mg | 0 g |
| Fairlife Core Power Vanilla shake (11.5 fl oz) | 26 g | 170 | 230 mg | 7 g |
| Fage Total 0% Nonfat Greek yogurt (180 g) | 32 g | 162 | 117 mg | 0 g |
| Plain chicken breast (100 g cooked, benchmark) | 31 g | 165 | ~75 mg | 0 g |
The straightforward comparison is Fairlife vs standard 2% milk: same calories per cup, ~4× the protein. That’s the entire value proposition.
Against Fage Greek yogurt, the per-serving protein is nearly identical (31 vs 32 g) but Fage delivers it at 32% fewer calories and 60% less sodium. Yogurt wins on density; Fairlife wins on use cases where yogurt doesn’t fit (coffee, cereal, cooking, smoothies).
Against Core Power (Fairlife’s own protein-shake spinoff), regular Fairlife wins on cost per gram of protein and is unflavored — Core Power is sweetened and flavored, optimized for grab-and-go, costs about 2-3× per gram of protein.
Whole-food equivalent
One 240 ml cup of Fairlife Ultra-Filtered Milk (31 g protein) ≈ 100 g of cooked chicken breast — about 3.5 oz. The advantages over chicken: convenience, calcium (~30% DV per cup), built-in vitamin D, works in coffee/cereal/smoothies. The trade-offs: 75 more calories, 3.5× the sodium, has some natural sugar from lactose.
Scope
This page covers Fairlife Ultra-Filtered 2% Reduced Fat Milk (UPC 00811620021418, USDA FDC 2757397) at the standard 240 ml cup serving. Fairlife also sells:
- Whole / 2% / Skim / Fat-Free variants — same protein concentration (~13 g per cup), different fat / calorie levels
- Chocolate / Strawberry / Vanilla flavored variants — same protein density but add 5-15 g of cane sugar
- Lactose-free 2% — explicitly labeled lactose-free; very similar nutrition
- Core Power — concentrated protein shake spinoff, sweetened
- Yup! — flavored kid-targeted ultra-filtered milk in single-serve bottles
Per-100-ml protein density is consistent across the unflavored variants (~13 g). Per-cup values scale with serving size. Always check the actual carton label.
Ingredients (from the USDA Branded Foods entry)
Low fat ultra-filtered milk, lactase enzyme, vitamin A palmitate, vitamin D3.
Where to buy
Affiliate links — we may earn a commission at no extra cost to you. The Labelgrade score is independent of affiliate relationships. More.
🔬 Compare this product side-by-side with any other →
Quick Facts
Per serving · 1 cup (240 ml / 240 g)
Full nutrition facts
| Nutrient | Per Serving (1 cup (240 ml / 240 g)) |
|---|---|
| Calories | 240 |
| Protein | 31.2g |
| Total Fat | 6g |
| Saturated Fat | 3.6g |
| Total Carbohydrates | 14.4g |
| Dietary Fiber | 0g |
| Total Sugars | 14.4g |
| Added Sugars | 0g |
| Sodium | 288mg |
Scope: This page applies specifically to Fairlife Ultra-Filtered Milk · UPC 00811620021418. Other sizes, flavors, or formulations may differ.
How this fits each diet
Each score is computed from the same USDA nutrition + ingredient data, against the published rules of each diet. They tell you "does this food fit this diet" — not whether the diet is right for you.
contains animal-derived ingredients
contains no listed meat or fish
no wheat, barley, rye, or malt detected in USDA ingredient list
Frequently Asked Questions
How much protein is in Fairlife Ultra-Filtered Milk?
13 g of protein per 100 ml — about 31 g per 240 ml cup (USDA FDC 2757397). That's roughly 50% more than standard 2% milk (8 g per cup) at the same calorie count, which is the entire point of Fairlife's filtration process.
How does Fairlife achieve more protein than regular milk?
Ultra-filtration. Standard milk is roughly 87% water, 3% protein, 5% lactose, 3% fat, plus minerals. Fairlife runs the milk through a microporous filter that separates the high-protein/high-calcium fraction from the water + lactose. They then re-blend to a specific protein:fat:carb target. The result is a denser, lactose-reduced milk that's chemically still just milk.
Is Fairlife lactose-free?
Effectively, yes. The ultra-filtration removes about 90% of the lactose, then added lactase enzyme breaks down the rest. People with lactose intolerance generally tolerate Fairlife fine; people with milk-protein allergies should still avoid it (the protein content is actually higher than regular milk).
Does it have added sugar?
No. The 14 g of sugar per cup are 100% naturally-occurring lactose from the milk. Compare this to flavored variants (Chocolate, Strawberry, Vanilla) which add 5-15 g of cane sugar.
Why does it have so much sodium?
288 mg per cup is about 13% of the FDA daily limit. That's higher than regular milk (~100 mg per cup) because the filtration concentrates the milk's natural minerals along with the protein. Comparable to fat-free dry milk powder. For most diets it's not a concern; for DASH or kidney-friendly diets it adds up.
Is Fairlife actually a meaningful protein source?
Yes — 13 g per 100 g is high for a beverage. A typical bowl of cereal + cup of milk swap (2% milk → Fairlife) adds 8 g of protein with no other changes. Cooked into oatmeal, scrambled eggs, or a post-workout shake, the protein bump is meaningful without changing taste much.
How does it compare to a Fairlife Core Power shake?
Same brand, different product. Core Power is concentrated further — 26 g of protein per 11.5 fl oz shake vs ~31 g per 8 fl oz of regular Fairlife milk. Core Power is sweetened and flavored (vanilla/chocolate/strawberry); regular Fairlife is plain. Core Power costs about 2-3× per gram of protein. For cooking and adding to coffee, regular Fairlife wins on price. For grab-and-go workout fuel, Core Power wins on convenience.
Is the 'ultra-filtered' label regulated?
Not strictly. The FDA recognizes 'ultra-filtered milk' as a milk product but doesn't set a specific protein threshold for the term. Fairlife sets its own internal targets (~50% more protein than the equivalent fat-level standard milk). Other ultra-filtered brands (fairlife's own Yup!, hp Hood Simply Smart, Organic Valley Ultra) hit similar protein levels via the same process.