The simple answer is yes. But it may not be any better than regular dairy milk if you are a young or middle-aged adult who manages to put away two to three servings of dairy products, like cheese, yogurt and/or milk, each day.
However, copious milk intake is rare, these days. Sales have been falling for seven to eight decades. According to data from national surveys, Americans are coming up short on the vitamins and minerals supplied by milk—especially calcium.
However, copious milk intake is rare, these days. Sales have been falling for seven to eight decades. According to data from national surveys, Americans are coming up short on the vitamins and minerals supplied by milk—especially calcium.
Clearly, drinking plain milk does not appeal to 21st century Americans—if you believe the decades-long decline in milk sales.
The Economic Research Service (ERS) of the U.S. Department of Agriculture (USDA) reports that although total dairy intake has increased, fewer people of any age drink milk every day. We enjoy more cheese and butter instead.
(Of course, lactose intolerance can complicate milk digestion, particularly for people of certain ethnic backgrounds.)
The 2026 Dietary Guidelines for Americans (DGA) continues to recommend three daily dairy servings for a standard 2,000-calorie diet. Perhaps, the new DGA, which emphasize whole milk, will increase milk's popularity.
Estimated reading time: 9 minutes
Ultra-filtered Milk Concentrates Protein, Calcium & Cuts Carbs
I’m not going to examine the many reasons for this dairy-drinking dip. Instead, let’s look at ultra-filtered (UF) milk as a potentially healthier milk option.
UF milk is passed through a semi-permeable membrane (a filter). Water and sugars (carbs) are removed while protein and calcium are concentrated, potentially providing 40% of the Daily Value for calcium.
Much of the lactose is removed, though not all. The lactase enzyme is then added, which makes the milk taste slightly sweeter and improves digestibility. Because it is more concentrated, UF milk is also creamier, perfect for coffee or tea.
Fairlife, owned by Coca-Cola, has widespread distribution and is available at many major grocers as well as Target, Walgreens.
Darigold produces FIT Milk, available at retailers including Target and Walmart. Other U.S. brands include Organic Valley Ultra, Pioneer Pastures from a2, Trader Joe’s house brand (at select stores), H-E-B’s Mootopia, and Kroger’s Carbmaster®.
Is Ultra-Filtered Milk an Ultra-Processed Food?
The additional processing steps have led some people to call it “frankenmilk.” They may not be considering that regular milk is already a processed product.
Milk must be processed to make it safe and palatable. (I can testify that processing improves flavor. I sometimes had to drink raw milk growing up. I did not relish it, and raw milk can be a source of foodborne illness.)
Regular milk goes through four steps before reaching grocery shelves. The steps are:
- Standardization: Separation and adjustment of the cream
- Pasteurization: Heat treatment to kill harmful microbes
- Homogenization: Blending of the milk to prevent fat separation
- Fortification: Addition of vitamins A and D (fortification can occur at the end of standardization)
Does concentrating the milk through filtration make it “super milk” and healthier than regular dairy milk?
That depends on your nutritional goals.
It’s also worth noting that plant-based milks require extensive processing to transform almonds, oats, soy, or coconut into a beverage.
Best for the Young, the Old, the Active
You’ll have to decide if more protein and calcium and fewer carbs justify the extra cost—which can be twice as much. (Remember, extra milk is needed to make ultra-filtered milk.)
Highly active individuals who play sports or spend regular time in the gym lifting weights could benefit from the extra protein, especially for recovery. (Chocolate flavors of ultra-filtered milk are perfect for this purpose!)
UF milk can help boost calcium intake at both ends of the age spectrum.
Bone and Tooth Benefits for Teens & Tots
Milk serves up healthy nutrition for growing bodies.
Young kids and teens could reap benefits from UF milk since they are actively building bones and teeth. These growing humans can be poor dairy consumers.
Ultra-filtered milk can enhance intake as a cereal topper and smoothie-filler and through the flavored varieties and protein shakes.
Fairlife's large product line includes individual-serving bottles and shakes designed to boost protein intake. Some flavored varieties contain artificial sweeteners and additives, as do certain versions of Kroger’s Carbmaster®. Always read both the Nutrition Facts and ingredient list.
Flavored milks typically contain added sugars, and sometimes artificial sweeteners are used alongside sugar to improve taste.
Calcium + Protein for Older Adults, Vegetarians
In addition to growing bodies, aging bodies can use extra calcium and protein. Women older than 50 and men older than 70 have increased daily calcium needs to support bone health.
In the 5 to 6 years after menopause, half of all women lose 10% of their bone mass, and some lose as much as 20%. In older men, hip fractures from osteoporosis are the leading cause of morbidity and mortality.
Need a nutrition resource for bone health? Check out my collection of bone friendly recipes and get science-backed advice from Practical Dietitians.
For these age groups, the Recommended Daily Allowance (RDA) for calcium increases to 1,200 mg/day. This uptick occurs when appetites may be growing smaller with age. (Stomach capacity, however, doesn’t always decrease as you grow older.)
Ultra-filtered milk could be a dietary tool to improve calcium intake without increasing volume or calories. It can help meet increased protein needs, particularly for those who don't eat much meat, poultry, or fish.
The Academy of Nutrition and Dietetics supports increased protein for older adults–as much as 1.6 g/kg per day. For a 110-pound woman, this equals 80 grams of protein per day. For a 150-pound man, it is about 109 grams per day.
Vegetarian protein fix
For vegetarians who consume dairy, UF milk is a strong source of protein and vitamin B12.
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Aside from drinking it straight up, try adding it to soups, savory and sweet puddings, sauces, and frozen desserts for more protein and creamy texture.
Vegetarians whose diets include plenty of cheese and green leafy vegetables, may be less concerned about calcium intake.
Low-Carbohydrate Diets: Keto, Atkins, Diabetes, Etc.
Ultra-filtered milk contains about half the sugar of regular milk. Whole UF milk can fit into some lower-carbohydrate eating plans, including keto, depending on individual carb limits.
For people with diabetes, UF milk can shave some sugar off a meal or snack. Some may find that milk makes a useful bedtime snack, as protein may help stabilize blood sugar overnight.
Reducing sugar is popular! The Dietary Guidelines for Americans recommend that no more than 10% of your daily calories come from added sugars. (That’s about 12 teaspoons of sugar for a 2,000-calorie diet.)
Is Ultra-Filtered Milk Healthy?
With the extra protein and calcium, ultra-filtered milk checks the boxes for what is known as a functional food.
Functional foods offer health benefits above the norm, adding extra nutrition and often, marketing appeal.
Some dietitians argue that most Americans don’t need more protein. But RD Michelle Dudash, who wrote the book "Clean Eating for Busy Families," said:
“For diabetics and anyone who is really watching their carbohydrate intake closely, the 6 grams of difference between regular milk and fairlife can be significant.”
ALthough Dudash specifically referenced fairlife, the point applies to most unflavored ultra-filtered milks.
Some analysts view Coca-Cola’s acquisition of fairlife several years ago as a strategy to help the soda manufacturer pivot to the lower sugar beverages consumers are seeking.
Plain Milk is Healthy, Too
Regular milk is a nutritional bargain. While it may not contain as much protein or calcium as UF milk, it offers comparable vitamin and mineral benefits.
Both types of milk provide:
- potassium
- magnesium
- phosphorus
- zinc
- selenium
- vitamin A
- vitamin B1 (thiamin)
- vitamin B2 (riboflavin)
- vitamin B-12
- vitamin D
In a review of studies on dairy nutrition, including data from the National Health and Nutrition Examination Survey (NHANES), nutrition expert Connie Weaver pointed out:
“Few people who avoid dairy products achieve recommended intakes of several shortfall nutrients, such as calcium, potassium, magnesium, riboflavin, and vitamin D."
Weaver, a nutrition professor at Purdue and former member of the U.S. Dietary Guidelines Committee, has researched the amount of calcium needed for bone growth in children.
“The best and most economical source of the limiting nutrients is dairy,” she said in the review.
Products Made From Ultra-Filtered Milk
In the early days of ultra-filtered milk, some ice creams and yogurts were made with it, though they are less common now.
If you want yogurt that is higher in protein, Greek yogurt and skyr (Icelandic yogurt) are widely available.
You can also make cold-start yogurt in the Instant Pot using ultra-filtered milk, yielding a creamy, high-protein result. UF milk can also enhance the mouthfeel and nutrition of homemade frozen desserts.
Some commercial cheeses use ultra-filtered milk, although regulatory standards have limited this. It's expected that soon the FDA will update the legislation that was proposed 20 years ago to permit use of ultra-filtered milk for cheese-making.
(The proposed rule amends the standards of identity, used in making of cheese and cheese products.)
UF Milk: Conclusions
Ultra-filtered milk is good for you, especially if you don’t consume three servings of dairy daily. It may be especially appropriate for:
- Growing children and teens
- Older adults
- Vegetarians
- Diabetics
- People on low carb/low sugar eating plans, like keto
It can be substituted cup-for-cup in recipes that call for milk and is a practical way to increase protein, calcium, and creaminess while reducing carbohydrates.
Recipes to try...
This from-scratch ginger tea is a wonderfully energizing beverage. Steamed UF milk makes it a rich and creamy treat.
Pumpkin Tomato Soup with Apples blends beloved flavors with a hint of dairy. UF milk boosts the protein in this vegetarian pantry-based soup.
What's more comforting that homemade hot chocolate? Hot chocolate made with UF milk is especially rich and creamy! Try this Mexican Hot Chocolate recipe enhanced with cinnamon.
Copyright © 2026 Jani H. Leuschel
Jani H. Leuschel
Thank you so much for taking the time to read this long-ish article! 💗
Ruth Hall
Thanks for all the good info about milk—what the difference is between different types of milk and how to find what might be the best for my age group, etc. I would never take the time required to research all of this— grateful to know it!