How Many Calories Are in Fairlife Protein Milk and Shakes?

December 28, 2025 •

4 min read

Fairlife's ultra-filtration process concentrates milk's protein and calcium while filtering out some natural sugars, resulting in products that offer 50% more protein and 50% less sugar than regular milk. Understanding how many calories are in Fairlife protein milk and shakes is crucial for anyone monitoring their nutritional intake, especially those with specific fitness goals or dietary restrictions.

Quick Summary

Fairlife protein milk and shakes vary in calorie count based on fat content and product line. The Ultra-Filtered milks are lower in calories and sugar than regular milk, while the Nutrition Plan and Core Power shakes offer higher protein content with low calories for specialized nutrition.

Key Points

Ultra-Filtered Milk Calories: Fairlife ultra-filtered milk ranges from 80 calories (fat-free) to 150 calories (whole milk) per cup, with the calorie count increasing with fat content.
Nutrition Plan Shakes: The Fairlife Nutrition Plan shakes (vanilla and chocolate) contain 150 calories and 30g of protein per 11.5 oz bottle, making them a high-protein, low-calorie option.
Core Power Shakes: The Core Power protein shakes range from approximately 170 calories for the 26g protein version to 250 calories for the Elite 42g protein version, designed for recovery.
Higher Protein, Lower Sugar: Fairlife's filtration process results in products with 50% more protein and 50% less sugar than regular milk, offering a significant nutritional advantage.
Lactose-Free: All Fairlife products are lactose-free, making them digestible for individuals with lactose intolerance.
Source of Protein: The protein in Fairlife products is naturally concentrated from the milk itself, without the addition of protein powders or concentrates.

Understanding Fairlife's Ultra-Filtration Process

Fairlife separates milk into its basic components: water, lactose, protein, vitamins, and minerals. It then recombines these ingredients to achieve a desired nutritional profile, which is higher in protein and lower in sugar. The process also removes most of the lactose, making the products suitable for people with lactose intolerance. The calorie content in different Fairlife products is directly influenced by this process and the subsequent formulation, with variations based on the fat content and added ingredients for shakes.

Calories in Fairlife Ultra-Filtered Milk

Fairlife's standard line of ultra-filtered milks offers a great way to get more protein and less sugar from milk. The calorie count depends on the fat percentage. Here is a breakdown of the calories per 1-cup (8 fl oz) serving for each type:

Fat-Free Skim Milk: At the lowest end, one cup contains around 80 calories. It is an excellent source of protein with minimal fat, making it a favorite for those aiming to reduce calorie intake.
1% Low-Fat Milk: This version provides approximately 100 calories per cup, striking a balance between flavor and fat content.
2% Reduced-Fat Milk: A standard serving of the 2% milk has about 120 calories. It's a popular choice for its creamy texture and balanced nutrition.
Whole Milk: The richest option, Fairlife whole ultra-filtered milk, contains around 150 calories per cup. Despite being whole milk, the ultra-filtration process still results in lower sugar content compared to conventional whole milk.
Chocolate 2% Reduced-Fat Milk (1 cup): A flavored option with slightly more calories, typically around 140 calories per cup.

Calories in Fairlife Protein Shakes

For those seeking a higher dose of protein, Fairlife offers several lines of protein shakes, including the Nutrition Plan and Core Power. These products are formulated for fitness and on-the-go nutrition.

Nutrition Plan Shakes

Fairlife Nutrition Plan shakes are designed to be a convenient and satisfying snack or meal replacement. They are high in protein and low in both calories and sugar.

Vanilla and Chocolate Nutrition Plan: Both flavors contain 150 calories per 11.5 oz (340 mL) bottle.
Key Nutritional Information (Vanilla/Chocolate):
- Protein: 30g
- Sugar: 2g
- Lactose-free: Yes

Core Power Shakes

Core Power is Fairlife's line of shakes targeted towards post-workout recovery. These come in two main protein levels.

Core Power 26g Protein Shakes (Vanilla/Chocolate): These shakes contain approximately 170 calories per 14 oz bottle.
Core Power Elite 42g Protein Shakes (Chocolate): For maximum protein, the Elite version has 250 calories per 14 oz bottle, reflecting its higher protein and fat content.

Comparison of Fairlife Products


Product	Calories (per serving)	Serving Size	Protein (g)	Sugar (g)	Noteworthy
Fat-Free Milk	~80 kcal	1 cup (240ml)	13g	6g	50% less sugar than regular milk
2% Reduced-Fat Milk	~120 kcal	1 cup (240ml)	13g	6g	50% less sugar than regular milk
Whole Milk	~150 kcal	1 cup (240ml)	13g	6g	50% less sugar than regular milk
Nutrition Plan Shake	~150 kcal	11.5 oz (340ml)	30g	2g	High protein, low calorie
Core Power Shake	~170 kcal	14 oz (414ml)	26g	5g	Post-workout recovery
Core Power Elite Shake	~250 kcal	14 oz (414ml)	42g	Varies	Maximum protein

The Nutritional Advantage of Fairlife

Fairlife's ultra-filtered milk and protein shakes offer a significant nutritional edge over conventional dairy products. The core benefit is the altered macronutrient ratio, which favors higher protein and lower sugar. This makes it an appealing choice for a variety of consumers:

For Dieters and Calorie Counters: The lower calorie count in the ultra-filtered milk, especially the fat-free version, allows for greater dietary flexibility. The 150-calorie Nutrition Plan shakes are also a low-calorie option for a protein boost.
For Fitness Enthusiasts: The high protein content in all Fairlife products, particularly the Core Power shakes, makes them ideal for muscle recovery and growth. The protein comes naturally from the milk, not from added powders.
For Those with Lactose Intolerance: The filtration process removes most lactose, allowing individuals who are typically sensitive to dairy to enjoy milk products without discomfort.

Conclusion: Choosing the Right Fairlife Product for Your Needs

The calorie count in Fairlife protein milk and shakes depends on the specific product. While the ultra-filtered milks (80-150 calories per cup) are an excellent upgrade to regular milk for everyday consumption due to their enhanced protein and reduced sugar, the Nutrition Plan (150 calories) and Core Power (170-250 calories) shakes are specifically designed for higher protein needs. Your ideal choice depends on your personal goals—whether you need a standard dairy alternative, a meal replacement, or a post-workout recovery drink. By reviewing the nutritional label and understanding the differences, you can easily find the Fairlife product that aligns with your dietary plan. For more detailed information on their products and nutritional profiles, you can visit the Fairlife website.

Frequently Asked Questions

Fairlife ultra-filtered milk typically has fewer calories than regular milk of the same fat content because the filtration process removes some of the natural sugars. Additionally, it offers more protein per serving.

Yes, especially the fat-free and low-fat ultra-filtered versions, which are lower in calories while still providing significant protein. The Nutrition Plan shakes are also low-calorie at 150 kcal per bottle.

No, the calorie count varies significantly depending on the product line. Nutrition Plan shakes have 150 calories, Core Power shakes have around 170, and Core Power Elite has 250, reflecting different protein and fat levels.

The protein in Fairlife products comes from milk. The ultra-filtration process concentrates the natural milk proteins (both whey and casein) without adding protein powders.

Generally, for a specific product line like the Nutrition Plan shakes, the calorie count is the same for different flavors, such as vanilla and chocolate, because the base formulation is consistent.

Yes, all Fairlife milk products undergo a filtration process that removes most of the lactose, making them suitable for people with lactose intolerance.

The most accurate way is to check the nutrition facts label on the product's packaging. The Fairlife website also provides detailed nutritional information for its entire product line.