How much sugar is there in fairlife milk? A detailed nutritional breakdown

November 27, 2025 •

4 min read

Thanks to its unique ultra-filtration process, plain Fairlife milk contains 50% less sugar than regular milk, with only 6 grams per cup. This guide will detail exactly how much sugar is there in fairlife milk across its different varieties and explain what makes it so different.

Quick Summary

Fairlife ultra-filtered milk typically contains 6 grams of naturally occurring sugar per cup, a result of a filtering process that removes half the lactose. Plain varieties have no added sugar, while flavored options do. This makes it a lower-sugar, high-protein alternative to traditional milk.

Key Points

50% Less Sugar: Plain Fairlife ultra-filtered milk has half the sugar of traditional milk, containing about 6g per cup in its plain varieties.
No Added Sugars in Plain Versions: Unflavored Fairlife milk contains no added sugars, with all sugar content coming from natural lactose.
Ultra-Filtration Process: Fairlife's patented filtering removes much of the natural lactose, concentrating protein and calcium.
Flavored Products Differ: Fairlife's chocolate milk and protein shakes contain added sugars and artificial sweeteners, significantly increasing the total sugar count.
Good for Moderating Sugar: The lower sugar content makes plain Fairlife a suitable option for those managing sugar intake, such as individuals with diabetes.
Lactose-Free: As a result of the filtration process and the addition of a lactase enzyme, all Fairlife milk products are lactose-free.
Always Check the Label: Nutritional information varies across the product line, so always review the label for specific sugar amounts.

Understanding the Ultra-Filtration Process

Fairlife milk's distinct nutritional profile, particularly its lower sugar content, is the direct result of a patented and proprietary ultra-filtration process. This technology is a significant differentiator from conventional milk production. The process involves passing milk through special soft filters that separate it into its core components: water, lactose (sugar), protein, and calcium. Fairlife then recombines these components in a specific ratio to achieve its desired nutritional benefits. By filtering out much of the natural milk sugar (lactose), the final product contains significantly less sugar while retaining other valuable nutrients. This process also concentrates the naturally occurring protein and calcium, leading to a product with 50% more protein and 50% less sugar than regular milk. It's a method of dairy science that allows for a "designer milk" with a tailored nutritional makeup.

Fairlife Ultra-Filtered vs. Regular Milk: The Sugar Showdown

One of the most compelling selling points for Fairlife is its dramatically lower sugar content compared to conventional dairy milk. While traditional milk contains around 12 grams of naturally occurring lactose per serving, plain Fairlife varieties are consistently half that amount at just 6 grams. This difference is entirely due to the ultra-filtration method and is not achieved by adding any artificial ingredients or protein powders. For many health-conscious consumers, especially those monitoring their carbohydrate intake, this 50% reduction is a powerful reason to choose Fairlife.

Sugar Content by Fairlife Milk Variety

Understanding that sugar levels vary by product is crucial for making informed choices. The sugar content remains low in the unflavored products, but increases in flavored shakes due to added sugars.

Plain Ultra-Filtered Milk (Whole, 2%, Fat-Free): All three unflavored types contain a consistent 6 grams of sugar per 1-cup (240ml) serving. This sugar is purely from the natural lactose that remains after the ultra-filtration process, with no added sugars.
Chocolate Ultra-Filtered Milk: The chocolate version contains 12 grams of sugar per 1-cup (240ml) serving, which is on par with regular chocolate milk. This higher sugar content comes from both natural milk sugars and added sugars, including sucralose and acesulfame potassium.
Core Power Protein Shakes: These recovery shakes contain higher sugar amounts, which vary by flavor and protein level. The regular Core Power offers 26g protein and 7-8 grams of sugar per serving. The Elite version (42g protein) contains 8 grams of sugar per serving.
Nutrition Plan Shakes: Formulated as a convenient nutritional boost, this shake contains 2 grams of sugar along with 30g of protein and 150 calories per serving.

Plain Ultra-Filtered vs. Flavored: What About Added Sugars?

It is critical to distinguish between the unflavored and flavored Fairlife product lines regarding added sugars. For the unflavored ultra-filtered milk—including whole, 2%, and skim—the ingredient list explicitly states "no added sugars". The sugar present is solely the remaining natural lactose. However, once you move to the flavored products, such as chocolate milk and the Core Power shakes, the ingredient list includes added sweeteners. For example, Fairlife chocolate milk lists sugar, acesulfame potassium, and sucralose as ingredients. For individuals trying to limit added sugar intake, this is a very important distinction to be aware of and is why reading labels is always the best practice.

Nutritional Comparison: Fairlife vs. Conventional Milk

This table provides a side-by-side comparison of a standard 1-cup (240ml) serving of Fairlife 2% ultra-filtered milk and conventional 2% milk, highlighting the key differences in nutritional value.


Nutrient	Fairlife 2% Ultra-Filtered Milk	Conventional 2% Milk
Sugar	6g	12g
Protein	13g	8g
Calcium	380mg (30% DV)	276mg
Lactose	Lactose-free	Contains lactose

Is Fairlife a Good Choice for Managing Sugar Intake?

For those actively monitoring their sugar consumption, such as individuals with diabetes or following a low-carb diet, plain Fairlife milk can be an excellent choice. Its significantly lower carbohydrate count, derived from the reduced sugar, makes it easier to fit into a controlled diet. A Facebook group for individuals managing diabetes specifically mentioned Fairlife as a low-sugar alternative. The higher protein content also helps promote a feeling of fullness, which can support weight management goals. However, always exercise caution with flavored Fairlife products, as they can contain added sugars that impact blood sugar levels.

Conclusion: Making an Informed Choice

Understanding how much sugar is there in fairlife milk is straightforward when you know the product line. Plain, unflavored Fairlife milk consistently contains 6 grams of naturally occurring lactose per serving, with no added sugars. This is a deliberate outcome of its ultra-filtration process, which also boosts protein and calcium. For flavored products like chocolate milk and Core Power shakes, the sugar content is higher due to added sweeteners. By differentiating between these categories, consumers can leverage Fairlife's nutritional benefits to align with their dietary goals, whether that's reducing sugar intake or boosting protein.

Visit the official Fairlife website for detailed product nutritional information.

Frequently Asked Questions

No, plain Fairlife ultra-filtered milk (whole, 2%, fat-free) contains no added sugars; the 6 grams of sugar per serving are from naturally occurring lactose.

Fairlife uses an ultra-filtration process that filters out a significant portion of the natural milk sugars (lactose), resulting in a product with 50% less sugar than regular milk.

Fairlife chocolate ultra-filtered milk contains 12 grams of sugar per 1-cup serving, which includes both natural milk sugar and added sweeteners like sucralose.

Yes, thanks to its ultra-filtration process and the addition of a lactase enzyme, Fairlife milk is lactose-free, making it easy to digest for those with lactose intolerance.

Plain Fairlife milk can be a beneficial option for managing sugar intake due to its lower carbohydrate content. However, individuals with diabetes should always check the label for specific products, particularly flavored varieties, which contain added sugars.

The ultra-filtration process passes milk through fine, soft filters to separate and then recombine its components. This concentrates nutrients like protein and calcium while simultaneously filtering out much of the natural sugar.

No, while plain Fairlife milk is low in sugar, other products like the Core Power protein shakes and flavored milks have higher sugar counts due to added sweeteners.