Is Fairlife Milk Low Carb and Can It Fit a Keto Diet?

November 9, 2025 •

3 min read

Fairlife ultra-filtered milk contains 50% less sugar than regular milk, making its carbohydrate count significantly lower per serving. This unique filtration process removes much of the naturally occurring lactose sugar, allowing Fairlife milk to be a viable option for those following a low-carb diet.

Quick Summary

Fairlife milk uses an ultra-filtration process to reduce sugar and increase protein compared to traditional milk. This processing results in a lower carbohydrate count, making it a suitable choice for a low-carb or keto-friendly lifestyle. It is also lactose-free and offers increased protein and calcium.

Key Points

Reduced Sugar and Carbs: Fairlife milk has 50% less sugar than regular milk due to its ultra-filtration process, resulting in a lower carb count.
Ultra-Filtration Technology: A proprietary process separates milk components to concentrate protein and filter out excess lactose sugar, creating a nutritionally-enhanced and lactose-free dairy product.
Keto-Friendly in Moderation: While not zero-carb, its low carbohydrate content allows Fairlife milk to be incorporated into a keto diet with careful portion management, especially when using the plain varieties.
Higher Protein Content: Beyond being low carb, Fairlife milk also contains 50% more protein than regular milk, aiding in muscle recovery and satiety.
Flavor and Texture: The filtration process removes sugars but concentrates milk solids, providing a rich, creamy taste and texture that many find more satisfying than traditional milk.
Lactose-Free Benefit: The removal of lactose makes Fairlife easily digestible for those with lactose intolerance, without sacrificing the flavor or nutritional value of dairy.

Fairlife's Ultra-Filtration Process Explained

Fairlife is not a milk alternative, but a filtered dairy product with a modified nutritional profile. This is achieved through a proprietary ultra-filtration process that separates milk into its basic components: water, lactose, protein, vitamins, and minerals. These components are then recombined to produce a product with more of the desired elements, such as protein and calcium, and less of the less-desired ones, specifically lactose sugar. A final step involves adding a lactase enzyme to ensure the finished product is entirely lactose-free.

How Ultra-Filtration Affects Carbs

Regular cow's milk contains a natural sugar called lactose. In a typical cup of milk, the carbohydrate content is primarily derived from this lactose. Fairlife's ultra-filtration process uses special filters to remove a significant amount of the lactose, thereby reducing the milk's overall sugar and carbohydrate content. This creates a drink that is both sweeter-tasting (by concentrating the remaining milk sugars) and has a lower glycemic impact compared to conventional milk.

Is Fairlife Milk Keto-Friendly?

For those following a ketogenic diet, the primary concern is the carbohydrate count. While Fairlife milk isn't carb-free, its reduced sugar content makes it a more manageable option than regular milk for fitting into daily macro goals. For example, a single cup (240ml) of Fairlife 2% Ultra-Filtered Milk contains approximately 6 grams of carbohydrates, all from sugar. Many on a strict keto diet aim for 20-50 grams of total carbs per day, so a small serving of Fairlife can be worked into the plan, unlike regular milk which has about twice the carbs.

Portion Control is Key: A full glass of Fairlife might take up a larger portion of a keto dieter's daily carb limit, so moderation is essential. Many online keto communities suggest using it for smaller portions, such as in coffee, smoothies, or with a low-carb cereal.
Product Variations Matter: The nutritional profile varies by product. Fairlife's ultra-filtered milks are low carb, but fortified shakes like the Fairlife Nutrition Plan offer even fewer carbs, often around 3-4 grams per serving, along with higher protein content. Chocolate versions, however, typically contain added sugars and have a higher carb count, so always check the label.

How Fairlife Stacks Up Against Other Low-Carb Milk Options

When considering low-carb milks, a comparison is necessary to weigh options based on nutritional needs, taste preference, and cost. Here is a breakdown of how Fairlife compares to other popular milk alternatives.


Milk Type	Carbohydrates (per 1 cup)	Protein (per 1 cup)	Notes
Fairlife Ultra-Filtered	6 g	13-14 g	Lower carbs, higher protein than regular milk. Lactose-free.
Regular Dairy Milk (1%)	13 g	8 g	Higher sugar and carbs than Fairlife. Not suitable for lactose intolerance.
Unsweetened Almond Milk	1-2 g	1 g	Very low carb, but minimal protein. Nutrient composition differs significantly.
Soy Milk (Plain)	3 g	7 g	A good low-carb, high-protein alternative, but non-dairy.

The Taste and Texture of Fairlife

Some dieters worry that a lower-sugar milk will compromise on flavor or mouthfeel. However, the ultra-filtration process actually concentrates the milk solids, resulting in a creamier, richer flavor and texture. This can be a major benefit for those who miss the satisfying consistency of full-fat dairy on a restricted diet. Fairlife's lactose-free nature also makes it a smoother, sweeter-tasting product without the use of added sugars, appealing to those with a sensitive palate or who suffer from lactose intolerance.

Conclusion: A Smart Choice for Low-Carb Dieters

For individuals seeking a dairy option that supports a low-carb or keto lifestyle, Fairlife milk is an excellent choice. By leveraging ultra-filtration technology, it delivers a significantly lower carbohydrate count and a higher protein content than traditional milk, all while remaining lactose-free. While it is not a zero-carb food and requires mindful portion control for very strict diets, it provides the taste and nutritional benefits of milk without the carbohydrate overload. This makes it a functional and delicious alternative for managing sugar intake, building muscle, or simply enjoying a glass of milk with a health-conscious approach. Whether used in moderation for coffee or as a post-workout drink, Fairlife successfully bridges the gap for dairy lovers on a low-carb journey.

Disclaimer: Nutritional information can vary between product versions (e.g., skim, 2%, whole, flavored). Always check the specific nutrition label on the product you purchase.

Frequently Asked Questions

A standard 1-cup serving of Fairlife ultra-filtered milk (e.g., 2% or whole) contains approximately 6 grams of carbohydrates, all of which come from naturally occurring milk sugars.

Fairlife milk contains about 50% fewer carbohydrates and sugar compared to regular milk. A cup of regular milk typically has 12 grams of sugar and carbohydrates, while Fairlife has only 6 grams.

Yes, you can include Fairlife milk in a ketogenic diet, but it requires moderation. Its 6 grams of carbs per serving must be accounted for within your daily carbohydrate intake limit, which is typically 20-50 grams.

Fairlife uses an ultra-filtration process that passes milk through special filters to separate components like water, fat, protein, and lactose. This process effectively removes a significant portion of the natural lactose sugar, thereby reducing the carb count.

While the ultra-filtered nature helps, Fairlife's flavored milks, such as chocolate, typically contain added sugars and have a higher carbohydrate count. Always check the nutrition label for the specific product.

Yes, Fairlife milk is lactose-free. The ultra-filtration process removes most of the lactose, and a lactase enzyme is added to break down any remaining traces, making it easier to digest for those with lactose intolerance.

Fairlife milk has a rich, creamy, and slightly sweeter taste compared to regular milk. This is because the filtration process concentrates the milk's natural proteins and minerals, enhancing its flavor and texture.