It used to be unheard of to find an individual yogurt cup containing over 15 grams of protein. Not anymore. You may have noticed that the yogurt case is now stocked with some newer products known as ultra-filtered yogurt – each with a whopping 20 to 25 grams of protein. These new yogurt cups contain extra protein because they are made with ultra-filtered milk. But what exactly is that, and how does it differ from traditional milk?

What Is Ultra-Filtered Milk?

Ultra-filtered milk has been available in stores for a few years. Ultra-filtered milk is real cow’s milk, just filtered. The ultra-filtration process involves passing milk through a thin, porous membrane to separate its five components: water, vitamins and minerals, carbohydrates (the natural milk sugar lactose), protein and butterfat. Each of these components have different molecular weights, so they can be separated and then recombined in different percentages.

The most popular ultra-filtered milk products contain almost double the protein, half of the carbohydrates, zero lactose, and often more vitamin D and calcium. Popular brands include Fairlife and Pioneer Pastures.

What Is Ultra-Filtered Yogurt?

High-protein yogurt or ultra-filtered yogurt snacks are newer to the dairy case. Oikos Pro has 20 grams of protein per single serving container and Ratio Protein has 25 grams of protein. This dairy food does not fully meet the definition of yogurt so it is sometimes called a dairy “snack.” But it is made with yogurt cultures. These cultures are added to ultra-filtered milk; the resulting product has a thick, creamy yogurt-like texture with a slightly tangy flavor.

Ultra-filtered yogurt and ultra-filtered milk have different nutrition profiles compared to traditional dairy foods. Here are some (approximate) comparisons:

1 cup of 2% milk contains 8 grams protein, 12 grams carbohydrate, 0 grams added sugar, 306 milligrams calcium, 2.4 micrograms vitamin D, 120 calories.

1 cup of ultra-filtered 2% milk contains 13 to 14 grams protein, 6 grams carbohydrate, 0 grams added sugar, 380 milligrams calcium, 4 to 5 micrograms vitamin D, 120 calories.

1 container (5.3 oz) of plain Greek yogurt contains 12 to 15 grams protein, 6 to 7 grams carbohydrate, 0 grams added sugar, 150 milligrams calcium, 0 to 2 micrograms vitamin D, 90 calories.

1 container (5.3 oz) of ultra-filtered yogurt snack contains 20 to 25 grams protein, 3 to 8 grams carbohydrate, 0 grams added sugar, 200-450 milligrams calcium, 0 to 2 micrograms vitamin D, 140 to 170 calories.

Why Isn’t An Ultra-Filtered Yogurt-Like Snack Actually Yogurt?

According to the FDA’s definition, yogurt must follow a standard of identity to be labeled “yogurt.” It must begin with cultured regular milk which contains natural milk sugars – not ultra-filtered milk. Some ultra-filtered products also contain vegetable-based fats, which are not a dairy ingredient, so they can’t be labeled as “yogurt.”

However, because of all the new innovation in high-protein yogurts, the FDA has issued a statement that the yogurt standard of identity may be changing soon.

Do Ultra-Filtered Yogurt-Like Snacks Contain Live and Active Cultures?

Most high-protein yogurt snacks do contain the live and active cultures S. thermophilus and L. bulgaricus. These cultures are added to ultra-filtered milk to transform it into a thick, creamy yogurt-like texture.

Are Ultra-Filtered Yogurt-Like Snacks Healthy?

Some ultra-filtered yogurts have as much protein as four eggs! But four eggs may not be a reasonable portion for everyone. So, if you are looking for a convenient way to get a high amount of protein in a practical serving size, with under 200 calories, ultra-filtered yogurt-like snacks are a good option.

People with diabetes often find it helpful to manage their blood sugar by eating adequate protein (15 to 25 grams) with every meal or snack, and by eating fewer carbohydrates. These yogurt snacks fit into this nutrition profile.

Do Ultra-Filtered Yogurt-Like Snacks Contain the Same Health Benefits as Greek Yogurt?

The FDA has approved a qualified health claim stating that eating at least two cups of yogurt weekly can reduce the risk of type 2 diabetes. All of the research submitted for this health claim used regular and Greek yogurts, not ultra-filtered yogurt.

Greek yogurt also contains probiotics, which have proven benefits for health, especially gut health. Greek yogurts generally have a host of different probiotics; one of the most beneficial is Lactobacillus acidophilus which can improve blood sugar, help prevent yeast infections, and can support healthy digestions. Ultra-filtered yogurts contain ‘live and active cultures,’ but the strains added are to culture the milk into a thick and creamy texture, not necessarily for health benefits. In other words, all probiotics are live and active cultures, but all live cultures are not probiotics.

So, include some regular plain yogurt in your diet to get all of the health benefits associated with yogurt.

Does Ultra-Filtered Milk Have Higher Concentrations of Other Vitamins and Minerals Compared to Regular Milk?

Ultra-filtered milk has higher amounts of vitamin D and calcium. It tends to have similar amounts of potassium and magnesium as regular milk. But some brands have more of the antioxidant selenium and less sodium than regular milk; check company websites – as these nutrient differences are not always apparent on the nutrition label.

Ultra-filtered milk is also generally lactose-free. This is because some companies add lactase (an enzyme which breaks down lactose) to their milk. This essentially reduces down to zero any lactose remaining after ultra-filtration. Check milk labels for information on lactose content. (Both traditional and ultra-filtered yogurt are also generally lactose-free thanks to the live and active cultures which break down lactose.)

Are There Any Downsides to Ultra-Filtered Dairy Foods?

The price tag might be one of them. A half-gallon of ultra-filtered milk is about twice the cost of regular milk. And milk and yogurt are generally considered one of the best nutrition bargains in the supermarket.

Bottom Line: People may want to buy ultra-filtered milk and yogurt because they are higher in protein and lower in lactose than traditional milk. Ultra-filtered dairy foods are made from real cow’s milk and have the same beneficial nutrient package as other dairy foods, but generally without the lactose. Ultra-filtered milk and ultra-filtered yogurt-like snacks can be a healthy way to get a high amount of protein in a reasonable serving size.

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