Can I eat fresh mozzarella if I'm lactose intolerant? The surprising truth about this soft cheese

November 9, 2025 •

4 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), up to 70% of the world's population has some degree of lactose intolerance, which raises a common dietary question: Can I eat fresh mozzarella if I'm lactose intolerant? The answer is often yes, in moderation, due to the cheese's unique production process and naturally low lactose levels.

Quick Summary

Fresh mozzarella, while not lactose-free, contains low enough levels of milk sugar that many individuals with lactose intolerance can consume it without discomfort. The manufacturing process significantly reduces the lactose content. Tolerance varies person-to-person, making portion control and listening to your body key.

Key Points

Low Lactose Content: Fresh mozzarella contains significantly less lactose than milk due to its unique manufacturing process, often making it tolerable for those with mild to moderate lactose intolerance.
Whey Removal is Key: The pasta filata cheesemaking technique involves stretching and heating the curd, which helps drain away much of the lactose-containing whey, substantially lowering the final product's lactose concentration.
Individual Tolerance Varies: The severity of lactose intolerance differs per person. Many individuals can consume up to 12 grams of lactose in a single serving without experiencing symptoms, a threshold below the amount found in most fresh mozzarella portions.
Portion Control and Pairing: Managing intake by eating smaller amounts of fresh mozzarella or pairing it with other foods can help mitigate digestive symptoms.
Consider Alternatives: If you have high sensitivity, options like lactose-free mozzarella, lactase enzyme supplements, or plant-based vegan alternatives are available to safely enjoy a similar cheesy experience.
Buffalo vs. Cow's Milk: Traditional buffalo mozzarella often has a slightly lower lactose content than fresh mozzarella made from cow's milk, but both are generally lower in lactose than other fresh dairy items.
Read Labels and Monitor: Checking labels for lactose-free certification or watching your body's reaction to small test portions are practical ways to manage consumption and ensure comfort.

Understanding Lactose Intolerance and Dairy

Lactose intolerance is a common digestive issue caused by a deficiency of the enzyme lactase, which is needed to break down lactose, the natural sugar found in milk. When undigested lactose reaches the large intestine, it is fermented by bacteria, causing uncomfortable symptoms like bloating, gas, stomach pain, and diarrhea. For individuals with this condition, managing their diet is crucial for comfort and overall digestive health.

While this condition affects millions, it does not always require a complete elimination of all dairy products. The amount of lactose a person can tolerate is highly individual and depends on their level of lactase deficiency. Many people with lactose intolerance can consume small to moderate amounts of lactose-containing foods without experiencing symptoms.

The Fresh Mozzarella Advantage: A Low-Lactose Contender

Fresh mozzarella stands out from many other dairy products due to its lower lactose content, making it a viable option for many with lactose intolerance. On average, fresh mozzarella contains about 1–3 grams of lactose per 100 grams, a significantly lower amount than a typical glass of milk, which can contain around 12 grams. This is not enough to be classified as completely lactose-free, but it is often within the tolerance range for many individuals.

The Cheesemaking Process That Reduces Lactose

Several factors contribute to fresh mozzarella's naturally lower lactose level:

The Pasta Filata Method: This distinctive technique involves heating and stretching the curd, which helps drain away more of the whey. Since most of the milk's original lactose is found in the whey, this process effectively reduces the lactose content of the finished cheese.
Fermentation: The bacterial cultures used during cheesemaking ferment some of the remaining lactose, converting it into lactic acid. This further lowers the lactose concentration in the final product.
Buffalo Milk vs. Cow's Milk: Traditional Mozzarella di Bufala is made from buffalo milk, which naturally has a slightly lower lactose content than cow's milk. While cow's milk mozzarella is more common, both production methods contribute to a reduced lactose profile compared to other fresh dairy.

Portion Control and Individual Tolerance

Your ability to eat fresh mozzarella largely depends on your personal sensitivity. Many people with lactose intolerance can handle up to 12 grams of lactose in a single sitting without issues. A single serving of fresh mozzarella (approximately 40 grams) contains well under this amount.

To test your tolerance, start with a small portion and monitor your body's reaction. Pairing mozzarella with other foods, like in a caprese salad, can also help slow down digestion and potentially minimize symptoms.

Low-Lactose Cheese Comparison


Cheese Type	Lactose Content (per 100g)	Notes
Fresh Mozzarella	1–3 grams	Low lactose due to manufacturing process, often tolerable in moderation.
Aged Cheddar	< 0.1 grams	Very low lactose; the aging process ferments nearly all lactose.
Parmesan	< 0.01 grams	Nearly lactose-free due to long aging periods (at least 12 months).
Swiss	0–1 grams	Aged and therefore very low in lactose.
Feta	1–2 grams	Typically lower in lactose, especially when made from sheep or goat's milk.
Cottage Cheese	2.5–4.1 grams	Generally higher in lactose than fresh mozzarella due to higher whey content.
Whole Milk	4.9 grams	A high-lactose dairy product, poorly tolerated by most lactose intolerant individuals.

Strategies for Enjoying Mozzarella and Managing Symptoms

If you find that even the low lactose in fresh mozzarella is too much, or if you simply prefer a guaranteed lactose-free option, there are several strategies to consider:

Choose Lactose-Free Products: Many supermarkets now carry lactose-free mozzarella. These products are made by adding the enzyme lactase during the cheesemaking process, which breaks down the lactose before you consume it.
Use Lactase Enzyme Supplements: Over-the-counter lactase enzyme tablets can be taken just before eating dairy to help your body digest lactose. This provides flexibility for enjoying fresh mozzarella and other dairy items without worry.
Explore Plant-Based Alternatives: For a completely dairy-free option, consider vegan mozzarella substitutes made from ingredients like cashews or coconut oil. Be sure to check the labels for any hidden allergens or high-FODMAP ingredients if you are sensitive.

Conclusion

For many individuals with lactose intolerance, the answer to can I eat fresh mozzarella if I'm lactose intolerant? is a pleasant and surprising 'yes'. While not completely lactose-free, its low lactose content, a result of the pasta filata and fermentation processes, makes it more tolerable than many other dairy products. Your personal level of sensitivity is the ultimate determinant, so starting with small portions and observing your body's reaction is the best approach. By understanding the cheesemaking process and using strategies like portion control, lactase supplements, or choosing lactose-free alternatives, you can likely enjoy the delicious taste of fresh mozzarella without the accompanying digestive distress. For comprehensive guidance on managing dietary needs related to lactose intolerance, consulting with a healthcare professional or registered dietitian is always recommended. For more information on lactose intolerance and its management, visit the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).(https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance/treatment)

The Final Word

The ability to enjoy fresh mozzarella when lactose intolerant depends on the individual, but its low lactose content is a promising sign for many. Start small, listen to your body, and consider the available alternatives if necessary. With the right approach, you don't have to miss out on this beloved Italian cheese.

Frequently Asked Questions

Fresh mozzarella typically contains a low amount of lactose, usually between 1 and 3 grams per 100 grams of cheese. This is considerably less than the lactose found in whole milk.

The cheesemaking process for mozzarella involves separating the curds from the whey. Since most of the lactose is in the whey, this step significantly reduces the lactose content. Additionally, fermentation by bacteria consumes some of the remaining lactose.

Yes, buffalo milk naturally contains a slightly lower amount of lactose than cow's milk. While both have reduced lactose, traditional Mozzarella di Bufala may have marginally less.

The amount depends on the individual's sensitivity. Most people with lactose intolerance can handle up to 12 grams of lactose at once. A small, 40-gram portion of fresh mozzarella, which contains well under this amount, is often a safe starting point.

Yes, over-the-counter lactase enzyme tablets can be taken before consuming fresh mozzarella to help your body break down the lactose and prevent symptoms.

For those with severe intolerance, alternatives include lactose-free mozzarella products, vegan mozzarella made from ingredients like cashews, or other naturally low-lactose cheeses such as aged parmesan.

Yes, other low-lactose cheese options include aged hard cheeses like parmesan, aged cheddar, and Swiss. Aged cheeses generally contain very low levels of lactose because the aging process consumes it.