Does cheddar cheese have lactose in it? The facts on aged cheese and dairy sensitivity

November 9, 2025 •

3 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), an estimated 65% of the world's population has some degree of lactose maldigestion. For many, this makes navigating dairy products, and specifically answering the question, 'Does cheddar cheese have lactose in it?', a crucial part of managing their nutrition diet.

Quick Summary

Cheddar cheese, particularly aged varieties, contains very low levels of lactose due to the cheesemaking and aging processes. Most lactose is removed with the whey, and remaining lactose is broken down by beneficial bacteria during maturation.

Key Points

Low Lactose Content: Cheddar cheese contains minimal lactose, especially compared to fresh dairy products like milk and cottage cheese.
The Aging Effect: The longer cheddar cheese is aged, the lower its lactose content becomes, as bacteria break down the milk sugar during fermentation.
Tolerable for Many: People with lactose intolerance can often eat aged cheddar without adverse effects, though individual tolerance levels can differ.
Lactose Removal Process: Most of the lactose is separated from the cheese curd and drained off with the whey during cheesemaking.
Rich in Nutrients: Cheddar is an excellent source of protein and calcium, offering important nutritional benefits in a low-lactose form.
Extra-Mature is Best: Extra-mature cheddar, aged for 18 months or more, is the variety with the lowest lactose level.

Understanding Lactose in the Cheesemaking Process

Lactose is the natural sugar found in milk. Its presence in cheese depends heavily on the cheesemaking process, which is designed to separate milk solids (curds) from the liquid portion (whey). When milk is used to make cheese, it is first curdled, and most of the lactose is carried away in the whey as it is drained off. The remaining lactose that is trapped in the curds is then fermented by bacterial cultures.

How Aging Reduces Lactose Content

The aging process is the key factor that determines how much lactose remains in cheddar cheese. As the cheese matures, the bacterial cultures continue to break down any residual lactose, converting it into lactic acid. This is why aged cheeses generally have lower lactose levels than fresh cheeses.

Mild Cheddar: Aged for a shorter period (e.g., 3-6 months), it will contain slightly more lactose than its more mature counterparts.
Sharp and Extra Sharp Cheddar: Aged for 9 to 18 months or longer, these varieties contain significantly less lactose. Some extra-mature cheddars are reported to contain as little as 0.1g of lactose per 100g, making them virtually lactose-free.

Lactose Intolerance and Cheddar Consumption

For individuals with lactose intolerance, consuming aged cheddar is often not a problem. Since the lactose content is so low, many people can enjoy it without experiencing the digestive discomfort associated with higher-lactose dairy products like milk. However, individual tolerance levels vary, and it is always advisable to start with a small amount to gauge your body's reaction. If you have a severe sensitivity, a specially manufactured lactose-free cheddar is also an option.

Low-Lactose vs. High-Lactose Cheese Comparison

To highlight the difference, here is a comparison of the typical lactose content in different types of cheese. The values below are approximate and can vary by brand and aging time.


Cheese Type	Lactose Content (per 100g)	Notes
Aged Cheddar	0.1g - 3g	Extra-mature varieties have the lowest content.
Parmesan	<0.01g	Virtually lactose-free due to long aging.
Swiss Cheese	0-1g	Naturally low in lactose due to the cheesemaking process.
Mozzarella	<1g	Still considered low, but fresher versions have slightly more.
Brie / Camembert	0-1g	Surprisingly low due to fermentation and whey removal.
Ricotta	3.2-5.1g	High moisture and less aging lead to higher lactose.
Cottage Cheese	3-4g	Higher moisture and minimal processing retain more lactose.

Nutritional Profile of Cheddar Cheese

Beyond its low lactose content, cheddar cheese offers significant nutritional benefits. It is a good source of protein, essential for muscle and tissue repair. It is also famously rich in calcium, a mineral vital for bone health. Some aged cheddars may also contain beneficial probiotics, which can contribute positively to gut health. Additionally, cheddar provides other important nutrients like phosphorus, zinc, and vitamins A and B12.

Navigating Cheddar and Lactose Sensitivity

If you have lactose intolerance but want to enjoy cheese, consider these strategies:

Opt for Longer-Aged Varieties: The longer the cheddar has aged, the lower its lactose content is likely to be. Look for 'sharp' or 'extra sharp' labels.
Portion Control: Even with low-lactose cheeses, consuming smaller portions can help prevent potential digestive issues.
Pair with Other Foods: Eating cheese as part of a meal rather than on its own can slow down digestion and minimize the risk of symptoms.
Experiment with Other Hard Cheeses: If cheddar is still a concern, consider other very-low-lactose hard cheeses like Parmesan or aged Gouda.
Look for Labeled Lactose-Free Products: For complete peace of mind, many brands now offer cheddar that is specifically tested and labeled as lactose-free.

Conclusion

In summary, while cheddar cheese is not inherently lactose-free, the cheesemaking process and subsequent aging significantly reduce its lactose content to very low levels. The longer a cheddar is aged, the less lactose it contains, with extra-mature varieties being a safe and delicious option for many individuals with lactose intolerance. By understanding the process and choosing wisely, those with dairy sensitivities can often enjoy the nutritional benefits and flavor of aged cheddar without discomfort. As with any dietary concern, listening to your own body's signals is the best guide. To learn more about dairy's role in nutrition, consult a reputable source like the National Dairy Council.

Frequently Asked Questions

Aged cheddar is lower in lactose because beneficial bacteria added during cheesemaking consume the lactose and convert it into lactic acid during the maturation process. Additionally, most of the lactose is removed when the liquid whey is drained from the curds.

Many people with lactose intolerance can tolerate aged cheddar due to its minimal lactose content. However, individual tolerance varies. If you have a severe sensitivity, it is best to start with a very small portion to test your reaction, or opt for a product specifically labeled as lactose-free.

Sharp cheddar is aged longer than mild cheddar, meaning the bacteria have had more time to ferment and break down lactose. Consequently, sharp cheddar has a lower lactose content than mild cheddar.

The best indicators are the cheese's age and packaging. Look for 'aged,' 'mature,' or 'extra sharp' labels, as these signify a longer maturation process and therefore lower lactose levels. You can also check the nutrition facts for carbohydrate or sugar content.

No, cheddar cheese is not dairy-free. It is made from cow's milk. While it is very low in lactose, it still contains dairy proteins and is unsuitable for those with a milk allergy or those following a vegan diet.

Other cheeses naturally low in lactose include Parmesan, Swiss, aged Gouda, and Brie. These cheeses undergo fermentation and aging processes that naturally reduce their lactose content.

No, cooking or melting cheddar cheese does not significantly alter its lactose content. The low lactose levels are a result of the cheesemaking and aging process, not heat application.