Does feta cheese have lactose? Navigating nutrition and dairy intolerance

October 2, 2025 •

4 min read

According to recent studies, as many as 65% of the global population has a reduced ability to digest lactose after infancy. For those with dairy sensitivities, this brings up the common question: "Does feta cheese have lactose?". While not completely lactose-free, feta's production process significantly lowers its lactose content, making it a viable option for many with intolerance.

Quick Summary

Feta cheese contains a low level of lactose due to its fermentation and aging process. Many individuals with moderate intolerance can enjoy it in small portions, but those with severe sensitivity should exercise caution. Lactose-free versions are also available and specific manufacturing methods influence the final lactose content.

Key Points

Low Lactose Content: Feta cheese is not lactose-free but contains significantly lower levels of lactose than milk due to fermentation and aging.
Individual Tolerance Varies: The ability to tolerate feta depends on a person's level of lactose intolerance; many with mild to moderate intolerance can enjoy small portions.
Cheesemaking Matters: The aging and fermentation process breaks down lactose into lactic acid, reducing the sugar content in the final product.
Nutrient-Rich: Feta is a good source of calcium, protein, probiotics, and beneficial B vitamins.
High in Sodium: Feta is high in sodium, so moderation is key, and rinsing can help reduce the saltiness.
Lactose-Free Options Exist: For those with severe intolerance, specific lactose-free feta products are available.

The Science Behind Feta and Lactose

Lactose is a natural sugar found in milk. In individuals with lactose intolerance, the body produces insufficient amounts of the enzyme lactase, which is needed to break down lactose for digestion. The good news for feta lovers is that not all dairy is created equal when it comes to lactose levels. The amount of lactose in cheese depends heavily on the cheesemaking process, specifically the aging and fermentation period.

Feta, a traditional Greek cheese typically made from sheep's milk or a blend with goat's milk, undergoes a fermentation and aging process that drastically reduces its lactose content. Lactic acid bacteria added during production consume the milk's lactose, converting it into lactic acid. The majority of the remaining lactose is removed with the whey during the draining process, leaving behind a cheese with a low lactose concentration, typically between 0.5 and 1.5 grams per 100 grams. This is considerably lower than the lactose found in a glass of milk.

Can You Eat Feta with Lactose Intolerance?

For many people with lactose intolerance, consuming low-lactose products like feta can be well-tolerated. However, individual sensitivity varies greatly. Someone with a mild intolerance might be able to enjoy a generous portion without issue, while a person with severe sensitivity could still experience symptoms from the trace amounts of lactose. It is important to listen to your body and test your own tolerance with small amounts before incorporating it regularly into your nutrition diet.

Low-Lactose Cheese Alternatives

If you find that feta still causes discomfort, there are numerous other low-lactose and virtually lactose-free cheese options to explore:

Aged Hard Cheeses: These are often the best options for those with lactose intolerance. The longer a cheese is aged, the more time the bacteria have to consume the lactose. Examples include Parmesan, aged Cheddar, and Swiss cheese.
Blue Cheeses: The specific mold strains used in blue cheese production, such as Roquefort, help break down lactose, resulting in low levels.
Goat Cheese: While some people are sensitive to goat's milk, many find goat cheese to be a good alternative, especially fresh varieties.
Lactose-Free Cheeses: Many brands now offer lactose-free feta and other cheeses, created by adding the enzyme lactase during production to pre-digest the lactose.

Nutritional Profile of Feta

Beyond its low lactose content, feta is a nutritious addition to a balanced diet. A typical 1-ounce (28-gram) serving provides beneficial nutrients:

Protein: Feta offers a good source of protein, essential for muscle repair and growth.
Calcium and Phosphorus: These minerals are crucial for maintaining strong bones and teeth.
B Vitamins: Feta is a good source of Vitamin B12 and riboflavin, which support nerve function and energy metabolism.
Probiotics: As a fermented food, feta contains beneficial bacteria that can promote gut health and immune function.
Conjugated Linoleic Acid (CLA): Found in sheep's milk, CLA is a fatty acid that has shown potential benefits for body composition.

However, it is worth noting that feta is also relatively high in sodium. A single ounce can contain over 300 mg of sodium, so those monitoring their salt intake should consume it in moderation. Rinsing the cheese in water before serving can help reduce its saltiness.

Tips for Enjoying Feta Safely

Start Small: If you are unsure of your tolerance, begin with a small portion to see how your body reacts.
Combine with Other Foods: Eating feta alongside other foods can help slow down digestion, potentially making it easier to tolerate.
Opt for Aged Varieties: Older, more aged feta will have less residual lactose than fresher versions.
Rinse Before Serving: As mentioned, rinsing feta helps to reduce its high sodium content.
Seek Lactose-Free: If you have severe lactose intolerance, choose a product explicitly labeled "lactose-free".

Conclusion

In summary, while feta cheese is made from milk and therefore originally contains lactose, the cheesemaking process significantly reduces its lactose levels. For many with mild to moderate lactose intolerance, feta is a well-tolerated and nutritious option that doesn't need to be completely eliminated from their diet. Always pay attention to your body's individual response, but don't be afraid to experiment with low-lactose alternatives like feta to add flavor and nutritional benefits to your meals.

Comparison of Lactose Content in Cheeses


Cheese Type	Average Lactose Content (per 100g)	Notes
Feta	0.5 - 1.5 grams	Levels can vary based on brand and aging.
Parmesan	< 0.01 - 3.1 grams	Very low, often considered virtually lactose-free due to long aging.
Cheddar	0.04 - 3 grams	Extra mature varieties contain minimal lactose.
Brie/Camembert	0.1 - 2 grams	Soft cheeses, but still low in lactose due to fermentation.
Mozzarella (Fresh)	1 - 3 grams	Higher in lactose than aged cheeses, but still lower than milk.
Ricotta	1.6 - 4.1 grams	Higher lactose due to shorter aging and whey content.
Milk	~4.8 - 4.9 grams	Much higher lactose content than most cheeses.

For more detailed information on living with lactose intolerance and nutritional advice, you can consult the National Institute of Diabetes and Digestive and Kidney Diseases: https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance

Frequently Asked Questions

No, feta cheese is not completely lactose-free. As it is made from milk (sheep's or goat's), it contains some lactose. However, the cheesemaking process, including fermentation and aging, significantly reduces the lactose content to low levels.

The lactose content in feta varies by brand and production method but is typically low, around 0.5 to 1.5 grams per 100 grams. This is much lower than the lactose found in milk.

Many people with a mild to moderate lactose intolerance can consume feta cheese in moderate amounts without experiencing symptoms. However, individuals with severe intolerance may still react to the low levels present.

Feta cheese is lower in lactose because the bacteria used in the fermentation process consume the lactose and convert it to lactic acid. Additionally, much of the lactose-rich whey is drained away during production.

Yes, some manufacturers produce feta that is explicitly labeled 'lactose-free'. This is achieved by adding the enzyme lactase during production to break down the lactose entirely.

A simple way to reduce the salt content of feta is to rinse it under water before serving. It is naturally high in sodium from the brining process.

Other cheeses that are typically low in lactose include aged hard cheeses like Parmesan and Cheddar, as well as soft cheeses like Brie and Camembert.