Has mozzarella lactose? The definitive guide to cheese and lactose content

January 6, 2026 •

3 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, up to 75% of the global population has some degree of lactose intolerance, raising the common question: has mozzarella lactose? While not completely lactose-free, mozzarella has a surprisingly low lactose content due to its unique production process.

Quick Summary

Mozzarella cheese contains lactose, but its content is typically low enough for many people with intolerance to consume in moderation. The cheesemaking process naturally reduces lactose levels, making it a more tolerable dairy option than milk. Always check labels and your personal tolerance.

Key Points

Low Lactose Content: Mozzarella cheese is not lactose-free, but its lactose levels are low enough for many people with intolerance to consume without symptoms.
Cheesemaking Process is Key: The separation of whey and bacterial fermentation during mozzarella production are the primary reasons for its reduced lactose content.
Fresh vs. Aged: Fresh mozzarella has low lactose, but aged and harder cheeses like Parmesan contain even less, often being virtually lactose-free.
Individual Tolerance Varies: Personal sensitivity to lactose is the most important factor; paying attention to your body's reaction is the best guide.
Lactose-Free Alternatives: For those with higher sensitivity, specialized lactose-free mozzarella products are widely available.

Understanding Lactose in Dairy

Lactose is a sugar found naturally in milk and most dairy products. For individuals with lactose intolerance, consuming products high in this sugar can lead to digestive discomfort. This intolerance is caused by a deficiency of lactase, the enzyme needed to break down lactose. The good news for cheese lovers is that not all dairy products contain the same amount of lactose. The level of lactose in a cheese is largely determined by how it is produced, particularly the amount of whey that is removed and the length of its aging process. Cheeses, especially harder and aged varieties, generally have significantly less lactose than milk.

The Mozzarella Cheesemaking Process and Lactose Reduction

The unique process used to create mozzarella is key to its relatively low lactose content. Unlike fresh milk, which contains around 4.9 grams of lactose per 100g, fresh mozzarella typically contains just 1-3 grams per 100g. Several factors contribute to this reduction:

Whey Separation

During cheesemaking, milk is curdled, separating into solid curds and liquid whey. Lactose is a water-soluble sugar, so most of it remains in the whey. For every ten pounds of milk used, roughly one pound of cheese is produced, leaving about 90% of the original lactose to be drained off with the whey. This initial step drastically reduces the overall lactose content of the final product.

Fermentation

Mozzarella cheese is made with a starter culture of bacteria, often lactic acid bacteria, which ferment the remaining lactose into lactic acid. This fermentation process further breaks down the milk sugar, ensuring that the finished cheese has a lower lactose level than the raw milk it came from. The extent of this fermentation varies, which is why some cheeses contain slightly more or less lactose than others.

Pasta Filata Method

The traditional production of mozzarella involves the 'pasta filata' method, where curds are heated and stretched. This process, unique to mozzarella, is part of why it has a lower lactose content than other fresh cheeses, as it further separates the whey from the curd.

Mozzarella and Lactose Intolerance: What to Consider

For many individuals with lactose intolerance, consuming small to moderate amounts of mozzarella will not cause symptoms. Many can tolerate up to 12 grams of lactose per sitting. Since mozzarella falls well below this threshold, it is often a safe choice. However, personal tolerance varies significantly, and it is crucial to pay attention to your body's reaction.

If you find even low levels of lactose bothersome, there are options:

Lactose-free mozzarella: Special products are available where the enzyme lactase has been added during production to break down the lactose entirely. Always check the label, as content can vary (e.g., <0.01% lactose).
Consider buffalo milk: Traditional mozzarella di bufala is made from water buffalo milk, which naturally has slightly less lactose than cow's milk.
Monitor serving size: A smaller portion of mozzarella is less likely to trigger symptoms.

Comparison Table: Mozzarella vs. Other Cheeses

To put mozzarella's lactose content into perspective, here is a comparison with other popular cheeses:


Cheese Type	Lactose Content (per 100g)	Aging Process	Comments
Fresh Mozzarella	1-3g	Fresh (not aged)	Low lactose due to production process.
Aged Cheddar	1-3g	Aged for months	Aging reduces lactose over time.
Parmesan	<0.01g	Aged for at least 12 months	Virtually lactose-free due to extensive aging.
Swiss (Emmental)	0-1g	Aged	Very low lactose.
Feta	1-2g	Aged 2-12 months	Lower lactose than some fresh cheeses.
Cottage Cheese	3-4g	Fresh (not aged)	Higher lactose due to whey retention.
Ricotta	3-5g	Fresh (not aged)	Higher lactose as it's made from whey.

Conclusion: Navigating Mozzarella with Confidence

Ultimately, the question of 'has mozzarella lactose?' is met with a reassuring answer for most with lactose intolerance: yes, it has some, but typically in a very low amount. The unique cheesemaking process, including whey separation and fermentation, ensures that much of the lactose is removed before it reaches your plate. Harder, aged cheeses like Parmesan are even lower in lactose, but many people find fresh mozzarella to be perfectly tolerable in moderation. For those with severe intolerance, readily available lactose-free versions are a perfect solution. By understanding the factors that influence lactose content, you can confidently enjoy the delightful taste of mozzarella without unnecessary worry. Always listen to your body and adjust your consumption accordingly.

Authoritative Sources

National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK): Information on Lactose Intolerance.
NCBI - Shopping Tips for Lactose-Intolerant People.
Lactosolution.com - Mozzarella and Lactose Intolerance.

Frequently Asked Questions

No, fresh mozzarella is not naturally lactose-free. It does contain some lactose, but at a very low level compared to milk, which many with lactose intolerance can tolerate.

On average, fresh mozzarella contains about 1 to 3 grams of lactose per 100 grams. For comparison, a glass of milk contains significantly more, at about 12 grams of lactose.

Yes, many people with lactose intolerance can eat mozzarella in small to moderate amounts without experiencing symptoms. However, individual tolerance levels vary, so it's best to start with small portions.

The mozzarella-making process reduces lactose in two main ways: by draining off most of the lactose-containing whey and by using a starter culture of bacteria that ferments the remaining lactose into lactic acid.

Both fresh and shredded mozzarella are typically low in lactose, but due to processing differences, some shredded varieties may have slightly different levels. It is always wise to check the nutrition label for specifics.

Traditional buffalo mozzarella is often made from buffalo milk, which naturally contains slightly less lactose than cow's milk. This results in buffalo mozzarella having a slightly lower lactose level than fresh mozzarella made from cow's milk.

Lactose-free mozzarella is available in many supermarkets. These products are made by adding the enzyme lactase during production to break down the lactose, creating a product that is suitable for those with severe lactose intolerance.