How much lactose is in Greek yogourt?

December 30, 2025 •

4 min read

Greek yogurt is naturally lower in lactose than regular yogurt or milk due to its unique straining process. This makes it a popular option for those with lactose sensitivities, but it is not entirely lactose-free and the exact amount of lactose in Greek yogourt can vary by brand and preparation.

Quick Summary

Greek yogurt contains significantly less lactose than regular yogurt because of its straining process and the fermentation by live cultures. The exact amount can differ by brand, with some offering lactose-free versions, but most plain Greek yogurt is considered low-lactose.

Key Points

Low-Lactose Content: Greek yogourt is naturally low in lactose because the whey, which contains much of the lactose, is strained out during production.
Fermentation and Probiotics: Live bacterial cultures in Greek yogourt ferment and break down some of the lactose, further reducing the content and aiding digestion.
Not Lactose-Free: Unless specifically labeled, plain Greek yogourt is not 100% lactose-free, and the exact amount of remaining lactose can vary by brand.
Easier to Digest: Many people with mild lactose intolerance can consume Greek yogourt with fewer side effects compared to milk or regular yogourt.
Lactose-Free Options: For those with severe intolerance, specific lactose-free Greek yogourt products are widely available.
Compare Labels: To be certain of lactose content, always check the product's nutrition label, as factors like added ingredients can alter the final amount.

Understanding Lactose in Greek Yogurt

Lactose is a natural sugar found in milk and dairy products. For individuals with lactose intolerance, the body lacks sufficient lactase, the enzyme needed to break down this sugar, leading to digestive issues. Greek yogurt, however, presents a more digestible option for many because its production process inherently reduces lactose content.

The Straining Process: A Key Difference

The fundamental reason for Greek yogurt's lower lactose level is the straining process. To create its signature thick and creamy texture, regular yogurt is strained multiple times to remove the liquid whey. Since much of the lactose is dissolved in the whey, removing this liquid significantly decreases the final product's lactose concentration. Traditional production methods involve straining the yogurt through a cloth, while modern industrial processes often use centrifuges. The longer the yogurt is strained, the more whey (and lactose) is removed.

The Role of Fermentation and Live Cultures

Beyond straining, the fermentation process itself further reduces lactose. Live and active bacterial cultures are introduced to the milk, where they consume and break down a portion of the lactose into simpler sugars, like glucose and galactose, and lactic acid. These live cultures remain in the finished product and continue to aid in lactose digestion even after consumption. This means that for someone with mild lactose intolerance, the combination of reduced lactose from straining and the digestive assistance from probiotics can make Greek yogurt easier to tolerate than other dairy products.

Comparing Lactose Content: Greek vs. Other Dairy

Here is a comparison of typical lactose levels in common dairy products to illustrate how Greek yogurt measures up.


Dairy Product (serving)	Approximate Lactose Content (g)
Greek Yogurt (6 oz / 175g)	4-5
Regular Yogurt (6 oz / 175g)	~10
Regular Milk (1 cup / 240ml)	12-13
Hard Cheeses (e.g., Cheddar) (50g)	<1

It is important to note that these are average figures, and specific values can vary between brands. For example, some brands may add thickeners or milk powders that could alter the final lactose amount. Always check the nutritional information on the packaging for the most accurate details.

Factors That Influence Lactose Content

Several variables can affect the final lactose level of Greek yogurt:

Straining Duration: As mentioned, a longer, more thorough straining process results in less lactose in the finished product.
Type of Milk: Greek yogurt made with whole milk tends to have a slightly different lactose profile than that made with skim milk, although the difference is minor.
Added Ingredients: Some brands add milk solids or other ingredients that can increase the sugar and, by extension, the lactose content. Choosing plain, unsweetened Greek yogurt is the best way to minimize sugar and lactose intake.
Flavorings: Flavored Greek yogurts often have added sugars, which can increase the overall carbohydrate content, though not necessarily the lactose itself. However, the presence of added sweeteners can make it harder to discern the natural lactose levels.
Live Cultures: Yogurts with "live and active cultures" have beneficial bacteria that break down lactose. However, pasteurized yogurts (which kill these cultures) or those without live cultures do not offer this benefit.

Choosing the Right Greek Yogurt for Your Needs

For most individuals with mild lactose sensitivity, plain Greek yogurt is a well-tolerated food. The reduced lactose content combined with the beneficial bacteria makes digestion much easier than consuming milk. If you have severe lactose intolerance, however, there are other options available.

Here are some tips for choosing Greek yogurt based on your tolerance level:

For mild sensitivity: Start with a small serving of plain Greek yogurt and monitor your body's response. A plain, unflavored variety is the best starting point.
For higher sensitivity: Look for explicitly labeled "lactose-free" Greek yogurt brands. These products have been treated with the lactase enzyme to break down all the lactose, making them safe for people with more severe intolerance.
Always check the label: Reading the nutrition facts for total sugars and consulting the ingredients list for added milk solids can give you a clearer picture of the product's lactose content.

Conclusion

In summary, Greek yogurt contains significantly less lactose than regular yogurt or milk due to its unique straining and fermentation processes. While not completely lactose-free unless specifically labeled as such, the amount of lactose is low enough for many people with lactose intolerance to enjoy it without discomfort. The key lies in understanding the production process and checking labels to ensure you're choosing a product that aligns with your specific dietary needs. With its high protein and probiotic content, Greek yogurt remains a nutritious and versatile addition to many diets.

For more information on managing lactose intolerance, you can consult resources such as the U.S. Dairy industry's educational materials on the topic.

Frequently Asked Questions

Yes, many people with mild lactose intolerance find Greek yogourt to be digestible because it contains significantly less lactose than milk and the probiotics help break down the remaining lactose.

Greek yogourt has less lactose than regular yogurt. The straining process used to make Greek yogourt removes much of the lactose-containing whey, resulting in a lower lactose product.

The primary reason is the straining process, which removes excess whey, a liquid byproduct of fermentation that contains most of the lactose. The longer the straining, the lower the lactose content.

Yes, many brands now produce Greek yogourt that is specifically labeled as 'lactose-free.' These products are made using special methods, such as adding the lactase enzyme, to eliminate all lactose.

Yes, the live and active bacterial cultures (probiotics) in Greek yogourt aid in the digestion of lactose, which is a major reason why it is often better tolerated than other dairy products.

The most accurate way is to check the nutritional information on the product's label. Look for the 'Sugars' line, and remember that some sugar content will come from naturally occurring lactose.

Tolerance varies greatly among individuals. It is best to start with a small portion and gradually increase it while monitoring your body's response. For highly sensitive individuals, lactose-free versions are the safest option.