How much sugar is in cheese?

November 7, 2025 •

3 min read

While milk contains about 4-5% lactose, the natural sugar found in dairy, the cheesemaking process significantly reduces this amount, leaving most varieties with very little sugar. The final sugar content in cheese depends on its age and how it is produced, with longer-aged cheeses having almost no lactose remaining. Understanding how much sugar is in cheese can help those monitoring their carbohydrate intake or managing lactose intolerance.

Quick Summary

The sugar content in cheese is primarily determined by its natural lactose, which is largely removed during the cheesemaking process. The older and harder the cheese, the less lactose it contains. Fresh and soft cheeses, however, retain more lactose. Processed cheeses might have minimal added sugars, but are generally low-carb. Nutritional information varies by type, but many cheeses are suitable for low-carb diets.

Key Points

Lactose is the milk sugar: The primary sugar in dairy is lactose, which is broken down by bacteria during the cheesemaking process.
Aged cheese has almost no sugar: Longer aging periods allow bacteria more time to ferment lactose, resulting in hard cheeses like Parmesan and Cheddar having very little sugar.
Fresh cheese contains more sugar: Soft, fresh cheeses like ricotta and cottage cheese are not aged and therefore contain higher, but still moderate, levels of lactose.
Processed cheese may have added sugar: Some processed cheese products may contain small amounts of added sweeteners, so checking the ingredient label is important.
Low-carb diet friendly: Many hard and semi-hard cheeses are very low in carbohydrates and are suitable for low-sugar and ketogenic diets.
Beneficial for lactose intolerance: Because most of the lactose is removed or broken down, many people with lactose intolerance can consume aged cheeses without issues.

The Science Behind Sugar in Cheese

To understand how much sugar is in cheese, one must first consider the source: milk. Milk contains lactose, a disaccharide sugar. During the cheesemaking process, bacteria are introduced to milk, which then consume the lactose and convert it into lactic acid. This process, known as fermentation, is what gives many cheeses their distinctive flavor and texture. The separation of curds (the solid part that becomes cheese) from the whey (the liquid part) further removes lactose, as most of the water-soluble sugar remains in the whey.

Fresh vs. Aged Cheeses: A Matter of Time

The most significant factor influencing the final sugar content of cheese is its aging period. The longer a cheese is aged, the more time the bacteria have to consume any remaining lactose. As a result, hard, aged cheeses contain almost no sugar, making them an excellent choice for low-carb diets and individuals with lactose intolerance. In contrast, fresh cheeses, which are not aged, retain a higher moisture content and therefore more lactose.

Hard, Aged Cheeses: Examples include Parmesan, aged Cheddar, and Swiss. These cheeses are aged for months or even years, and the fermentation process breaks down nearly all the lactose. A 100g serving of Parmesan, for instance, contains virtually no lactose.
Soft and Fresh Cheeses: This category includes cottage cheese, ricotta, and cream cheese. Since they are not aged, a significant portion of the lactose remains. For example, cottage cheese can have between 3-4 grams of lactose per 100 grams, and ricotta can have up to 5 grams.

The Impact of Processed Cheese

Processed cheese is another category to consider. These products are made by blending natural cheeses and other ingredients, such as emulsifiers and preservatives. While the total carbohydrate content is still relatively low compared to other processed foods, some brands may contain small amounts of added sugars, such as corn syrup. It is always best to check the nutritional label for the most accurate information on processed cheese products.

Comparison of Lactose Content in Popular Cheeses

The following table illustrates the typical lactose content per 100 grams for various popular cheeses. Note that specific values can vary slightly by brand and aging process.


Cheese Type	Lactose Content (grams per 100g)	Aging Process
Parmesan	0.0 - 3.1	Aged
Aged Cheddar	0.04	Aged
Swiss (Emmentaler)	0.0 - 3.0	Aged
Brie	0.1 - 1.0	Soft, bloomy rind
Mozzarella	1.0 - 3.0	Fresh to semi-soft
Feta	0.5 - 1.4	Soft, brine-cured
Cottage Cheese	3.0 - 4.0	Fresh
Ricotta	3.2 - 5.1	Fresh

Making a Healthy Choice for Your Diet

For those on a ketogenic or low-sugar diet, hard, aged cheeses are ideal due to their minimal sugar content. Cheeses like Parmesan and aged Cheddar offer rich flavor without the carbohydrates that could impact blood sugar levels. Individuals with lactose intolerance can also benefit from consuming aged cheeses, as the lactose is largely broken down during aging. The Harvard T.H. Chan School of Public Health notes that cheese is a nutrient-dense dairy food, providing essential protein, fats, and minerals.

Reading Nutrition Labels

To make the most informed choice, always read the nutrition label. Even with natural cheeses, the total carbohydrate and sugar values can provide a quick snapshot of the lactose content. For processed cheeses, checking the ingredient list for added sugars (such as corn syrup) is crucial. This practice ensures that you are selecting the healthiest option for your dietary needs, whether you are managing blood sugar, lactose intolerance, or simply tracking your sugar intake. Understanding the cheesemaking process empowers you to make smarter, healthier food choices.

Conclusion

In conclusion, the amount of sugar in cheese is typically very low, especially in aged varieties where the milk's natural lactose is consumed by bacteria during fermentation. Fresh cheeses retain more lactose, though still far less than the milk they are made from. Processed cheeses should be examined for added sugars, but overall, many cheeses are a great, low-sugar addition to a balanced diet. Being mindful of the cheese type and reading nutritional information will help you select the best options for your health goals.

Frequently Asked Questions

No, cheese is generally not a high-sugar food. The lactose present in milk is mostly converted into lactic acid by bacteria during the cheesemaking process, leaving most cheeses with very little to no sugar.

Not necessarily. While processed cheese might contain a minimal amount of added sugar for texture or flavor, most of the carbohydrates still come from lactose. The total sugar content is usually still low, but it's important to check the nutritional label for specifics.

Lactose is the natural sugar found in milk. During cheesemaking, bacteria consume this lactose and turn it into lactic acid. The majority of the lactose is drained away with the whey, leaving a low-lactose product.

Hard, aged cheeses like Parmesan, aged Cheddar, and Swiss are excellent choices for a low-sugar diet. The long aging process reduces their lactose content to almost zero.

Many people with lactose intolerance can eat aged cheeses, such as Parmesan and aged Cheddar, because these varieties contain very low amounts of lactose. However, fresh cheeses like ricotta and cottage cheese have more lactose and might cause symptoms for some individuals.

The most reliable way is to read the nutrition facts on the cheese packaging. The total sugar listed represents the remaining lactose. For processed cheeses, also check the ingredient list for any added sugars.

No, not all cheese is sugar-free. While aged cheeses are virtually sugar-free, fresh and soft cheeses still contain a small amount of lactose. However, this amount is typically low and should not be a concern for most people.