Is Butter High in Lactose? Separating Fact from Dairy-Myth

October 1, 2025 •

4 min read

While milk typically contains around 4.9 grams of lactose per 100 grams, traditional butter is surprisingly low in lactose, often containing only trace amounts, sometimes as little as 0.1 grams. This is a crucial distinction for anyone managing dietary restrictions and wondering: is butter high in lactose?

Quick Summary

The process of churning butter removes most of the lactose, leaving a product with very low levels of the milk sugar. This makes butter generally well-tolerated by individuals with lactose intolerance, and clarified options like ghee contain even less.

Key Points

Low Lactose Content: Butter is very low in lactose because the majority of milk sugar is removed during the churning process that separates the butterfat from the buttermilk.
Tolerable for Most: Most people with lactose intolerance can consume moderate amounts of butter without experiencing significant digestive symptoms.
Virtually Lactose-Free Ghee: Clarified butter, or ghee, is an excellent option for those with severe sensitivity as its production process removes all milk solids and nearly all lactose.
Not Safe for Milk Allergy: While generally fine for lactose intolerance, butter is not suitable for individuals with a milk protein allergy, as it still contains traces of milk protein.
Differentiation is Key: The distinction between lactose intolerance and a milk protein allergy is crucial when assessing whether butter is a safe food choice.
Commercial Options Available: For those seeking to avoid all trace lactose, specially formulated lactose-free butter products are available on the market.

The Science of Butter Production and Lactose Content

To understand why butter contains so little lactose, one must first look at how it is made. Butter is a dairy product created by churning fresh or fermented cream. Cream itself is simply the high-fat portion of milk that has been separated from the liquid part. The churning process vigorously agitates the cream, causing the fat globules to cluster together and separate from the remaining liquid, which is called buttermilk.

Lactose, the natural sugar found in milk, is a water-soluble carbohydrate. As a result, the majority of the lactose stays in the watery buttermilk during the churning process and is drained away. The final butter product consists primarily of milk fat (around 80%), with only a small percentage of water and milk solids remaining. The miniscule amount of lactose that remains is usually tolerated by most individuals with lactose intolerance.

Trace Lactose in Different Butter Types

While all standard butter has a low lactose content, there are slight variations depending on the type and processing method.

Sweet Cream Butter: Made from fresh cream, this is the most common type sold in the United States and the UK. Its lactose content is extremely low due to the churning process.
Cultured Butter: Also known as European-style butter, this is made from fermented cream. The fermentation process uses bacteria that consume the lactose, further reducing its content and giving the butter a more tangy flavor.
Clarified Butter (Ghee): This form of butter is made by heating regular butter to remove all milk solids and water, leaving almost pure butterfat. Since both lactose (a sugar) and casein (a protein) are found in the milk solids, this process effectively removes nearly all of the lactose. This makes ghee an excellent option for those with severe lactose intolerance.
Commercial Lactose-Free Butter: Some brands produce specialty butter for severely intolerant individuals by treating the cream with a lactase enzyme before churning, which breaks down the lactose.

Managing Lactose Intolerance with Butter

Most people who are lactose intolerant can consume small to moderate amounts of lactose without experiencing symptoms. A typical person with moderate intolerance can tolerate up to 12 grams of lactose per day, and consuming a single tablespoon of butter adds a negligible amount to this total. However, it is important to understand that everyone’s tolerance level is different, and highly sensitive individuals might still react. A lactose intolerance diet is not about complete avoidance for most, but rather about managing intake. This is different from a milk protein allergy, which requires strict avoidance of all dairy, including butter, as it still contains traces of milk protein.

Tips for Including Butter in a Low-Lactose Diet

If you have lactose intolerance and want to enjoy butter, consider these strategies:

Start with Small Amounts: Gradually reintroduce small amounts of butter into your diet to assess your personal tolerance level.
Pair with Other Foods: Eating dairy with meals that contain protein, fat, and fiber can slow down digestion and lessen the impact of any residual lactose.
Choose Ghee: For a virtually lactose-free option, use ghee in your cooking.
Consider Lactase Supplements: For extra peace of mind, taking a lactase enzyme supplement before a meal containing dairy can help your body digest the lactose.
Read Labels Carefully: Check the ingredient list for hidden lactose in processed foods that include butter or other dairy components.

A Comparison of Dairy and Dairy Alternatives


Product	Average Lactose Content (per 100g)	Primary Composition	Best For Low-Lactose Diet?
Butter	0.1–0.6 grams	Approximately 80% fat, 15% water, 5% milk solids	Yes (for most)
Ghee	Trace amounts (<0.0001 grams)	Almost 100% butterfat	Yes (safe for most)
Whole Milk	4.9 grams	Water, fat, proteins, lactose	No (high lactose)
Hard Cheese (e.g., Cheddar)	<0.1 grams	Milk solids, fat	Yes (low lactose)
Soft Cheese (e.g., Cottage Cheese)	0.7–4 grams	Milk solids, whey, fat	Potentially, depending on tolerance
Probiotic Yogurt	Varies, can be low	Milk solids, live bacterial cultures	Yes (bacteria help digest lactose)
Margarine	0 grams	Vegetable oils, water	Yes (no dairy)

Conclusion: Navigating Butter with a Low-Lactose Diet

In short, butter is not high in lactose, and most individuals with lactose intolerance can enjoy it without issue. Its very low lactose content is a natural consequence of the churning process, which separates the bulk of the milk sugar into the buttermilk. For those who are highly sensitive or have a milk protein allergy, clarified butter (ghee) or a commercial lactose-free butter are safer options. By understanding the basics of butter production and your own body's tolerance levels, you can continue to enjoy this flavorful fat as part of a balanced diet. As always, listening to your body and consulting a healthcare professional for personalized dietary advice is the best course of action.

For more information on managing dietary restrictions, visit the Cleveland Clinic's nutrition resources on lactose intolerance.

Frequently Asked Questions

Butter is low in lactose because it is made from the fat of milk, not the water-soluble portion where the lactose resides. The churning process separates the high-lactose buttermilk from the low-lactose butterfat.

Most people with lactose intolerance can tolerate butter. However, those with a very high sensitivity to even trace amounts may still experience symptoms. For these individuals, clarified butter (ghee), which is virtually lactose-free, or a commercially available lactose-free butter is a better option.

Yes, ghee is better for severe lactose intolerance. It is clarified butter, meaning the milk solids containing the lactose have been completely removed, making it a virtually lactose-free product.

Cultured butter is made from fermented cream, where added bacteria consume some of the lactose. This process can slightly reduce the lactose content compared to sweet cream butter, but both are already very low in lactose.

Lactose-free means the product has had the lactose (milk sugar) removed or neutralized, but it still contains milk protein. Dairy-free means the product contains no dairy ingredients at all, making it suitable for those with milk protein allergies.

In processed foods, manufacturers are required to list common allergens. Look for the ingredient 'milk' in the allergen statement or for words like 'butter,' 'butterfat,' or 'buttermilk' in the ingredients list, as these are indicators of dairy content.

Alternatives to butter include ghee, which is nearly lactose-free, commercially available lactose-free butter products, and plant-based spreads and oils like margarine, olive oil, and coconut oil.