Is Feta High in Lactose? Exploring Feta's Place in a Nutrition Diet

October 2, 2025 •

3 min read

While regular milk contains a high percentage of lactose, many common cheeses contain far less due to the cheesemaking process. This leads many to question, 'Is feta high in lactose?' The answer is no; feta is considered a low-lactose cheese, which may make it suitable for many individuals managing their nutrition diet due to lactose sensitivity.

Quick Summary

Feta cheese has a low lactose content due to the fermentation and aging process, where bacteria consume most of the milk sugar. This makes it more tolerable for many people with mild to moderate lactose intolerance. The level of tolerance can vary between individuals, and some brands are even completely lactose-free.

Key Points

Low Lactose Content: Feta cheese is not high in lactose; its fermentation process converts most milk sugar into lactic acid, making it easier to digest.
Aged vs. Fresh: As a moderately aged cheese, feta contains less lactose than fresh cheeses like cottage cheese but more than very hard, aged cheeses like parmesan.
Individual Tolerance Varies: While many with mild lactose intolerance can enjoy feta, those with higher sensitivity may still experience symptoms and should test their tolerance with small portions.
Rich in Nutrients: Feta provides essential nutrients such as calcium, protein, and probiotics, which support bone health and gut health.
High Sodium Content: Feta is brined, making it high in sodium; rinsing the cheese can help reduce its saltiness.
Lactose-Free Options Available: For those with severe lactose intolerance, some brands offer specially prepared lactose-free feta cheese.

The Fermentation Process That Makes Feta Low in Lactose

Traditional Greek feta is a brined cheese made from sheep's milk or a blend including goat's milk. Although milk contains lactose, the process of making and aging feta significantly reduces its lactose content. During fermentation, lactic acid bacteria consume lactose, converting it to lactic acid. The subsequent draining of whey, which holds much of the remaining lactose, further reduces the amount. Feta is then aged in brine for at least two months, contributing to an even lower lactose level.

As a result, authentic feta typically contains only 1–2 grams of lactose per 100 grams, considerably less than milk. This low level is often well-tolerated by individuals with mild to moderate lactose intolerance. However, lactose content can vary by brand and production method, so reviewing nutritional information is helpful. For those with severe intolerance, lactose-free feta is also available, treated with lactase enzyme to break down all lactose.

Feta Compared to Other Cheeses

The aging duration of cheese directly impacts its lactose content; longer-aged, harder cheeses generally contain less lactose than fresher varieties. For a comparison of lactose content in various cheeses, see {Link: LACTOLERANCE https://www.lactolerance.fr/blog/en/feta-and-lactose-is-cheese-appropriate-for-intolerants/}. While feta has low lactose, very hard, aged cheeses like parmesan and mature cheddar contain even less. Conversely, fresh, unaged cheeses like cottage cheese and cream cheese retain more lactose, making them less suitable for those with intolerance.

Incorporating Feta into Your Low-Lactose Nutrition Diet

Feta can be a good option for those with lactose sensitivity, allowing them to enjoy cheese. Individuals with mild to moderate intolerance may find they can tolerate small amounts. It's recommended to start with a modest portion to gauge your body's reaction. For higher sensitivity, lactose-free options or harder, aged cheeses with even lower lactose might be better choices.

Tips for enjoying feta with lactose sensitivity:

Manage Portion Sizes: Use small amounts of feta in dishes like salads to minimize potential issues.
Reduce Sodium: Feta's brining process results in high sodium; rinsing can help reduce saltiness.
Combine with Other Foods: Eating feta as part of a meal with other ingredients can help slow digestion.
Consider Lactase Aids: For increased sensitivity, lactase enzyme supplements can assist in digesting lactose.

Feta's Other Nutritional Benefits

Feta is a nutritious choice, offering more than just low lactose. It's a good source of protein and calcium, both essential for bone health. The combination of calcium and phosphorus in feta supports bone density. It also contains beneficial fatty acids, including conjugated linoleic acid (CLA). As a fermented food, feta contains probiotics that can support gut health and immune function.

Nutritional highlights of feta:

Protein: Supports muscle and tissue repair.
Calcium: Important for bone strength.
Probiotics: Aids digestive wellness.
CLA: Beneficial fatty acids.

Considerations for Feta Consumption

While nutritious, feta has some points to consider. Its high sodium content from brining means moderation is key, especially for those watching blood pressure. Unpasteurized feta carries a risk of Listeria contamination. Pregnant women are typically advised to avoid unpasteurized soft cheeses like feta. Pasteurized feta is generally safe for others.

Conclusion

To summarize, the question, "Is feta high in lactose?" can be answered with a reassuring no for many individuals managing their diet. Due to its unique fermentation and aging process, feta contains significantly less lactose than many other dairy products. This, combined with its nutritional benefits like protein, calcium, and probiotics, makes it a suitable option for those with mild to moderate lactose intolerance seeking to maintain a balanced nutrition diet. However, individual tolerance levels vary, and those with more severe intolerance or concerns about unpasteurized dairy should explore alternatives or lactose-free versions. Enjoying feta in moderation allows one to appreciate its distinct taste and health advantages.

Frequently Asked Questions

No, traditional feta is not completely lactose-free, but its lactose content is very low. Its fermentation and aging process reduces the lactose to trace amounts, typically 1–2 grams per 100 grams.

Feta's low lactose is due to the fermentation and aging process. Lactic acid bacteria added during cheesemaking consume the lactose and convert it into lactic acid, significantly reducing its presence in the final product.

Many people with mild to moderate lactose intolerance can consume feta without experiencing symptoms due to its low lactose content. However, those with severe intolerance may still react and should exercise caution or choose lactose-free alternatives.

Feta is lower in lactose than fresh cheeses like ricotta or cottage cheese but generally has a slightly higher lactose content than very hard, long-aged cheeses such as parmesan and mature cheddar.

Yes, some producers offer lactose-free feta. These are made by adding the lactase enzyme during production to pre-digest the lactose, making the cheese suitable for individuals with higher sensitivities.

Rinsing feta cheese primarily helps reduce its high sodium content, not the lactose. If you are highly sensitive to lactose, rinsing will not remove enough of the milk sugar to prevent a reaction.

Yes, but not significantly. Traditional feta from sheep's milk or a sheep-and-goat-milk blend is still low in lactose due to the processing. The lactose reduction is primarily a function of the fermentation and aging, not the initial milk source.