Is Ice Cream Higher in Lactose Than Cheese? A Deep Dive into Dairy Nutrition

October 16, 2025 •

3 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, many people with lactase non-persistence can tolerate some dairy, with the tolerance level varying per individual. A common point of confusion for those monitoring their intake is comparing desserts and savories, leading to the question: is ice cream higher in lactose than cheese? The answer is almost always yes, due to fundamental differences in their production.

Quick Summary

Ice cream generally contains more lactose than cheese because of how each product is made. The cheesemaking process removes lactose, while ice cream retains higher levels from its milk and cream base.

Key Points

Ice cream is higher in lactose: In a direct comparison, a serving of traditional ice cream contains significantly more lactose than a typical serving of most cheeses.
Cheesemaking reduces lactose: The process separates lactose-heavy whey from the curds, dramatically lowering the final lactose content of the cheese.
Hard cheeses are lowest in lactose: Aged, hard cheeses like Parmesan and Cheddar have very low, often trace, amounts of lactose because bacteria break it down during fermentation and aging.
Soft cheeses contain more lactose: Fresh, soft cheeses such as ricotta and cottage cheese have a higher lactose content than aged varieties, though still less than milk or ice cream.
Lactose-free alternatives are available: For those with severe intolerance, numerous lactose-free dairy products and dairy-free options exist for both cheese and frozen desserts.
Serving size impacts tolerance: People with lactase non-persistence can often tolerate small amounts of lactose, so managing portion sizes can be effective.

The Science Behind Lactose in Dairy

Lactose is the natural sugar found in milk and dairy products. To digest it, the human body uses an enzyme called lactase. Lactose intolerance occurs when the small intestine doesn't produce enough of this enzyme, leading to digestive issues like bloating and gas when consuming dairy. The amount of lactose in a dairy product, therefore, depends heavily on how it is processed.

How Cheesemaking Reduces Lactose

The process of making cheese involves several steps that naturally reduce its lactose content. First, milk is curdled using a starter culture of bacteria and an enzyme. This separates the milk into solid curds and liquid whey. The lactose, being water-soluble, primarily stays in the whey, which is drained away. What remains in the curds is a much lower concentration of lactose. For aged cheeses, the lactose is further reduced:

Fermentation: The bacteria in the starter culture continue to ferment any remaining lactose in the curds, converting it into lactic acid.
Aging: The longer a cheese is aged, the more time these bacteria have to break down lactose. As a result, hard, aged cheeses like Parmesan, Cheddar, and Swiss contain very low to trace amounts of lactose.

Why Ice Cream Retains More Lactose

In contrast, ice cream is made by freezing a mixture of milk, cream, and sweeteners. Unlike cheesemaking, this process does not involve separating the whey or extended bacterial fermentation that would break down lactose. Therefore, ice cream's lactose content is directly related to the amount of milk and cream used in its recipe. A half-cup serving of ice cream can contain 2 to 6 grams of lactose, which is significantly more than many hard cheeses. Some industrial ice creams, which may use skimmed milk powder, can have even higher concentrations.

Ice Cream vs. Cheese: A Lactose Comparison


Dairy Product (1/2 cup serving)	Estimated Lactose Content (grams)	Notes
Milk (whole, 2%, skim)	9–14	Standard milk serves as a benchmark for comparison.
Ice Cream	2–6	Retains most of the lactose from its milk and cream base.
Soft Cheeses (Cottage cheese, Ricotta)	0.7–6	Lactose content is higher than hard cheeses but lower than milk.
Hard/Aged Cheeses (Cheddar, Parmesan)	< 1	Most of the lactose is removed with the whey and further broken down during aging.
Feta Cheese	0.5–1.4	A popular option with relatively low lactose content.
Yogurt (plain)	4–17	Can vary widely; live bacterial cultures may help predigest some lactose.

Making Smart Choices for a Lactose-Conscious Diet

For those with lactose intolerance, understanding the variations in lactose content is key to enjoying dairy without discomfort. Instead of avoiding dairy entirely, strategic choices can make a significant difference. Here are some tips:

Prioritize Hard, Aged Cheeses: Since they are naturally low in lactose, these cheeses are often well-tolerated. Examples include Parmesan, Cheddar, Swiss, and Gouda.
Be Mindful of Soft Cheeses: While lower than milk, soft cheeses like cottage and ricotta still contain a notable amount of lactose. Moderation is key, or consider lactose-free versions.
Limit Ice Cream or Choose Alternatives: For most, traditional ice cream is a high-lactose food. Opt for smaller servings or explore lactose-free ice creams and non-dairy frozen desserts made from alternatives like coconut or soy milk.
Read Labels for Hidden Lactose: Lactose can be an ingredient in many processed foods. Always check the label on products like baked goods, snacks, and even some meats.
Experiment with Cultured Products: Some individuals find they can tolerate yogurt better than other dairy products because the bacteria used in the culturing process produce the enzyme that breaks down lactose.
Consider Lactase Enzyme Supplements: Over-the-counter lactase supplements can help your body digest lactose, allowing you to enjoy a wider variety of dairy products.

Conclusion

When it comes to lactose content, ice cream and cheese are not created equal. The manufacturing process of cheese, particularly hard and aged varieties, removes and ferments much of the lactose, resulting in a product that is often low in this milk sugar. Ice cream, conversely, retains higher concentrations of lactose from its primary ingredients of milk and cream. By understanding these differences and making informed choices, those with lactose intolerance can better manage their dietary needs without giving up all dairy products entirely.

For more detailed information on lactose intolerance and management strategies, consider consulting resources like the Mayo Clinic's guidance on lactose intolerance.

Frequently Asked Questions

Hard, aged cheeses like Parmesan, Cheddar, and Swiss typically have the lowest lactose content, often containing less than one gram per serving due to the aging process.

Yes, this is very common. Many people can tolerate low-lactose foods like aged cheeses but experience symptoms from high-lactose items like ice cream because their bodies produce insufficient lactase to digest the higher concentration of milk sugar.

Some individuals find that the high fat content in ice cream can slow down digestion, potentially lessening the symptoms of lactose intolerance, even though the total lactose content remains high.

Soft and fresh cheeses like cottage cheese and ricotta contain significantly more lactose than hard, aged cheeses. The aging process, which reduces lactose, is not as extensive for soft cheeses.

Plain yogurt with live cultures can sometimes be better tolerated than ice cream, as the bacteria help break down lactose. Lactose-free ice cream and non-dairy frozen desserts are also excellent alternatives.

Yogurt, especially those with live bacterial cultures, contains enzymes produced by the bacteria that naturally break down some of the lactose. This can make it easier to digest for some people with mild lactose intolerance.

Yes, over-the-counter lactase enzyme tablets or drops (like Lactaid) are available to help your body digest lactose. These can be taken just before consuming dairy to help prevent symptoms.