Is Lactose Listed as Sugar on Nutrition Labels?

December 8, 2025 •

5 min read

According to the U.S. Food and Drug Administration (FDA), lactose, the natural sugar found in milk, is included in the "Total Sugars" count on a nutrition facts label but is not counted under "Added Sugars" unless it is specifically added as an ingredient. Understanding this distinction is crucial for deciphering food labels and making informed dietary choices. Many people are surprised to learn that even unsweetened dairy products contain sugar because of the presence of lactose.

Quick Summary

This guide explains the difference between naturally occurring lactose and added sugars on food labels. It details how the FDA's new labeling requirements distinguish between total and added sugars. Key information for reading ingredient lists and navigating dairy consumption for those monitoring sugar intake is provided.

Key Points

Lactose is a Natural Sugar: Lactose is a naturally occurring sugar found in milk, also known as milk sugar.
Total vs. Added Sugars: On the new FDA nutrition label, lactose is part of the "Total Sugars" count but is not included in the "Added Sugars" amount unless it is specifically added as an ingredient.
Check the Ingredients List: The presence of lactose is indicated by ingredients like milk, milk solids, or whey.
Natural vs. Refined: Lactose in plain dairy is a natural sugar that comes with other nutrients, whereas added sugars are often empty calories.
Lactose-Free Products: These products have been treated with the enzyme lactase to break down the lactose, making them easier to digest for those with intolerance.
Lower Glycemic Impact: Natural lactose has a lower glycemic index compared to table sugar, causing a slower rise in blood sugar.
Not All Dairy Has High Lactose: Hard cheeses, for example, contain very little lactose due to the cheesemaking and aging process.

What Exactly is Lactose?

Lactose, often called "milk sugar," is a disaccharide, meaning it is a sugar composed of two simple sugars: glucose and galactose. It is naturally present in the milk of mammals, including cows, goats, and humans. The enzyme lactase is required for the body to break down lactose into its smaller, more easily digestible components. For individuals with lactose intolerance, a deficiency of this enzyme causes digestive issues.

Unlike added sweeteners such as high-fructose corn syrup or table sugar (sucrose), lactose has a much lower sweetness potency. The sugar found in plain dairy products is considered a natural sugar because it is inherent to the milk itself, not a sweetener added during processing.

The FDA's Updated Nutrition Facts Label

With the introduction of the new Nutrition Facts label, there's a clearer distinction between different types of sugar. This change was implemented to help consumers better understand what they are eating. Before the update, all sugars were grouped under one "Sugars" line, making it difficult to know if the sugar was naturally occurring or added.

The new label now includes:

Total Sugars: This number includes all monosaccharides and disaccharides in a food, including those that are naturally present (like lactose in milk or fructose in fruit) and those that are added during processing.
Added Sugars: This sub-category details the sugars and syrups added to a food. If a product like plain milk has lactose but no added sweeteners, the "Added Sugars" line will show 0g.

This breakdown is vital because health experts recommend limiting added sugar intake, which often provides little nutritional value beyond calories, unlike natural sugars in milk and fruit that are packaged with other nutrients.

Where Is Lactose Found on an Ingredient List?

To be certain about lactose content, you must read the ingredient list, especially for processed foods. Even if a product is not a primary dairy item, it can contain milk-derived ingredients that have lactose. Look for ingredients that indicate the presence of lactose, including:

Milk: A broad term that can mean liquid, powdered, or skim milk.
Whey: A byproduct of cheesemaking that contains lactose.
Milk Solids: Evaporated milk components used in various products.
Lactose: Sometimes added directly as an ingredient, in which case it is an added sugar.
Milk Powder: Dehydrated milk often used in baked goods.

Some milk derivatives, such as lactic acid and milk protein, are processed in a way that removes the lactose, so they are not a concern for those with lactose intolerance. Products labeled "lactose-free" have been treated with the enzyme lactase to break down the lactose into simpler sugars.

Comparison: Natural Lactose vs. Added Sugar

It is important to understand that while both contribute to total sugar, their impact on the body and nutritional profile can differ significantly. Here is a comparison to clarify the differences.


Feature	Natural Lactose (in plain dairy)	Added Sugar (e.g., in chocolate milk)
Source	Naturally present in milk and dairy products.	Sugars or syrups added during processing.
Associated Nutrients	Accompanied by other valuable nutrients like calcium, protein, potassium, and vitamin D.	Often provides "empty calories" with little to no other nutritional benefit.
Sweetness	Approximately 30% less sweet than sucrose (table sugar).	Highly sweet, intended to enhance flavor and palatability.
Effect on Blood Sugar	Has a lower glycemic index, causing a slower rise in blood sugar.	Causes a more rapid spike in blood sugar levels.
Purpose	Naturally occurring energy source for mammals.	Sweetener, preservative, or texture improver in processed foods.

Conclusion: Interpreting Labels with Confidence

In conclusion, the answer to "Is lactose listed as sugar?" is yes, but with an important distinction. On modern food labels, lactose from plain milk contributes to the "Total Sugars" line but not the "Added Sugars" line. This differentiation is critical for consumers, particularly those managing sugar intake or a condition like diabetes. By checking both the Total and Added Sugars lines, along with the ingredients list for milk-derived products like whey, you can accurately assess a food's sugar content. Prioritizing whole, unprocessed dairy products can help you benefit from milk's natural nutrients without the potentially negative health effects associated with excessive added sugar consumption. Making informed choices starts with understanding these simple yet important nutritional facts. For more information, the FDA provides a comprehensive guide on their website.

Understanding Natural vs. Added Sugar in Dairy

For individuals with health goals related to sugar intake, it's helpful to remember that the sugar in plain milk is different from the sugar added to flavored dairy products. Consider the example of plain vs. chocolate milk. A glass of plain milk contains only naturally occurring lactose. A glass of chocolate milk, however, contains both the natural lactose from the milk and a significant amount of added sugar for flavor. By comparing the labels, you can see how much added sugar is in the flavored product. Plain yogurt is another great example; it contains natural lactose, but fruit-flavored yogurts often contain substantial added sugars. Reading labels becomes a skill for navigating a balanced diet that includes nutritious dairy products.

Practical Steps for Label Reading

Locate the Nutrition Facts Panel: Find the panel on any packaged food item.
Find "Total Sugars" and "Added Sugars": These are listed under the carbohydrate section.
Check the Added Sugars: If the product is plain milk or yogurt, the Added Sugars value should be 0g. If it's a flavored dairy product, this number will tell you how much sweetener was added.
Analyze the Ingredients List: Look for ingredients that indicate a dairy source, such as milk, whey, or milk solids. For lactose intolerance, this is where you can confirm the presence of dairy, even if no sugar is listed as added. Ingredients ending in "-ose" like lactose often point to a type of sugar.
Look for "Lactose-Free" Claims: For those with intolerance, these products have been treated with the lactase enzyme.

By following these steps, you can confidently make informed decisions about your dairy consumption and overall sugar intake.

Authority Outbound Link

For more detailed information on understanding the Nutrition Facts label and added sugars, the official guidance from the U.S. Food and Drug Administration is an excellent resource: Added Sugars on the Nutrition Facts Label.

Frequently Asked Questions

No, lactose that is naturally present in dairy products like plain milk or yogurt is not considered an added sugar. It is, however, included in the "Total Sugars" count on the Nutrition Facts label.

Look at the Nutrition Facts label. The "Total Sugars" line includes all sugars, while the "Added Sugars" line specifies only the sugar added during processing. If the "Added Sugars" line is 0g, any sugar present is natural, like lactose.

Yes, lactose-free milk still contains sugar. It has been treated with the enzyme lactase, which breaks down the lactose into simpler, more digestible sugars (glucose and galactose). This is why lactose-free milk often tastes sweeter than regular milk, but the sugar is still present.

No, the lactose content varies by dairy product. Hard cheeses like Parmesan and aged cheddar have very little to no lactose because it is removed with the whey and broken down during the aging process. Milk and ice cream typically contain higher amounts.

Besides "lactose," you might see ingredients like milk, milk solids, milk powder, whey, or whey protein concentrate listed on a food label. These all indicate the presence of lactose.

Natural lactose in plain milk is not inherently bad. It is a natural carbohydrate that provides energy and is accompanied by other beneficial nutrients like calcium and protein. Health experts' concerns typically focus on limiting added sugars, not natural sugars found in whole foods.

Many people with lactose intolerance can tolerate hard, aged cheeses, as they are naturally very low in lactose. However, sensitivity varies, so it's best to start with small amounts to test your tolerance.