Is Mozzarella Low in Lactose? A Guide for the Lactose Intolerant

According to the National Institute of Diabetes and Digestive and Kidney Diseases, an estimated 36% of Americans experience lactose malabsorption, but for many, a small amount of mozzarella is often tolerable. So, is mozzarella low in lactose? It contains significantly less lactose than milk, making it a viable option for those with mild lactose intolerance.

Quick Summary

Mozzarella is generally low in lactose due to its specific production process involving fermentation and whey removal, making it tolerable for many with lactose intolerance. The lactose content varies by type and freshness, with low-moisture versions containing less than fresh mozzarella.

Key Points

• Mozzarella is low in lactose, not lactose-free: The cheesemaking process removes most of the lactose, making it generally tolerable for people with lactose intolerance.

• Lactose content varies by type: Low-moisture mozzarella has the least amount of lactose, while fresh mozzarella contains slightly more due to its higher moisture content.

• The production process reduces lactose: Fermentation by bacterial cultures and the removal of whey during production are the primary reasons for mozzarella's low lactose levels.

• Most with intolerance can tolerate it: Many people with lactose intolerance can consume mozzarella without symptoms, as the lactose levels are typically below the threshold for discomfort.

• Aged cheeses are a safer alternative: For those with more severe intolerance, harder, aged cheeses like parmesan are virtually lactose-free and a safer option.

• Lactose-free versions are available: Explicitly labeled lactose-free mozzarella can be found on the market for those who need to completely avoid lactose.

• Compare moisture content: When choosing mozzarella, remember that less moisture generally means less lactose.

Understanding Mozzarella and Its Lactose Content

Mozzarella cheese is one of the world's most popular cheeses, celebrated for its mild flavor and ability to melt perfectly on a pizza. The good news for those with lactose intolerance is that mozzarella is considered a low-lactose cheese. While not lactose-free, its preparation method significantly reduces the amount of milk sugar that can cause digestive issues. The key is understanding why this occurs and how different types of mozzarella compare. For most individuals with lactose intolerance, consuming up to 12 grams of lactose in a single sitting does not trigger symptoms, and a typical serving of mozzarella falls well below this threshold.

The Cheesemaking Process That Reduces Lactose

The reason mozzarella contains less lactose than its parent milk is due to a two-step process that removes and converts the milk sugar.

• Whey Draining: The primary factor in reducing lactose is the removal of whey. During the cheesemaking process, milk is coagulated into curds and whey. The whey, a watery liquid that contains most of the milk's lactose, is drained away. This initial step removes the majority of the lactose.
• Fermentation: The cheese curds are fermented by bacterial cultures that convert much of the remaining lactose into lactic acid. This further lowers the lactose content, leaving only trace amounts in the final product. The pasta filata method, characteristic of mozzarella production, involves heating and stretching the curd, which helps expel even more whey and further reduces lactose.

Lactose Differences Between Mozzarella Types

While all mozzarella is relatively low in lactose, different varieties can have varying levels. This is primarily due to differences in moisture content and processing methods.

• Fresh Mozzarella: This variety is soft, moist, and typically stored in water or brine. Its high moisture content means it retains more whey and, therefore, more lactose than its low-moisture counterpart, but still only contains around 2–3 grams per 100 grams.
• Low-Moisture Mozzarella: This is the firm, shredded mozzarella commonly used on pizzas. Because much of the moisture has been removed, it contains significantly less lactose—sometimes less than 1 gram per 100 grams.
• Buffalo vs. Cow's Milk: Traditional mozzarella is made from water buffalo milk, which naturally has a slightly lower lactose content than cow's milk. While both are low-lactose, buffalo mozzarella may offer a marginally safer option for those with higher sensitivity.

Low-Lactose Cheese Comparison

To put mozzarella's lactose content into perspective, here is a comparison with other common cheeses. The figures below are approximate and can vary by brand and aging process.

Cheese Type	Average Lactose Content (per 100g)	Notes
Mozzarella (Low-Moisture)	< 1 gram	Widely used on pizzas; very low lactose.
Mozzarella (Fresh)	2–3 grams	Softer texture, slightly higher lactose due to moisture.
Parmesan	< 0.1 gram	Very hard and aged, virtually lactose-free.
Cheddar (Aged)	< 0.1 gram	Aged for months or years, breaking down lactose.
Swiss	< 1 gram	Another popular low-lactose hard cheese.
Cottage Cheese	0.7–4 grams	Soft and fresh; high variability, can be moderate in lactose.
Ricotta	0.3–6 grams	Made from whey, so it has more lactose than most hard cheeses.

Can You Eat Mozzarella If You Are Lactose Intolerant?

For many, the answer is yes, but it depends on the severity of your intolerance. Most people with mild to moderate lactose intolerance can enjoy mozzarella in moderation without experiencing significant symptoms. For those with more severe intolerance, it is important to be cautious and perhaps opt for low-moisture or even explicitly labeled lactose-free versions, which are made by adding the lactase enzyme. Listening to your body is crucial, as individual tolerance levels differ.

Other Low-Lactose Options

If you find that mozzarella still causes issues, or if you prefer a different flavor profile, there are many other low-lactose cheeses available. Aged cheeses like cheddar, Swiss, and parmesan are excellent options, as the aging process breaks down most of the lactose. For soft cheese lovers, certain types of Brie and Camembert also have minimal lactose. Vegan, dairy-free mozzarella substitutes are also widely available for those who must avoid lactose entirely.

Conclusion: Making an Informed Decision

In summary, mozzarella is a cheese that is naturally low in lactose, a result of its unique production process involving whey removal and fermentation. While fresh mozzarella has slightly more lactose than the low-moisture version, both are generally safe for most people with lactose intolerance when consumed in moderation. By understanding the different varieties and how they affect your body, you can make an informed choice and still enjoy this delicious cheese as part of a balanced diet. Always pay attention to your body's specific reaction, as individual tolerance levels are key. For those who need to be extra cautious, selecting aged hard cheeses or exploring lactose-free alternatives are excellent options.

For more in-depth nutritional information on different cheese types, consult resources from trusted dietary organizations.

FAQs

Question: Is there a significant difference in lactose between fresh and shredded mozzarella? Answer: Yes, fresh mozzarella contains more moisture and, consequently, more lactose than low-moisture, shredded mozzarella. The low-moisture type is generally the safer option for those sensitive to lactose.

Question: How does the lactose content of mozzarella compare to that of milk? Answer: Mozzarella has significantly less lactose than milk. A typical glass of milk can have 9–14 grams of lactose, whereas 100 grams of fresh mozzarella contains only 2–3 grams, and low-moisture mozzarella contains even less.

Question: Can people with severe lactose intolerance eat mozzarella? Answer: Individuals with severe lactose intolerance may need to avoid mozzarella entirely or opt for lactose-free versions created with the lactase enzyme. Always consult a healthcare provider for personalized advice.

Question: What's the best type of mozzarella for someone with lactose intolerance? Answer: Low-moisture, part-skim mozzarella is the best option because its production process removes the most whey and, therefore, the most lactose. Aged mozzarella, if available, would also be a very low-lactose choice.

Question: Are there any lactose-free mozzarella products on the market? Answer: Yes, many brands now offer lactose-free mozzarella, which is made by adding the lactase enzyme to break down the lactose into simpler sugars. Vegan alternatives are also available.

Question: Why is mozzarella better for lactose intolerant people than other cheeses like cottage cheese? Answer: Mozzarella has lower lactose than some soft cheeses like cottage cheese because its pasta filata process and fermentation remove and convert more of the lactose. Cottage cheese, with higher moisture, retains more whey and lactose.

Question: Can I take a lactase enzyme supplement before eating mozzarella? Answer: Yes, taking a lactase enzyme supplement can help digest any remaining lactose in mozzarella, though many with mild intolerance may not need it. It is a safe and effective way to manage lactose intolerance.

Frequently Asked Questions

Is there a significant difference in lactose between fresh and shredded mozzarella?

Yes, fresh mozzarella contains more moisture and, consequently, more lactose than low-moisture, shredded mozzarella. The low-moisture type is generally the safer option for those sensitive to lactose.

How does the lactose content of mozzarella compare to that of milk?

Mozzarella has significantly less lactose than milk. A typical glass of milk can have 9–14 grams of lactose, whereas 100 grams of fresh mozzarella contains only 2–3 grams, and low-moisture mozzarella contains even less.

Can people with severe lactose intolerance eat mozzarella?

Individuals with severe lactose intolerance may need to avoid mozzarella entirely or opt for lactose-free versions created with the lactase enzyme. Always consult a healthcare provider for personalized advice.

What's the best type of mozzarella for someone with lactose intolerance?

Low-moisture, part-skim mozzarella is the best option because its production process removes the most whey and, therefore, the most lactose. Aged mozzarella, if available, would also be a very low-lactose choice.

Are there any lactose-free mozzarella products on the market?

Yes, many brands now offer lactose-free mozzarella, which is made by adding the lactase enzyme to break down the lactose into simpler sugars. Vegan alternatives are also available.

Why is mozzarella better for lactose intolerant people than other cheeses like cottage cheese?

Mozzarella has lower lactose than some soft cheeses like cottage cheese because its pasta filata process and fermentation remove and convert more of the lactose. Cottage cheese, with higher moisture, retains more whey and lactose.

Can I take a lactase enzyme supplement before eating mozzarella?

Yes, taking a lactase enzyme supplement can help digest any remaining lactose in mozzarella, though many with mild intolerance may not need it. It is a safe and effective way to manage lactose intolerance.

Does buffalo milk mozzarella have less lactose than cow's milk mozzarella?

Traditional mozzarella made from buffalo milk generally has a slightly lower lactose content than fresh mozzarella made from cow's milk, but the difference is minimal.