Is there any yogurt without lactose? Your Guide to Dairy-Free and Specialty Options

November 27, 2025 •

3 min read

An estimated 65% of the adult human population has a reduced ability to digest lactose after infancy, a condition known as lactose intolerance. If you are part of this group, you've likely wondered: Is there any yogurt without lactose?

Quick Summary

Explore the availability of yogurt without lactose, including special dairy varieties processed to remove lactose and a wide range of naturally lactose-free plant-based options.

Key Points

Lactose-Free Dairy: Some yogurt brands add the enzyme lactase to dairy milk to pre-digest lactose, making it suitable for those with intolerance.
Dairy-Free Alternatives: Plant-based yogurts made from soy, coconut, almond, or cashew are naturally lactose-free and suitable for vegans and those with dairy allergies.
Not the Same: Lactose-free dairy yogurt still contains milk proteins and should be avoided by individuals with a milk allergy.
Look for Probiotics: Many lactose-free and dairy-free yogurts contain live and active cultures that support digestive health, but always check the label.
Taste and Texture Varies: Lactase-treated dairy yogurt retains a classic dairy flavor, while plant-based options offer diverse profiles depending on the base ingredient.
Read Labels: Always check product labels to confirm whether the product is lactose-free or dairy-free, especially if you have an allergy or strict dietary restrictions.

Understanding Lactose and the Yogurt Process

Lactose is a sugar found naturally in milk and most traditional dairy products. For individuals with lactose intolerance, the body produces insufficient amounts of the enzyme lactase, which is necessary to break down this sugar into simpler, digestible forms.

While all yogurt starts with milk, the fermentation process naturally reduces some of the lactose content. The live active cultures (beneficial bacteria) added during production consume lactose as a food source, converting it into lactic acid. This is why many people with mild lactose intolerance can tolerate some yogurt, especially aged, probiotic-rich varieties, better than a glass of milk. For those with more significant intolerance, however, this isn't enough to prevent discomfort, making true lactose-free options necessary.

How Is Lactose-Free Yogurt Made?

There are two primary ways to produce yogurt that is safe for those with lactose sensitivities:

Lactase-Enriched Dairy Yogurt

This method involves adding the enzyme lactase to regular milk during production. This enzyme pre-digests the lactose, breaking it down into glucose and galactose, which are easily absorbed by the body. The resulting dairy yogurt retains the familiar taste and creamy texture, along with the nutritional benefits of dairy, such as protein, calcium, and B vitamins. Popular brands like Green Valley Creamery and Arla LactoFREE use this process.

Naturally Lactose-Free Plant-Based Yogurt

For those with a dairy allergy or who follow a vegan diet, plant-based yogurts are naturally lactose-free because they do not contain any dairy products. These are fermented using non-dairy milks and can be an excellent source of probiotics, dietary fats, and fiber.

Coconut milk yogurt: Rich and creamy with a mild coconut flavor. Brands like So Delicious and The Coconut Collab are popular choices.
Soy milk yogurt: A classic dairy alternative that is often high in protein. Brands like Silk have been in the market for a long time.
Almond milk yogurt: Lighter in texture, almond yogurt is a good low-calorie option. Kite Hill offers a Greek-style almond milk yogurt.
Cashew milk yogurt: Known for its exceptionally creamy texture. Forager Project uses a cashew base.
Oat milk yogurt: Newer to the market, oat-based yogurts offer a mild flavor and can be very smooth.

Comparison Table: Lactose-Free and Dairy-Free Options


Feature	Lactose-Free Dairy Yogurt	Plant-Based Yogurt (Coconut/Soy)
Base Ingredient	Cow's or goat's milk	Plant-based milk (coconut, soy, almond, etc.)
Lactose Content	Less than 0.1% (trace amounts)	0% (naturally lactose-free)
Protein Content	Often comparable to or higher than regular yogurt (especially Greek varieties)	Varies significantly; soy yogurt often has higher protein, while coconut may be lower
Calcium	Similar to regular dairy yogurt, often fortified with Vitamin D to aid absorption	Varies by brand; often fortified to match dairy levels
Probiotics	Contains live, active cultures that aid digestion	Many brands contain live and active cultures, but labels should be checked
Taste Profile	Retains the familiar tangy taste of dairy, often slightly sweeter due to broken-down sugars	Wide variety of flavors; taste reflects the plant base
Dietary Suitability	Lactose-intolerant individuals	Lactose-intolerant, dairy-allergic, and vegan individuals

How to Choose the Right Yogurt for You

Choosing the best yogurt depends on your specific dietary needs and preferences. Read the ingredient list carefully, especially if you have a severe dairy allergy, as lactose-free dairy is not dairy-free. Look for products that explicitly state “lactose-free” or “dairy-free” on the label.

For taste and texture: If you prefer the classic dairy taste and creaminess, a lactase-enriched dairy yogurt is your best bet. If you enjoy new flavors, plant-based options offer a diverse array of tastes and textures.
For digestive health: Most probiotic-rich yogurts, whether dairy-based or plant-based, are excellent for promoting healthy gut flora. Opt for products with “live and active cultures” clearly listed.
For home preparation: It's possible to make your own lactose-free yogurt at home by using lactose-free milk and a yogurt starter culture. You can also create dairy-free versions from coconut or soy milk.

Conclusion

For those seeking yogurt without lactose, the market offers a wealth of options to suit various needs and preferences. Whether through a dairy yogurt specially treated with the lactase enzyme or a naturally dairy-free, plant-based alternative, you can still enjoy the creamy, tangy goodness of yogurt. By understanding the distinction between lactose-free dairy and dairy-free products, you can make an informed choice that supports your health and taste buds. To further explore the differences between various dairy and non-dairy foods, consider reading this guide from The Spruce Eats on Lactose-Free vs Dairy-Free.

Frequently Asked Questions

No, not all yogurt is naturally low in lactose. While the fermentation process helps reduce lactose content, many yogurts still contain enough to cause digestive issues for individuals with moderate to severe lactose intolerance. True lactose-free versions are specifically processed to break down or remove lactose.

Lactose-free dairy yogurt can taste slightly sweeter than regular yogurt because the lactase enzyme breaks down lactose into simple sugars (glucose and galactose), which have a sweeter flavor profile. Plant-based yogurts have a taste that reflects their base ingredient, such as coconut or almond.

No, they are not the same. Dairy-free products contain no milk whatsoever, making them naturally lactose-free. Lactose-free products, however, can be dairy-based and still contain milk proteins, so they are not suitable for those with a milk allergy.

Yes, many lactose-free yogurts contain probiotics. Both lactase-treated dairy yogurts and plant-based alternatives are fermented using live and active cultures. Always check the label to ensure it specifies 'live and active cultures'.

Greek yogurt is not inherently lactose-free, but the straining process removes much of the whey, which also reduces the lactose content significantly, making it easier to digest for some people. However, for a truly lactose-free experience, you should choose a Greek yogurt specifically labeled as such.

Yes, you can. You can make homemade lactose-free yogurt by starting with lactose-free milk and a yogurt starter culture. You can also create dairy-free versions from coconut milk or soy milk.

Yes, lactose-free dairy yogurt offers the same nutritional benefits as regular yogurt, including calcium, protein, and B vitamins. Plant-based versions offer different nutrient profiles but can also be fortified to provide essential vitamins and minerals.