Is There Lots of Sugar in Cheese? The Truth About Lactose

December 6, 2025 •

4 min read

Lactose, the natural sugar found in milk, is largely converted into lactic acid during the cheesemaking process. This means that while cheese is made from milk, the amount of sugar present in the final product is often surprisingly low, particularly in aged varieties. Understanding this transformation is key to answering the question: is there lots of sugar in cheese?

Quick Summary

The sugar content in cheese is generally low because bacteria consume most of the lactose during production. Aging further reduces the remaining lactose, making hard cheeses especially low in sugar. Processed cheeses, however, may contain added sugars.

Key Points

Lactose Conversion: During cheesemaking, bacteria convert the majority of milk's natural lactose (sugar) into lactic acid.
Aging Reduces Sugar: Hard, aged cheeses have the lowest sugar content because the long aging process allows for the complete breakdown of any remaining lactose.
Whey Removal: The draining of whey, which contains most of the remaining lactose, is a key step that lowers the sugar content, especially in hard cheeses.
Processed Cheese Warning: Unlike natural cheese, processed cheese may contain added sugars for flavor and texture, so always check the label.
Best Low-Sugar Choices: Varieties like Parmesan, Swiss, and mature cheddar are excellent choices for low-sugar and low-lactose diets.
Fresh Cheese has More: Softer, fresher cheeses like ricotta and cottage cheese retain more lactose because they are not aged as long.

The Cheesemaking Process and Sugar Content

The journey from milk to cheese is a fascinating one that explains why most cheeses contain very little sugar. It all starts with milk, which naturally contains a sugar called lactose. However, several key steps in the production process work to eliminate this sugar.

Fermentation and the Role of Bacteria

During fermentation, lactic-acid-producing bacteria are introduced to the milk. These bacterial cultures consume the lactose, converting it into lactic acid. This process is essential for curdling the milk and developing the cheese's flavor. The majority of the lactose is gone by this stage, as the bacteria have feasted on the available sugar supply.

Draining the Whey

After the milk has curdled, it is separated into solid curds and liquid whey. The whey, which contains the remaining lactose, is drained off. The amount of whey removed directly impacts the lactose level. For harder, aged cheeses, more whey is pressed out, leading to a significantly lower lactose content. In contrast, softer cheeses retain more whey and, consequently, more lactose.

The Impact of Aging

Aging, or maturation, is the final stage that further reduces sugar levels. Any traces of lactose that were trapped in the curds continue to be broken down by bacteria and enzymes as the cheese matures. This is why hard, aged cheeses like Parmesan and mature cheddar contain almost no lactose. This process is critical for developing the rich, complex flavors of these cheeses while simultaneously reducing their sugar content.

Comparison: Sugar Content in Various Cheeses

While natural cheese is generally low in sugar, the exact amount can vary widely depending on the type. This comparison table highlights the typical sugar content (as lactose) in different kinds of cheese. Note that figures can vary by brand and specific preparation.


Cheese Type	Ripening/Aging	Typical Sugar Content (approx. per 100g)
Hard, Aged Cheeses (Parmesan, Mature Cheddar)	6+ months	Trace to <1 gram
Semi-Hard Cheeses (Swiss, Gouda)	Several weeks to months	<1 to 2 grams
Soft Cheeses (Brie, Camembert)	Weeks	1 to 2 grams
Fresh Cheeses (Ricotta, Cottage Cheese)	Little to no aging	3 to 5 grams
Processed Cheese (American slices)	-	Varies; often contains added sugars

The Special Case of Processed Cheese

It's important to distinguish between natural and processed cheese. While natural cheese's sugar content is a byproduct of lactose from milk, processed cheese is a different story. These products are often made with additives, including emulsifiers, stabilizers, and, crucially, added sugars. Manufacturers may include sucrose or other sugars to improve texture, taste, or shelf life. Therefore, if you are monitoring your sugar intake, always check the nutrition label on processed cheese products, as their sugar content can be much higher than their natural counterparts.

A Low-Sugar, Low-Lactose Option

For those on a low-sugar or low-carb diet, or those with lactose intolerance, selecting aged, hard cheeses is an excellent strategy. Parmesan, for instance, contains virtually no lactose, making it a very low-sugar choice. Many hard cheeses and sliced varieties like Emmentaler and Gouda also boast zero or near-zero lactose. The extended aging period ensures that the milk sugar is almost entirely consumed by the bacterial cultures, leaving behind a flavorful, protein-rich food that won't cause blood sugar spikes.

Conclusion: The Final Verdict on Sugar in Cheese

In conclusion, the claim that there is lots of sugar in cheese is largely a misconception for most natural varieties. The cheesemaking process, particularly the fermentation and aging stages, effectively removes or breaks down the lactose (milk sugar). As a result, hard, aged cheeses contain almost no sugar. While fresh cheeses and processed cheese products will contain more sugar, a quick glance at the nutritional label will clarify the amount. For those mindful of sugar intake, focusing on aged, natural cheeses is a simple and delicious solution. The sugar content in cheese is directly related to how it is made, with longer-aged varieties being the most sugar-friendly choice.

A List of Low-Lactose and Low-Sugar Cheeses

Aged Cheddar: Mature cheddar undergoes a long aging process that significantly reduces its lactose content.
Parmesan: A very hard, aged cheese known for its flavor and minimal to non-existent lactose content.
Swiss Cheese: Many varieties of Swiss are aged long enough for the bacteria to consume all the lactose.
Provolone: A semi-hard Italian cheese that is aged and low in lactose.
Gouda: Aged Gouda has very little sugar, as the lactose is consumed during maturation.

For the best results on a low-sugar diet, prioritize these aged cheeses and always double-check the label on fresh or processed options to be certain of their sugar content.

Frequently Asked Questions

Yes, but in very small amounts. The sugar is lactose, naturally present in milk. During the cheesemaking process, most of this lactose is converted into lactic acid by bacteria, leaving little to no sugar in the final product, especially in aged cheeses.

Hard, aged cheeses like Parmesan, aged cheddar, and Swiss typically have the lowest sugar content. The longer these cheeses mature, the more time the bacteria have to consume the lactose, leaving very little behind.

Many people with lactose intolerance can enjoy aged, hard cheeses. Since the lactose is almost entirely broken down during fermentation and aging, these cheeses contain negligible amounts of lactose. Softer, fresh cheeses, however, should be avoided as they contain more lactose.

Processed cheese can be higher in sugar than natural cheese. Manufacturers often add sweeteners to enhance flavor and texture. It is crucial to read the nutritional label to determine the exact sugar content of processed cheese products.

Milk contains lactose, the natural milk sugar. In cheese, most of this lactose is removed during the fermentation and draining process. This is why cheese has a much lower sugar content than the milk it was made from.

Most hard, aged cheeses are very low in sugar, with some containing only trace amounts. The rule of thumb is: the longer the cheese has aged, the less lactose it contains.

No, cheese has a low glycemic index and does not cause significant blood sugar spikes. This is because its sugar (lactose) content is very low, and it is rich in protein and fat, which slows down digestion.