Nutrition Diet: Which Cheese Has the Least Amount of Sugar?

October 12, 2025 •

5 min read

As cheese is made, the milk sugar (lactose) is converted into lactic acid by bacteria, resulting in most cheeses containing very little sugar. For those managing blood sugar or carb intake, understanding which cheese has the least amount of sugar is key to making smart and satisfying dietary choices.

Quick Summary

Hard aged cheeses like Parmesan and Swiss contain minimal sugar due to the aging and fermentation process that breaks down lactose. Fresh and softer varieties can have slightly more but are still much lower in sugar than milk.

Key Points

Aged cheese is the lowest in sugar: Hard cheeses aged for a long time, like Parmesan and Aged Cheddar, have the least amount of sugar due to the extended breakdown of lactose.
Lactose is removed naturally: The cheesemaking process involves bacteria consuming lactose and separating it with the whey, leaving minimal sugar behind in the curds.
Check for added ingredients: Avoid processed cheese, cheese spreads, and pre-shredded varieties, as they can contain starches and additives that increase the carb and sugar content.
Soft cheeses are also low in sugar: While slightly higher in lactose than hard aged cheeses, options like Mozzarella, Feta, and Goat Cheese are still good for low-sugar diets.
Portion control is key: Even low-sugar cheeses are high in fat and calories, so consuming them in moderation as part of a balanced diet is important.
Goat cheese is naturally lower in lactose: Cheese made from goat's milk is often easier for those with lactose sensitivities to digest.

Understanding the Cheesemaking Process and Sugar Content

The fundamental reason most cheeses have very low sugar is rooted in the cheesemaking process. Milk contains a natural sugar called lactose. When milk is turned into cheese, bacteria are introduced that consume this lactose and convert it into lactic acid. This acid helps to coagulate the milk proteins, or curds, which are then separated from the watery liquid known as whey. Since most of the lactose is water-soluble, it is drained off with the whey, leaving very little behind in the solid curds that become cheese.

Furthermore, the aging process plays a crucial role in reducing sugar content. During maturation, any residual lactose is further fermented into lactic acid by the bacteria present in the cheese. The longer a cheese is aged, the more time these bacteria have to work, resulting in a product with even less lactose. Hard, aged cheeses, therefore, tend to have the lowest sugar content of all.

Low-Sugar Cheese Champions: Hard and Aged Varieties

When searching for the cheese with the least sugar, hard and aged options are your best bet. Their minimal moisture content and extended aging period ensure that virtually all lactose is eliminated.

Parmesan (Parmigiano-Reggiano)

Considered one of the kings of low-sugar cheese, Parmesan cheese is aged for a minimum of 12 months, and often much longer, resulting in a product that is virtually lactose-free. This makes it an excellent choice for those on low-carb diets or with lactose sensitivity. Its intense, nutty, and salty flavor means a little goes a long way, so it's best used as a garnish.

Aged Cheddar

Similar to Parmesan, the longer a cheddar is aged, the lower its sugar content. Extra sharp cheddars, aged 12 months or more, have had ample time for the bacteria to consume the lactose, leaving behind a sharp, tangy, and almost sugar-free cheese. Choosing natural, uncolored cheddar is also recommended to avoid any potential additives found in some processed varieties.

Swiss and Gruyère

Swiss and Gruyère cheeses are semi-hard varieties known for their distinctively nutty and slightly sweet flavor. These cheeses are produced in a way that naturally reduces lactose content. The iconic 'eyes' in Swiss cheese are formed by carbon dioxide bubbles released during fermentation, further signaling the bacterial activity that has broken down the milk sugar. Reduced-fat Swiss cheese can also be a heart-healthy choice for managing blood sugar.

Romano and Pecorino

Romano and Pecorino are hard Italian cheeses often grated over dishes. Similar to Parmesan, their long aging process results in very low lactose levels. Pecorino Romano, made from sheep's milk, is aged for at least 5 months and has minimal lactose. These cheeses are known for their high protein and bold, salty flavor, which discourages overconsumption.

Low-Sugar Soft and Fresh Options

While hard, aged cheeses are the absolute lowest in sugar, some softer and fresher cheeses are also surprisingly low in lactose, making them good choices for many people.

Mozzarella

Part-skim mozzarella is a versatile, low-carb, and high-protein option. It has a mild flavor and is lower in saturated fat than many other full-fat cheeses. The fermentation process still reduces much of the lactose, making it suitable for those watching sugar intake. For the lowest sugar content, check the label, as some fresh varieties may have slightly more.

Goat Cheese (Chèvre)

Goat cheese is naturally lower in lactose than cheese made from cow's milk, making it easier to digest for some. It has a distinctive tangy flavor and is available in various forms, from spreadable logs to crumbly varieties. Its low carb and high fat profile make it a good fit for ketogenic diets.

Feta

Feta, traditionally made from sheep's or goat's milk, is another low-lactose and low-calorie cheese option. Its salty, tangy flavor means a small amount can go a long way. The fermentation process contributes to its low lactose content.

Comparison of Cheese Sugar Content

Here's a comparison of the typical sugar content per 1-ounce (28g) serving for different cheese types:


Cheese Type	Sugar Content (per oz)	Notes
Parmesan	~0.26g	Aged 12+ months, virtually lactose-free.
Aged Cheddar	~0.15g	Longer aging breaks down more lactose.
Swiss	<1g	Lower in sodium than many other cheeses.
Goat Cheese	0g	Excellent for keto; easier to digest for some.
Mozzarella (Part-Skim)	<1g	High in protein, low in saturated fat.
Feta	~1g	Great for Mediterranean dishes; lower in calories.
Cream Cheese	~1.6g	Higher fat, but watch portion sizes for carbs.
Cottage Cheese	~1.3g	Higher in protein, but also higher in lactose than hard cheeses.

How to Incorporate Low-Sugar Cheese into Your Diet

Adding low-sugar cheese to your meals is simple and can boost flavor and nutrition. Consider these suggestions:

Grate Parmesan over salads, pasta, or roasted vegetables for a nutty, flavorful topping without added carbs.
Snack on Aged Cheddar or Swiss cheese slices with nuts or a low-carb cracker for a satisfying, protein-rich bite.
Crumble Goat Cheese or feta over a bed of greens with a light vinaigrette for a tangy and healthy salad.
Melt Mozzarella on top of chicken or vegetables for a cheesy, low-carb entree.
Use Cottage Cheese as a high-protein breakfast or snack option, topped with a few berries or nuts.

Remember to check nutrition labels, especially for flavored or pre-shredded cheeses, as they may contain additives or starches that increase the sugar count.

The Role of Cheese in a Balanced Diet

Cheese is a good source of protein and calcium, important for bone health and muscle mass. It is also high in fat, so portion control is key for a balanced diet. Most natural cheeses have a low glycemic index, meaning they have a minimal impact on blood sugar levels. The fat and protein content also helps promote a feeling of fullness, which can aid in weight management.

Conclusion

For those seeking to minimize sugar in their diet, hard and aged cheeses are the clear winners. The cheesemaking process naturally eliminates most lactose, and extended aging ensures any remaining sugar is broken down. Cheeses like Parmesan and Aged Cheddar are among the lowest in sugar, while options like Goat Cheese, Mozzarella, and Feta also contain minimal lactose. Even though fresh cheeses like cottage and ricotta have slightly more, they remain healthy choices when consumed in moderation. By choosing the right varieties and being mindful of portions, you can enjoy the rich flavors and nutritional benefits of cheese without worrying about excess sugar. Always read labels to ensure you're selecting the least processed option for the healthiest choice.

Authoritative link: For more on how cheese is made and the science behind it, check out the article on Science Learning Hub.

Frequently Asked Questions

Yes, aged cheddar cheese is very low in sugar. The longer cheddar is aged, the more lactose is broken down, resulting in minimal sugar content, especially in extra sharp varieties.

Aged cheese has less sugar because the beneficial bacteria present during maturation continue to ferment any remaining lactose into lactic acid, a process that doesn't occur with shorter-ripening, fresh cheeses.

Hard aged cheeses like Parmesan, Aged Cheddar, and Swiss are excellent for a keto diet due to their high fat, moderate protein, and very low carb content. Goat cheese and Brie are also great low-carb options.

Most hard, aged cheeses like Parmesan and mature cheddar contain virtually no lactose and are essentially sugar-free. However, it's always wise to check nutritional labels, as sugar content can vary slightly depending on the specific product.

Cottage cheese has more lactose than hard aged cheeses but still contains much less than milk. It is a great high-protein choice for a healthy diet, but portion size is important, especially for those watching strict carbohydrate intake.

Yes, processed cheese products and cheese spreads can have higher sugar content due to added starches, sweeteners, and preservatives. For the least sugar, stick with natural, unprocessed cheese blocks.

Look for hard, aged varieties like Parmesan, aged cheddar, or Swiss, as these naturally contain the least sugar. Always check the nutrition label for the 'Sugars' line, which is required on most packaged foods.