Understanding if Feta Cheese is Naturally Lactose Free

January 10, 2026 •

4 min read

Over 70% of the world's population experiences some form of lactose intolerance, leading many to wonder about their favorite foods. So, is feta cheese naturally lactose free? No, it's not, but the traditional cheesemaking process significantly lowers its lactose content, making it a good option for many with lactose sensitivities.

Quick Summary

Feta is not lactose-free but contains minimal lactose due to fermentation and aging. Individual tolerance varies, so it may be suitable for some with sensitivity.

Key Points

Not Actually Lactose-Free: Feta is made from milk, so it contains some lactose, but the amount is very low due to its production process.
Fermentation Reduces Lactose: Lactic acid bacteria added during cheesemaking consume most of the lactose, converting it into lactic acid.
Whey Draining Helps: The process of separating the curds from the whey removes a significant amount of lactose-rich liquid.
Milk Type Matters: Traditional feta from sheep's or goat's milk has naturally less lactose than cow's milk versions.
Individual Tolerance Varies: Most people with mild lactose intolerance can enjoy feta without issues, but those with higher sensitivity may still react.
Aged is Better: As with other cheeses, a longer aging process in brine further reduces the lactose content.

The Science Behind Feta's Low Lactose Content

While all cheese starts with milk, which contains lactose, the process of turning milk into feta involves several steps that dramatically reduce the final lactose level. This is a crucial distinction for anyone with digestive sensitivities. The key reasons for feta's low lactose content are fermentation and whey separation.

Fermentation: The Bacterial Break-Down

During fermentation, lactic acid bacteria are introduced to the milk. These beneficial bacteria feed on the lactose (milk sugar), converting it into lactic acid. This conversion is what gives feta its signature tangy flavor and a lower pH. Since the bacteria essentially "pre-digest" the lactose, less of it remains in the final product. This is the same principle that makes aged cheeses and yogurt easier for many people with lactose intolerance to consume.

Separation of Curds and Whey

The cheesemaking process involves separating milk into solid curds and liquid whey. Whey contains most of the milk's lactose. As feta curds are cut and drained, the majority of the lactose-rich whey is removed. This physical separation further reduces the lactose concentration in the finished cheese.

Traditional Feta vs. Cow's Milk Feta-Style Cheese

Another critical factor affecting lactose content is the type of milk used. Traditional Greek feta is made from sheep's milk or a blend of sheep's and goat's milk.

Sheep's and Goat's Milk: These milks naturally contain slightly less lactose than cow's milk to begin with. This provides a lower starting point for lactose content, which is then further reduced by fermentation.
Cow's Milk Feta-Style Cheese: In many countries, "feta-style" cheese is made from cow's milk, which typically has a higher lactose content than sheep's or goat's milk. For those with severe sensitivity, this difference could be noticeable. Always check the ingredients list on the packaging.

What This Means for People with Lactose Intolerance

For many with mild to moderate lactose intolerance, the low lactose levels in traditional feta make it well-tolerated. The typical lactose content of feta ranges from 0.5 to 2 grams per 100 grams, which is significantly lower than milk. However, for those with a high degree of sensitivity, even these minimal amounts may cause symptoms. Individual tolerance is key, so mindful consumption is advised.

Tips for Enjoying Feta

Start Small: If you are unsure of your tolerance, begin with a small portion of feta to see how your body reacts.
Combine with Other Foods: Eating feta as part of a meal, rather than on its own, can help slow digestion and potentially reduce any symptoms.
Opt for Traditional Feta: Search for products labeled "Traditional Greek Feta" or those explicitly mentioning sheep's and/or goat's milk, as these tend to have the lowest lactose levels.
Look for Lactose-Free Labels: Some brands now offer specially processed, genuinely lactose-free feta products by adding the lactase enzyme during production. These will be clearly labeled.

Comparison Table: Lactose in Cheeses


Cheese Type	Lactose Content (per 100g)	Notes
Feta	0.5 - 2g	Lower due to fermentation and brining; traditional versions from sheep/goat milk generally lower.
Parmesan	< 0.01g	Aged for a long time, so lactose is almost completely gone.
Cheddar (Mature)	< 0.1g	Aged cheese with very low lactose content.
Brie/Camembert	1.0 - 2.0g	Soft cheeses, but fermentation reduces lactose.
Fresh Mozzarella	1.0 - 3.0g	A younger cheese with a slightly higher lactose content than aged varieties.
Ricotta	1.6 - 4.1g	Made from whey, so it has a higher lactose concentration.

Conclusion: A Digestible Delight, But Check Your Sensitivity

In conclusion, no, is feta cheese naturally lactose free? It is not. However, its production methods, including fermentation and aging, lead to a naturally very low lactose content. This makes it a popular and often well-tolerated option for many people with lactose intolerance. The type of milk used (sheep and goat versus cow) can also impact the final lactose level. For those with severe intolerance, specialized lactose-free versions are available. As with any food sensitivity, paying attention to your own body's response and being aware of the product's origin and ingredients is the best way to enjoy this tangy cheese worry-free. For more information on navigating a diet with lactose intolerance, you can visit a resource like Monash FODMAP.

Final Thoughts

Ultimately, feta is a delicious, healthy cheese for many, but its suitability depends on individual tolerance. It's a testament to traditional cheesemaking that fermentation can transform a high-lactose ingredient into a low-lactose food. If you've been avoiding it out of fear, it may be worth a cautious, small taste.

A Quick Guide to Feta

Production Process

Milk Source: Traditionally sheep's and/or goat's milk, but cow's milk is also used for feta-style cheeses.
Fermentation: Lactic acid bacteria consume lactose, creating lactic acid and lowering lactose levels.
Whey Draining: The solid curds are separated from the liquid whey, which removes most of the remaining lactose.
Aging: The cheese is aged in brine for at least two months, contributing to flavor and further lactose breakdown.

Nutritional Facts

Low in Lactose: Traditional feta contains significantly less lactose than milk.
High in Sodium: The brining process gives it a salty flavor but results in high sodium content.
Nutrient-Rich: Good source of calcium, vitamin B12, and phosphorus.
Potential Probiotics: As a fermented food, feta may contain beneficial probiotics for gut health.

Frequently Asked Questions

Yes, feta cheese contains lactose because it is made from milk. However, its lactose content is very low due to the fermentation and aging processes used in production.

Many people with mild to moderate lactose intolerance can eat feta without experiencing symptoms. The low lactose content makes it more digestible than milk or some fresh cheeses. However, individual tolerance varies.

According to Monash FODMAP, feta cheese is low in lactose and can be tolerated in low-FODMAP diets. A typical serving size is often suitable, but individual sensitivity should always be considered.

Lactose is reduced in feta through two main steps: first, lactic acid bacteria convert much of the lactose into lactic acid during fermentation, and second, most of the lactose-rich liquid whey is drained off.

Traditional feta made from sheep's or goat's milk naturally starts with a slightly lower lactose content than cow's milk. Additionally, the specific aging and brining processes contribute to a lower final lactose level.

For a guaranteed lactose-free option, look for specially produced lactose-free feta. Some brands now offer these products, made by adding the enzyme lactase to pre-digest the lactose. This will be indicated on the packaging.

Feta has a low lactose content (0.5-2g per 100g) but generally more than hard, aged cheeses like Parmesan (almost none). It has less lactose than fresh, un-fermented dairy products like milk and cottage cheese.

Someone with severe lactose intolerance should consult a healthcare professional. They may be able to use lactase enzyme supplements before eating feta or opt for certified lactose-free versions.