Understanding What's the Worst Cheese for Lactose Intolerant People?

October 25, 2025 •

4 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), up to 36% of Americans experience some form of lactose intolerance. Navigating a nutrition diet with this condition can be tricky, especially for cheese lovers wondering what's the worst cheese for lactose intolerant people and how to avoid it.

Quick Summary

Fresh, soft, and processed cheeses contain the highest levels of lactose, making them the worst offenders for people with lactose intolerance. Aged and hard cheeses are typically much lower in lactose and often tolerated well. Understanding the cheesemaking process reveals why this difference exists.

Key Points

High-lactose cheese types: Fresh, soft, and processed cheeses like ricotta, cottage cheese, and American slices are typically the worst offenders for lactose intolerance due to high whey content and less aging.
Low-lactose cheese types: Hard and aged cheeses like Parmesan, extra-sharp Cheddar, Swiss, and Aged Gouda have very low or virtually no lactose and are often well-tolerated.
Aging process reduces lactose: During aging, bacteria in cheese consume the lactose, converting it to lactic acid. The longer a cheese ages, the lower its lactose content.
Cheesemaking removes whey: The liquid whey, which contains most of the lactose, is largely drained off during the cheesemaking process. Fresh cheeses retain more of this whey.
Portion control and supplements: For cheeses with some lactose, starting with smaller portions and using lactase enzyme supplements can help manage symptoms and expand your diet.
Read labels carefully: For all cheese products, check the nutrition label for sugar content and look for added ingredients like 'whey' or 'milk solids' in processed items.

The Science Behind Cheese and Lactose

Lactose is the natural sugar found in milk and dairy products. Lactose intolerance is caused by a deficiency of the enzyme lactase, which is needed to break down this sugar for digestion. Not all cheeses are created equal when it comes to lactose content. The key factors influencing the amount of lactose in cheese are the cheesemaking process and the length of aging.

The Cheesemaking Process: Curds and Whey

During cheesemaking, milk is separated into solids (curds) and a liquid (whey). Most of the lactose remains in the whey, which is drained off during production. As cheese ages, bacteria continue to ferment any remaining lactose, converting it into lactic acid. This is why aged, hard cheeses have minimal or virtually no lactose, while fresh cheeses, which are not aged and retain more whey, have a much higher lactose content. Processed cheeses, such as American slices, often have extra lactose or whey solids added for texture, increasing their lactose load.

The Worst Cheeses for Lactose Intolerant People

Fresh and soft cheeses are generally the worst culprits for causing discomfort among those with lactose intolerance because they are produced quickly and contain more whey and, therefore, more lactose. Processed cheeses are also problematic due to additives.

Ricotta: Often cited as one of the highest in lactose, ricotta can contain several grams of lactose per serving. Its high moisture and whey content make it a common trigger for symptoms.
Cottage Cheese: Like ricotta, cottage cheese is another fresh, high-lactose product. Its creamy, watery consistency means it retains a significant amount of whey.
Cream Cheese and Mascarpone: These soft, high-moisture cheeses have less lactose than ricotta or cottage cheese but still contain more than most aged varieties, making them a higher-risk choice.
Processed Cheeses (e.g., American Slices): Many processed cheeses, especially those known for their meltability, have added whey solids and other dairy ingredients to improve their texture. This significantly increases their lactose content and makes them a poor choice for those with intolerance.

Safe Cheeses: Enjoying Dairy with Lactose Intolerance

Fortunately, cheese lovers have plenty of low-lactose and virtually lactose-free options. The rule of thumb is simple: the harder and more aged the cheese, the lower the lactose content.

Aged and Hard Cheeses

Parmigiano-Reggiano (Parmesan): Aged for at least 12 months, this hard Italian cheese has virtually no lactose, often less than 0.1 gram per serving. The extended aging process ensures all lactose is fermented into lactic acid.
Aged Cheddar: The longer cheddar is aged, the less lactose it contains. Extra-sharp varieties aged for 12 months or more are typically very low in lactose and are often well-tolerated.
Swiss Cheese (e.g., Gruyère, Emmental): The process of making Swiss cheese naturally removes most of the whey and its lactose content is very low after aging.
Aged Gouda: Similar to other aged cheeses, gouda becomes lower in lactose over time. Look for varieties aged 18 months or more.

Other Low-Lactose Cheeses

Some semi-soft cheeses are also surprisingly low in lactose, including Brie and Camembert, as the fermentation process also significantly reduces their lactose levels. Mozzarella, especially fresh mozzarella, can still contain some lactose but is generally much lower than cheeses like ricotta.

A Comparison of Lactose in Cheeses


Cheese Type	Examples	Lactose Content (per 100g)	Suitability for Lactose Intolerance
High-Lactose (Worst)	Ricotta, Cottage Cheese, Mascarpone, Processed Cheese Slices	2.5–5.1 grams or higher	Avoid or consume in very small, measured portions if tolerated.
Medium-Lactose	Cream Cheese, Fresh Mozzarella	Approx. 1–3 grams	Consume with caution and in small portions. May require lactase enzyme supplement.
Low-Lactose (Safest)	Parmigiano-Reggiano, Aged Cheddar, Swiss, Aged Gouda	<0.1–0.1 grams	Generally well-tolerated by most individuals with lactose intolerance.

Tips for Managing Lactose Intolerance with Cheese

Even when choosing a low-lactose cheese, managing your intake is key to avoiding symptoms. Individual tolerance levels vary widely, so experimentation and portion control are your best tools.

Read Labels Carefully: Check the nutrition facts for the sugar content, as 'sugars' listed on a dairy product label usually refers to lactose. Also, watch for added ingredients like 'milk solids' or 'whey' in processed foods.
Consider Lactase Supplements: For those who want to enjoy a higher-lactose cheese on occasion, lactase enzyme supplements can be taken to help digest the lactose.
Pair with Other Foods: Eating cheese with other foods can help slow down digestion, allowing more time for the body to process any small amount of lactose.
Explore Alternatives: Many excellent plant-based, dairy-free cheese alternatives are now available, made from nuts, soy, or coconut.

Conclusion: Your Personal Guide to a Cheesy Life

While some cheeses are definite no-gos for those with a sensitive digestive system, the good news is that lactose intolerance doesn't mean a complete life without cheese. By understanding the factors that influence lactose content—primarily the cheesemaking process and aging—you can make informed choices. Fresh, soft, and processed cheeses contain the most lactose, making them the riskiest choices. Conversely, hard and aged varieties are your safest bet. Listen to your body, start with small portions, and embrace the world of low-lactose cheeses to keep your digestive health in check while still enjoying this culinary delight. For further reading and dietary tips, the resources from Johns Hopkins Medicine offer comprehensive guidance on managing lactose intolerance.

Frequently Asked Questions

Fresh, moist cheeses like ricotta, cottage cheese, mascarpone, and queso fresco typically contain the highest levels of lactose because they retain more whey from the milk during production.

Yes, Parmesan cheese is generally very safe for lactose intolerant people. It is aged for a long time (at least 12 months), during which the lactose is converted to lactic acid, resulting in virtually no lactose.

The lactose content in cheese is reduced through two main processes: first, most of the lactose is removed with the liquid whey during production, and second, beneficial bacteria consume any remaining lactose as the cheese ages.

It is best to avoid processed cheese, such as American cheese slices, if you are lactose intolerant. These products often have extra whey or milk solids added during manufacturing, which significantly increases their lactose content.

Start with a very small portion of a low-lactose cheese, like aged cheddar or Swiss. Monitor your body's reaction. You can gradually increase the portion size over time to find your personal tolerance level.

Yes, lactase enzyme supplements can help people with lactose intolerance digest cheese, especially varieties with moderate lactose content. Taking a supplement before eating can help break down the lactose and prevent symptoms.

While goat and sheep milk naturally contain slightly less lactose than cow's milk, hard, aged cheeses made from their milk, such as Pecorino Romano or Manchego, are the best options as the aging process further reduces the lactose.