What Cheese Has Less Sugar? A Comprehensive Guide to Low-Lactose Options

November 4, 2025 •

4 min read

The longer a cheese is aged, the less sugar it typically contains, a fact that surprises many dairy lovers. For anyone monitoring carbohydrate intake or managing lactose sensitivity, understanding what cheese has less sugar is key to enjoying this versatile food without worry.

Quick Summary

This guide examines how the cheesemaking process affects sugar content, highlighting aged hard cheeses like Parmesan and Cheddar as naturally low in lactose. It compares various cheese types and helps identify the best low-sugar options for a balanced diet.

Key Points

Aging is Key: The longer a cheese is aged, the more its natural sugar (lactose) is broken down by bacteria, resulting in a lower sugar content.
Hard Cheeses are Best: Hard, aged cheeses like Parmesan, Aged Cheddar, and Swiss contain almost no sugar and are excellent low-lactose choices.
Goat Milk is Lower in Lactose: Cheese made from goat milk naturally has less lactose than cow's milk cheese, making it a good low-sugar option.
Read Labels for Processed Cheeses: Processed products like cheese spreads and canned cheese often contain added sugars and should be avoided on a low-sugar diet.
Enjoy in Moderation: Even with low-sugar cheese, it is important to be mindful of portion sizes due to calorie and fat content, especially for those with diabetes.
Fresh vs. Aged: Softer, fresher cheeses like cottage cheese and ricotta contain more lactose compared to hard, aged cheeses.

The Science Behind Low-Sugar Cheese

While milk contains lactose, a natural sugar, the majority of it is removed during the cheesemaking process. When milk is turned into cheese, starter cultures of bacteria are added, which begin to ferment the lactose into lactic acid. This acidification process helps separate the milk solids (curds) from the liquid (whey), which contains most of the remaining lactose and is later drained off.

For hard, aged cheeses, this process is even more pronounced. The longer a cheese matures, the more time these beneficial bacteria have to consume any residual lactose. Cheeses aged for a year or more, such as Parmigiano Reggiano, may contain virtually no sugar at all. The aging process further intensifies flavor while drastically reducing the lactose content, a win-win for those watching their sugar intake.

Low-Sugar Cheeses to Savor

This category includes a variety of cheeses known for their minimal carbohydrate and sugar content. Here are some of the best choices:

Parmigiano Reggiano: Often considered the king of low-sugar cheeses, Parmigiano Reggiano is aged for at least 12 months, resulting in a distinctively nutty flavor and a sugar content of nearly zero. It is rich in protein and calcium.
Aged Cheddar: Like other hard, aged varieties, aged cheddar has very little sugar. The longer it ages, the sharper the flavor and the lower the lactose content. Look for varieties aged 12 months or longer for the best results.
Swiss Cheese (e.g., Gruyère, Emmental): The long aging process that creates the characteristic holes in Swiss cheese also breaks down its lactose, leaving it with less than one gram of carbohydrate per ounce. Many Swiss varieties are also lower in sodium.
Goat Cheese: Naturally lower in lactose than cheese made from cow's milk, goat cheese is a great option for those with sensitivity. A typical ounce contains around zero grams of sugar.
Blue Cheese: The mold and aging process used to create blue cheeses like Roquefort and Gorgonzola breaks down lactose, leaving a low-sugar, high-flavor product.
Brie and Camembert: These soft-ripened cheeses have a moderate amount of lactose converted during fermentation and aging, resulting in lower sugar levels than fresh cheeses.
Feta Cheese: Typically made from sheep or goat milk and preserved in brine, feta is a tangy, salty cheese with a low lactose count.
Provolone: This semi-hard Italian cheese is another reliable low-lactose choice.

Comparison of Common Cheese Sugar Content

To help visualize the difference, here's a comparison of sugar (lactose) content per serving for several popular cheeses, based on USDA data and general nutrition facts:


Cheese Type	Aging Process	Approximate Sugar (Lactose) per 1 oz (28g)	Best for Low-Sugar Diet?
Parmesan	Long (12+ months)	< 0.1 g	Yes
Aged Cheddar	Long (12+ months)	< 0.1 g	Yes
Swiss	Long	< 1 g	Yes
Mozzarella (part-skim)	Fresh	1 g	Good
Goat Cheese	Varies	0 g	Excellent
Feta	Medium	0.1 g	Excellent
Ricotta (part-skim)	Fresh	0.3 g per 100g, but typically higher carb than hard cheeses	Moderate
Cottage Cheese	Fresh	4.5 g per 1/2 cup	Moderate/High

What to Look Out for

When choosing cheese, it's wise to read labels, especially for processed varieties, which may contain added sugars or fillers. Avoid products like canned cheese, cheese sprays, and some American cheese slices that are heavily processed and offer little nutritional value. Similarly, flavored cheeses and spreads often contain hidden sugars. Even fresh cheeses like cottage cheese and ricotta can have higher lactose levels than their aged counterparts, so always check the nutrition facts if you are strictly limiting sugar intake.

Incorporating Low-Sugar Cheese into Your Diet

Low-sugar cheeses can be a delicious and satisfying part of a healthy diet, especially when paired with other low-carb foods. For a snack, try pairing aged cheddar or Swiss with nuts or seeds. A sprinkle of grated Parmesan adds a boost of salty, nutty flavor to salads, soups, and roasted vegetables. Mozzarella sticks or pearls are great grab-and-go protein sources. You can also use crumbled feta or goat cheese to add a tangy kick to salads and savory dishes. For recipes, swap out high-carb ingredients with aged cheese crisps or use a low-sugar goat cheese to top your favorite low-carb dishes. For those with diabetes, remember to monitor portion sizes as part of a balanced meal.

Conclusion

In summary, the best cheeses for those seeking less sugar are generally hard, aged varieties where the lactose has been broken down over time. Excellent choices include Parmesan, aged Cheddar, Swiss, and Gouda. Goat cheese is also a great option, being naturally lower in lactose. By understanding the cheesemaking process and reading nutrition labels, you can confidently select flavorful, low-sugar cheeses to complement a healthy lifestyle. Remember to always enjoy cheese in moderation as part of a balanced diet.

For more information on the impact of the aging process on lactose levels in cheeses, see this resource on low-lactose cheese for lactose-intolerant individuals: A Guide to Lactose-Free and Low-Lactose Aged Cheeses.

Frequently Asked Questions

Many hard, aged cheeses like Parmesan and mature Cheddar are virtually sugar-free. During the aging process, the lactose is converted into lactic acid, leaving almost no residual sugar in the final product.

Yes, a significant amount of the lactose (milk sugar) is removed during cheesemaking. Starter bacteria ferment the lactose, and much of the sugar is drained off with the liquid whey.

Yes, part-skim mozzarella is a relatively low-sugar option. An ounce typically contains around one gram of carbohydrates, which includes the small amount of remaining sugar.

Aged cheese has less lactose because the beneficial bacteria used in the fermentation process have more time to break down and consume the milk sugar over a longer aging period, converting it into lactic acid.

Yes, many types of cheese can be a healthy part of a diabetic's diet in moderation. Because cheese is low in carbohydrates and high in protein, it doesn't cause significant blood sugar spikes.

Not necessarily. While some fresh soft cheeses like cottage cheese and ricotta can be higher in lactose, others like Brie, Camembert, and Feta undergo fermentation that reduces their lactose content, making them relatively low in sugar.

Yes, you should avoid most processed cheeses, including cheese spreads and canned varieties. These products often contain added sugars, stabilizers, and fillers that increase their carbohydrate and sugar content.