What Cheese Has Little to No Lactose? Your Guide to Digestive-Friendly Options

November 12, 2025 •

3 min read

Over 65% of the global population has some form of lactase non-persistence, the condition responsible for lactose intolerance. Fortunately, a natural aging process and certain production methods significantly reduce the lactose content in many cheeses, meaning you can still enjoy this creamy favorite without the discomfort. This guide explains exactly what cheese has little to no lactose and the science behind it.

Quick Summary

Many hard and aged cheeses, like Parmesan, aged cheddar, and Swiss, are naturally low in lactose due to the cheesemaking and aging process. This guide explores the varieties best for those with lactose sensitivity, detailing the production methods that remove lactose and offering a comparison of different cheese types. It provides tips for enjoying cheese while managing dietary concerns.

Key Points

Aged Cheeses Are Best: The longer a cheese is aged, the more lactose is broken down, leaving very little behind.
Look for Hard Cheeses: Parmesan, aged cheddar, and Swiss are prime examples of hard, low-lactose cheeses.
Fermentation is Key: Bacteria convert lactose into lactic acid during cheesemaking, and this process continues as the cheese ages.
Avoid Fresh Cheeses: Soft, fresh, and processed cheeses like ricotta and cream cheese typically have higher lactose content.
Individual Tolerance Varies: What works for one person with lactose intolerance may not work for another, so moderation and testing are key.
Consider Dairy-Free Alternatives: For those with severe intolerance or a milk allergy, plant-based cheese products offer a safe and enjoyable option.
Read Labels Carefully: Even within low-lactose categories, the content can vary by brand and aging time. Check product labels for sugar content.

The Science Behind Low-Lactose Cheese

For individuals with lactose intolerance, consuming dairy products can lead to uncomfortable digestive symptoms. However, not all dairy products are created equal when it comes to lactose content. The primary factor determining a cheese's lactose level is the cheesemaking process, specifically fermentation and aging.

How Cheesemaking Removes Lactose

During cheesemaking, milk is separated into solids (curds) and a watery liquid (whey). The majority of the milk's lactose is in the whey, which is drained off early in the process.

Bacterial Action: Starter bacteria are added to the milk to begin fermentation. These helpful bacteria consume the lactose, converting it into lactic acid.
Whey Drainage: After fermentation, the curds are separated from the whey. Since most of the lactose is carried away with the whey, this step dramatically reduces the final cheese's lactose content.
Aging Process: For aged cheeses, the process continues over months or even years. The bacteria within the cheese continue to feast on any remaining lactose, further reducing it to negligible amounts. This is why aged cheeses are often a safe bet for those with lactose sensitivity.

Low-Lactose Cheese Varieties to Savor

Here is a list of popular cheeses that are naturally low in lactose and often well-tolerated:

Parmigiano-Reggiano: Aged for a minimum of 12 months, this hard Italian cheese contains virtually no lactose (less than 0.1 grams per serving).
Aged Cheddar: The longer cheddar is aged, the sharper its flavor and the lower its lactose content. Extra-sharp versions, aged for 12 months or more, are very low in lactose.
Swiss (Emmental and Gruyère): Swiss cheese is known for its mild, nutty flavor and distinct holes. The extensive aging process ensures very low lactose levels.
Aged Gouda: Like cheddar, aged Gouda has a rich, caramel-like flavor and minimal lactose. Look for versions aged 18 months or longer.
Blue Cheeses (Roquefort, Gorgonzola): The mold used to produce blue cheese helps break down lactose, resulting in a low-lactose finished product.
Provolone: This semi-hard Italian cheese can also be a low-lactose option, particularly aged varieties.
Brie and Camembert: These soft, fermented cheeses contain less lactose than many realize, though levels can vary. Check the label to be sure.

Understanding Different Cheese Types

Not all cheese is low in lactose, and it's helpful to understand which types generally contain higher amounts. Fresh, soft, and processed cheeses often have higher lactose levels because they are not aged long enough for the lactose to break down.


Feature	Low-Lactose Cheeses	High-Lactose Cheeses
Aging	Long-aged (12+ months)	Fresh or minimally aged
Texture	Hard and firm	Soft, creamy, or watery
Lactose Content	Less than 1 gram per serving, often trace amounts	Can range from 1 to 5+ grams per serving
Examples	Parmesan, aged cheddar, Swiss	Cottage cheese, ricotta, cream cheese
Process	Lactose fermented into lactic acid	Less time for lactose conversion
Digestibility	Typically well-tolerated by lactose-sensitive individuals	More likely to cause digestive discomfort

Plant-Based and Lactose-Free Alternatives

For those with a severe lactose intolerance or a milk allergy, true dairy-free alternatives are the safest option. Brands like Violife and Arla Lactofree offer a range of products designed to mimic the taste and texture of real cheese without any dairy. Additionally, you can find cheese-like products made from ingredients such as nuts, soy, or rice. Always read labels carefully to ensure the product meets your specific dietary needs.

Portion Control and Individual Tolerance

Even with low-lactose cheeses, it is important to remember that individual tolerance levels vary. Some people can handle small amounts of lactose, while others are more sensitive. Consider the following tips:

Start Small: If you are trying a new cheese, start with a small portion to see how your body reacts.
Combine with Other Foods: Eating cheese with other foods can help slow digestion and may reduce symptoms.
Listen to Your Body: Track your symptoms in a food diary to identify your personal threshold for lactose.

Conclusion: Finding the Right Cheese for You

Managing lactose intolerance doesn't mean giving up on cheese completely. By understanding the cheesemaking and aging process, you can make informed choices and find plenty of delicious options with little to no lactose. Hard, aged varieties like Parmesan, aged cheddar, and Swiss are excellent starting points due to their naturally low lactose content. For stricter dietary needs, dedicated lactose-free or plant-based alternatives are available. The key is to know your options and listen to your body, allowing you to enjoy your favorite cheesy dishes once again.

Learn more about managing dietary needs at the National Institute of Diabetes and Digestive and Kidney Diseases website.

Frequently Asked Questions

Hard, aged cheeses are considered virtually lactose-free, including Parmigiano-Reggiano (aged 12+ months), aged cheddar (12+ months), and aged Gouda (18+ months). During the extensive aging process, the bacteria consume nearly all the lactose.

Aged cheeses have less lactose because of the natural cheesemaking process. During fermentation, starter bacteria convert lactose into lactic acid. As the cheese ages, these bacteria continue to break down any remaining lactose, leaving very little in the final product.

Fresh, soft, and unripened cheeses typically have higher lactose levels. Examples include cottage cheese, ricotta, mascarpone, and cream cheese, which do not undergo a long aging process to break down lactose.

Aged and extra-sharp cheddar cheese is virtually lactose-free, containing trace amounts of lactose. However, mild or young cheddar may contain slightly more lactose, as it has not aged as long. The longer the aging process, the less lactose remains.

Yes, many people with lactose intolerance can tolerate fresh mozzarella in small amounts. While it is a soft cheese, its lactose content is relatively low (less than 1g per 100g) compared to milk.

Traditional feta cheese, made from sheep's or goat's milk, is relatively low in lactose. Its brining and aging process helps to reduce lactose content, making it a viable option for many with lactose sensitivity.

No, they are different. Lactose-free cheese is a dairy product where the lactose sugar has been removed, but it still contains milk proteins. Dairy-free cheese contains no milk products at all and is suitable for those with a milk allergy.