What dairy products are high in carbohydrates?

November 13, 2025 •

4 min read

An 8-ounce cup of regular dairy milk contains approximately 12 grams of carbs, regardless of fat content, with the majority coming from natural milk sugar called lactose. This guide will explore what dairy products are high in carbohydrates and the factors that influence their sugar content.

Quick Summary

The carb content in dairy varies widely, with the highest levels found in sweetened products like ice cream, sherbet, and fruit-flavored yogurts due to added sugars. Plain milk and less-strained yogurts also contribute carbs from naturally occurring lactose.

Key Points

Sweetened dairy desserts are highest in carbs: Ice cream, sherbet, and sweetened condensed milk contain the most carbohydrates, primarily due to added sugars.
Plain milk has a moderate carb level: A standard cup of cow's milk contains about 12 grams of carbs from lactose, regardless of its fat content.
Flavored yogurt is higher in carbs than plain: Flavored and fruit-filled yogurts have significantly more carbohydrates than plain varieties because of added sugar.
Greek yogurt is a lower-carb option: Straining during production removes more lactose, making plain Greek yogurt a lower-carb, higher-protein choice than regular yogurt.
Hard cheeses are very low in carbs: The aging process in hard cheeses removes most of the lactose, making them one of the lowest-carb dairy options.
Butter is essentially carb-free: Made from milk fat, butter contains only trace amounts of lactose and is considered a virtually carb-free dairy product.

The Primary Source of Carbs: Lactose

Lactose, also known as milk sugar, is the main carbohydrate found naturally in milk and many dairy products. It is a disaccharide composed of glucose and galactose. The concentration of lactose can vary depending on the type of dairy product, with a standard cup of cow's milk containing about 12 grams of carbohydrates solely from lactose. This means that the fat content of milk, whether it is skim, 1%, 2%, or whole milk, does not significantly change the carbohydrate count. The carbohydrates in milk provide a steady source of energy, and lactose also plays a crucial role in the absorption of calcium. For individuals with lactose intolerance, this carbohydrate can cause digestive issues, prompting many to seek out lower-lactose or lactose-free alternatives.

Uncovering High-Carb Culprits

While lactose accounts for the carbs in plain milk, the products with the highest carbohydrate counts are typically those with significant amounts of added sugar. This includes many processed, flavored, and dessert-based dairy items.

Sweetened Dairy Desserts

Dairy-based desserts are a major source of high carbohydrates. For example, sherbet can contain over 30 grams of carbohydrates per 100 grams, and regular ice cream has around 23-28 grams per 100 grams, with most of these carbs coming from added sugar. Frozen yogurt is another high-carb offender, often containing more than 20 grams per 100 grams, again largely due to added sweeteners. Homemade versions or recipes like sweetened condensed milk also pack a massive carbohydrate punch.

Flavored and Sweetened Yogurts

Plain yogurt contains a moderate amount of carbohydrates from lactose. However, flavored varieties, often containing fruit, vanilla, or other sweeteners, can have a much higher carb count. Some popular brands of flavored nonfat yogurt contain 18-20 grams of carbs per serving. In contrast, plain Greek yogurt, which is strained to remove more of the liquid whey, contains significantly fewer carbs—often 5-10 grams per serving depending on the brand and fat content. When choosing yogurt, checking the label for added sugars is essential for those monitoring their carbohydrate intake.

Dairy Spreads and Toppings

Some other dairy products can also contribute notable amounts of carbohydrates. Half-and-half, for instance, has around 5 grams of carbs per 100 grams, and sour cream contains about 4-5 grams per 100 grams. While not as high as sweetened desserts, these can add up when consumed in larger quantities. In contrast, many cheeses are much lower in carbs, as the lactose is largely removed during the aging and production process.

A Comparison of Carb Content in Dairy Products

This table illustrates the varying carbohydrate content across common dairy products based on approximate values.


Dairy Product	Approximate Carbohydrates (per 100g/mL)	Primary Carb Source
Sherbet	30.4 g	Added sugar
Ice Cream	23.6 g	Added sugar, lactose
Frozen Yogurt	21.6 g	Added sugar, lactose
Flavored Yogurt	10-20+ g	Added sugar, lactose
Regular Milk (any fat %)	~5 g	Lactose
Plain Greek Yogurt	~3-5 g	Lactose
Cream Cheese	5.5 g	Lactose, added ingredients
Sour Cream	4.6 g	Lactose
Hard Cheese (e.g., Cheddar)	1-3 g	Trace amounts
Butter	<0.1 g	Trace amounts

Navigating Dairy for High-Carb Diets

For those needing to monitor or reduce their carbohydrate consumption, understanding the differences in dairy products is key. It is critical to differentiate between the naturally occurring carbs from lactose and the high levels of added sugar in sweetened products.

Here are some tips for managing carbs in dairy:

Read the Label: Always check the nutrition facts on yogurt, especially flavored and 'light' varieties, as they often contain significant amounts of added sugar. Choose plain or unsweetened versions and add your own low-carb flavors if desired.
Choose Greek Yogurt: Opt for plain Greek yogurt over regular or flavored versions. It's strained to remove more whey, resulting in a lower carb and higher protein product.
Limit Dairy Desserts: Cut back on items like ice cream, sherbet, and sweetened condensed milk, which are loaded with added sugars.
Opt for Hard Cheese: Aged, hard cheeses like cheddar and parmesan contain minimal carbohydrates due to the fermentation and aging process, which depletes much of the lactose.

Conclusion

While dairy is a nutritious source of protein, fat, and calcium, its carbohydrate content varies significantly across different products. The primary natural carb in dairy is lactose, but added sugars in items like ice cream, sherbet, and sweetened yogurts dramatically increase their carb count. By understanding which dairy products are high in carbohydrates and scrutinizing product labels, you can make informed choices that align with your dietary needs and goals.

For more detailed information on comparing the nutritional values of dairy products, consult resources like the Diet Doctor's guide on low-carb dairy options: Diet Doctor's Keto Dairy Guide.

Frequently Asked Questions

The primary source of carbohydrates in milk is lactose, a naturally occurring sugar. A standard 8-ounce glass of milk contains approximately 12 grams of carbohydrates from lactose.

No, the fat content does not significantly change the carbohydrate count. Skim, 1%, 2%, and whole milk all contain about 12 grams of carbohydrates per cup, as the lactose content is consistent across these types.

Flavored yogurts are higher in carbs because manufacturers add significant amounts of sugar for flavor. Plain yogurts contain only the natural carbohydrates from lactose.

Regular yogurt generally has more carbohydrates than plain Greek yogurt. Greek yogurt is strained to remove more of the liquid whey, which contains lactose, resulting in a lower carb and higher protein product.

No, not all cheeses are equally low in carbohydrates. Hard, aged cheeses like cheddar and parmesan have very little lactose and are low-carb, while fresher or softer cheeses like ricotta and cream cheese can contain more carbs.

To reduce carbs in yogurt, opt for plain, unsweetened Greek yogurt. You can add your own low-carb toppings, such as berries or nuts, instead of relying on pre-flavored versions with added sugar.

Some of the highest-carb dairy products are desserts and sweetened items. This includes sherbet, ice cream, frozen yogurt, and sweetened condensed milk, all of which are loaded with added sugars.