What food is highest in lactose?: Identifying the top dairy and processed sources

October 4, 2025 •

4 min read

According to research, approximately 68% of the world's population has some degree of lactose malabsorption. For many, this means limiting dairy, and for those with more severe intolerance, identifying what food is highest in lactose is crucial for managing symptoms. The foods with the highest concentration of lactose are often not just liquid milk, but its concentrated and processed derivatives.

Quick Summary

This article details the foods with the highest lactose content, highlighting dairy products like milk powder, whey, condensed milk, and ice cream. It also covers processed foods where lactose is a hidden ingredient, and provides a guide to identifying and limiting these items for a low-lactose diet.

Key Points

Dried Milk Powder: This is the highest source of lactose, containing over 50g per 100g, and is often a hidden ingredient in processed foods.
Concentrated Dairy Products: Evaporated and condensed milks have significantly high lactose levels due to water removal.
Whey and Whey Protein: This dairy byproduct is a concentrated source of lactose and is common in protein powders and nutritional supplements.
Soft Cheeses and Desserts: Foods like ice cream, ricotta, and cottage cheese have more lactose than aged cheeses because fermentation removes most of it.
Read Labels for Hidden Lactose: Check ingredient lists for 'milk solids,' 'whey,' and 'milk powder' in processed items like cereals, dressings, and baked goods.
Use Alternatives and Supplements: Lactose-free dairy products, plant-based milks, and lactase enzyme supplements are effective tools for managing lactose intolerance.

The Most Concentrated Sources of Lactose

While it may seem obvious that milk contains lactose, many individuals are surprised to discover that the most concentrated sources come from milk products where the water has been largely or entirely removed, intensifying the milk sugar content. For those navigating lactose intolerance, recognizing these items is a crucial first step toward symptom relief.

Dried and Powdered Milk

Standing out as the top contender for the highest lactose content is dried milk powder. Skimmed milk powder, in particular, can contain over 50 grams of lactose per 100 grams, an incredibly high concentration compared to liquid milk. Powdered milk is a common additive in many processed food items to improve texture and flavor, making it a frequent source of hidden lactose in various products.

Condensed and Evaporated Milk

Condensed and evaporated milk are also packed with lactose due to their high concentration. These products are created by removing a significant portion of the water from milk, leaving behind a thick, sweet liquid with a much higher sugar content, including lactose. With lactose levels often exceeding 10 grams per 100 grams, these are potent sources that can trigger significant symptoms in sensitive individuals.

Whey and Whey-Based Products

Whey, a byproduct of the cheesemaking process, is another major source of concentrated lactose. Often used in nutritional supplements, protein powders, and energy bars, whey and its concentrated form can have a very high lactose content. People using these products for fitness and nutrition need to be particularly vigilant about checking labels for whey ingredients.

High-Lactose Foods in Daily Diets

Beyond the most concentrated sources, several other common foods contain high levels of lactose. These are often everyday items that can cause distress for those with a low tolerance.

Desserts and Sweets

Ice cream: Due to its main ingredients of milk and cream, ice cream contains a significant amount of lactose. A single serving can deliver a large dose, especially in creamy varieties.
Milkshakes and smoothies: The combination of milk and ice cream makes milkshakes a high-lactose beverage that is particularly problematic for many.
Custards and puddings: Many pre-made and instant custards and puddings are dairy-based and contain high levels of lactose.

Cheeses and Cream Products

Soft cheeses: Cheeses like ricotta, cottage cheese, and cream cheese contain more lactose than harder, aged varieties. This is because the fermentation process that creates hard cheese removes most of the lactose.
Cream products: Sour cream and cream cheese have moderately high lactose content, though often less per serving than liquid milk.

Processed and Baked Goods

Processed foods: Lactose can be found in surprising places, including many processed foods like salad dressings, soups, gravies, and baked goods. It is often used as a stabilizer or flavor enhancer. Reading ingredient labels is essential to spot hidden lactose, which may be listed as milk solids, whey, milk powder, or milk sugar.
Certain baked goods: Pancakes, cakes, and waffles can be made with milk and butter, contributing to their lactose content.

Comparison of Lactose Content in Common Foods

To help identify and manage intake, here is a comparison of the typical lactose content per 100g in various dairy and milk-derived products.


Food Item	Lactose Content (g/100g)	Notes
Dried Milk Powder	~50-52.9	Concentrated form of milk.
Whey	~39-75	Found in protein powders and supplements.
Evaporated Milk	~12.7	Concentrated milk with high lactose.
Sweetened Condensed Milk	~10-16	Concentrated and sweetened.
Ice Cream	~3-8	High variability, but often high.
Yogurt (plain)	~4-7	Live cultures break down some lactose.
Ricotta Cheese	~2-4	Soft cheese with higher lactose levels.
Milk (Cow's)	~4.6-5	Standard liquid milk.
Cottage Cheese	~1.6-3.5	Softer cheese; check labels as content varies.
Cheddar Cheese (aged)	<0.1-0.1	Hard, aged cheese, most lactose removed.

Strategies for a Low-Lactose Diet

Managing a low-lactose or lactose-free diet is about awareness and substitution. With so many products on the market, it's easier than ever to avoid high-lactose foods while maintaining nutritional balance.

Read Labels Diligently: Become familiar with ingredients that signal lactose, such as milk, whey, curds, and dry milk solids.
Explore Plant-Based Alternatives: Non-dairy milks like almond, soy, rice, and oat milk offer excellent lactose-free alternatives for drinking, cooking, and baking. For creamy textures, consider coconut or cashew creams.
Opt for Aged Cheeses: Hard, aged cheeses like parmesan and sharp cheddar have minimal to no lactose because the aging process eliminates most of it. Many people with intolerance can enjoy these without issue.
Use Lactase Supplements: For occasional indulgence, over-the-counter lactase enzyme supplements can help your body break down lactose, reducing or preventing symptoms.
Choose Lactose-Free Products: A wide variety of commercially available products, from milk to ice cream, have the lactase enzyme added to break down the lactose for you.

Conclusion

Understanding what food is highest in lactose is a critical step for anyone managing a lactose intolerance or dairy sensitivity. While liquid milk is a significant source, the most concentrated forms of lactose are often found in processed and concentrated dairy derivatives like milk powder, whey, condensed milk, and ice cream. By focusing on whole, unprocessed foods, carefully reading labels, and utilizing the growing number of lactose-free and plant-based alternatives, it is entirely possible to maintain a varied and enjoyable diet while avoiding uncomfortable symptoms. Learning the nuances of lactose content allows for a more informed and proactive approach to dietary management, leading to better digestive health and overall well-being. This knowledge empowers individuals to confidently navigate the food landscape and find delicious options that fit their nutritional needs. For more details on ingredient labeling, refer to health-focused websites like the National Institutes of Health.

Frequently Asked Questions

Lactose can be hidden in many processed items, such as salad dressings, some deli meats, instant soups, chocolate-covered snacks, cereals, and baked goods. Always check the ingredients list for terms like milk solids, whey, milk powder, or milk sugar.

Aged cheeses, such as parmesan, cheddar, and swiss, contain very little lactose (often less than 1 gram per 100g), as the aging process breaks down most of the lactose. Soft cheeses like cottage cheese, ricotta, and cream cheese contain significantly more.

Not all yogurts are bad. Many yogurts contain live and active cultures that help break down lactose, making them easier to digest. Greek yogurt, in particular, often has lower lactose due to the straining process.

Dried milk powder is the highest lactose dairy product, with skimmed versions containing over 50g of lactose per 100g due to the concentration of milk solids.

Butter typically has a very low lactose content, with most brands containing less than 1g per 100g. Many people with lactose intolerance can tolerate small amounts of butter without issue.

To check for lactose, read the ingredient list for common dairy components like milk, cream, whey, milk solids, milk powder, curds, and caseinates. In some regions, clear allergen labeling is required.

No, lactose intolerance is a digestive issue caused by a lack of the enzyme lactase, which is needed to break down lactose. A dairy allergy is an immune system response to milk proteins, which can be much more severe.