What foods have lactose in them? Your Complete Guide

December 25, 2025 •

3 min read

According to the National Institutes of Health, approximately 65% of the global adult population experiences some form of lactose malabsorption. Understanding which foods contain lactose is the critical first step for individuals managing lactose intolerance, food sensitivities, or following a dairy-free diet. This guide details both the obvious and the less apparent food sources of this milk sugar.

Quick Summary

This article explores various food sources of lactose, including common dairy items and processed foods where it is a hidden ingredient. It helps identify high-lactose versus low-lactose products and offers advice on reading food labels and finding alternatives.

Key Points

High-Lactose Foods: Milk, ice cream, condensed milk, evaporated milk, and soft cheeses like ricotta and cottage cheese have the highest levels of lactose.
Low-Lactose Foods: Hard, aged cheeses such as Parmesan and Cheddar contain minimal lactose due to the aging process.
Hidden Lactose: Processed foods like bread, cereals, salad dressings, and processed meats often contain hidden lactose from milk derivatives like whey or milk powder.
Check Ingredient Labels: Key terms to watch for on ingredient labels include milk solids, whey, lactose, and buttermilk.
Lactose-Free Alternatives: Many delicious alternatives exist, such as plant-based milks (almond, oat, soy) and specially formulated lactose-free dairy products.
Yogurt Tolerance: Some people with mild lactose intolerance can tolerate yogurt better than milk because its live cultures aid in breaking down lactose.

Common Dairy Products with Lactose

Dairy products are the most significant and obvious source of lactose. The concentration varies widely depending on the product's type and how it is processed. Milk from mammals, including cows, goats, and sheep, is the primary source of lactose, and all products derived from it will contain this sugar unless explicitly processed to remove it.

Milk and Milk Derivatives

All types of mammalian milk contain lactose. This includes:

Whole milk, low-fat, and skim milk
Condensed milk and evaporated milk, which have a highly concentrated lactose content
Buttermilk
Powdered milk solids, a common additive in many processed foods
Cream, sour cream, and crème fraîche

Cheese

When it comes to cheese, the lactose content depends heavily on its age and type. The fermentation and aging process that produces hard cheeses breaks down much of the lactose, resulting in significantly lower levels. In contrast, softer, fresher cheeses retain more lactose.

High-Lactose Cheeses:

Cottage cheese
Cream cheese
Ricotta
Processed cheese and cheese spreads

Low-Lactose or Virtually Lactose-Free Cheeses:

Aged hard cheeses like Parmesan, Cheddar, and Swiss contain very little or no lactose.
Blue cheese
Mozzarella

Yogurt, Ice Cream, and Other Desserts

Yogurt: Traditional yogurt contains lactose, but the live bacterial cultures used in fermentation help break it down. This means many people with lactose intolerance can tolerate yogurt better than milk. Greek yogurt, which is strained, often contains less lactose than regular yogurt.
Ice Cream and Sherbet: These are made with milk or cream and are high in lactose. Soft-serve ice cream can be especially high in lactose due to its ingredients.
Puddings, Custards, and Mousses: Many pre-made desserts use milk or milk powder as a base and are therefore significant sources of lactose.

Hidden Lactose in Processed and Prepared Foods

For those with lactose intolerance, one of the biggest challenges is identifying hidden sources of lactose in everyday processed foods. Manufacturers use milk and whey derivatives for texture, flavor, and shelf life, so it's crucial to read ingredient labels carefully.

Common Processed Foods with Hidden Lactose:

Baked Goods: Breads, pancakes, biscuits, cakes, and cookies often contain milk, buttermilk, or dry milk solids.
Breakfast Cereals: Many pre-packaged cereals, granola bars, and oatmeals contain added milk powder.
Sauces and Dressings: Cream-based sauces, gravies, and some salad dressings frequently use dairy.
Processed Meats: Some cold cuts, hot dogs, sausages, and luncheon meats use lactose as a filler or binder.
Snack Foods: Certain flavored chips, crackers, and other snacks may contain milk ingredients.
Protein Powders: Some protein powders, especially whey protein concentrate, are high in lactose.

How to Identify Hidden Lactose on Labels

To avoid hidden lactose, look for these terms on ingredient lists:

Milk, milk solids, milk powder
Whey or whey protein concentrate
Lactose
Curds
Buttermilk
Casein and caseinates

Lactose Content of Common Foods: A Comparison Table


Food Product	Serving Size	Approximate Lactose Content (grams)
Cow's Milk	1 cup (250 ml)	12-13g
Skim Milk Powder	100g	52.9g
Ice Cream	1 scoop (75g)	4.7g
Cottage Cheese	45g	0.9g
Yogurt (natural)	150g	6.54g
Greek Yogurt (low-fat)	175ml	4.42g
Cheddar Cheese	40g	~0.0g
Parmesan Cheese	40g	~0.0g
Cream Cheese	25g	1.6g
Butter	1 tbsp (15g)	<0.1g (trace)

Navigating a Lactose-Free Diet

Fortunately, there are many lactose-free and dairy-free options available. Lactose-free dairy products contain the added enzyme lactase, which breaks down the lactose for you. Additionally, a wide variety of plant-based milks and yogurts offer suitable alternatives.

Lactose-Free Swaps

Milk: Almond, soy, oat, rice, and coconut milks are widely available alternatives.
Yogurt: Look for soy or coconut milk yogurts.
Cheese: Several brands now offer plant-based cheeses made from almonds, cashews, or soy.
Butter: Choose dairy-free spreads or use oils like olive or coconut oil.

Conclusion

Lactose is a sugar found naturally in all dairy products, though its concentration varies with processing and aging. While milk, ice cream, and soft cheeses are high in lactose, many hard cheeses contain very low amounts. For those with significant intolerance, checking labels is essential to avoid hidden lactose in processed foods, sauces, and baked goods. By understanding which foods have lactose and exploring the many readily available alternatives, individuals can manage their intake effectively while still enjoying a varied and nutritious diet.

For more detailed information on lactose intolerance, consult a reputable source such as the National Institute of Diabetes and Digestive and Kidney Diseases: https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance/eating-diet-nutrition.

Frequently Asked Questions

Lactose is a sugar found naturally in milk and most dairy products. It is a disaccharide made of two smaller sugars, glucose and galactose.

Lactose intolerance is a common digestive problem where the body is unable to properly digest lactose due to a deficiency of the enzyme lactase. This leads to symptoms like bloating and gas.

Aged, hard cheeses like Parmesan, Cheddar, and Swiss are very low in lactose because most of the lactose is broken down during the fermentation and aging process.

Yes, many processed foods contain hidden lactose. Manufacturers use milk solids or whey as additives in items such as bread, cereals, salad dressings, and some processed meats.

Popular milk alternatives that are naturally lactose-free include almond milk, soy milk, oat milk, and coconut milk.

No, not all yogurts are suitable. However, many people with lactose intolerance can consume plain yogurt with live and active cultures because these bacteria help digest the lactose. Greek yogurt, which is strained, also has lower lactose levels.

Butter is very low in lactose and typically contains only trace amounts. Most people with lactose intolerance can tolerate it in moderate quantities without issue.