What milk is highest in lactose?

October 23, 2025 •

3 min read

According to the Food and Agriculture Organization, most animal milks contain around 5% lactose, but for those with sensitivity, knowing exactly what milk is highest in lactose is crucial for managing dietary intake. The answer is more complex than just considering standard milk, as concentrated dairy products contain significantly higher amounts due to processing.

Quick Summary

This article details which types of milk have the highest concentration of lactose, comparing different animal and plant-based options and revealing which processed milks contain the most, such as powdered and condensed milk.

Key Points

Dried milk powder is the highest: Due to the removal of water, dried milk powder contains the most concentrated form of lactose, with over 50 grams per 100 grams in the skimmed version.
Concentrated milks are high: Condensed and evaporated milks also contain significantly higher levels of lactose than regular liquid milk because of the concentration process.
Human milk is naturally high in lactose: Human breast milk contains a higher concentration of lactose (around 7%) than cow's milk, serving as a primary energy source for infants.
Sheep's milk slightly exceeds cow's milk: Among standard liquid milks, sheep's milk typically has a slightly higher lactose content than cow's milk, with goat's milk having a comparable or slightly lower amount.
Fermentation reduces lactose: Products like aged cheeses and yogurt have lower lactose levels because the fermentation process breaks down the milk sugar.
Plant-based milks are lactose-free: Milk alternatives like soy, almond, and oat milk are naturally lactose-free and a safe choice for those with intolerance.

The Undisputed Winners: Processed and Concentrated Milks

While liquid milk from mammals contains varying levels of lactose, processed and concentrated dairy products are where you find the highest amounts. The process of removing water from milk concentrates the milk sugar, resulting in a much higher lactose density per 100 grams.

Dried Milk Powder: The Undisputed Highest in Lactose

Dried or powdered milk contains the highest concentration of lactose of any milk product. When the water is removed, the remaining solids, including lactose, are left behind in a highly concentrated form. Skimmed milk powder, for example, can contain over 50 grams of lactose per 100 grams of product, making it a powerful source for anyone sensitive to lactose. Whole milk powder also contains a high level, around 35 grams per 100 grams. This is a critical factor for individuals who consume food items made with milk powder, such as certain baked goods, sauces, and protein powders.

Condensed and Evaporated Milk: Significant Lactose Concentrates

Similarly, condensed and evaporated milk undergo a process where water is removed, concentrating the lactose content. Condensed milk can contain 9 to 14 grams of lactose per 100 grams, while evaporated milk can have up to 12.7 grams per 100 grams. The high sugar content in sweetened condensed milk is a result of both this concentration and added sugars, making it a very rich source of lactose.

Lactose Content in Standard Animal Milks

For unprocessed, liquid milks, there are subtle variations in lactose content among different mammals. While most contain around 5% lactose, some differ slightly.

Human Breast Milk: Surprisingly, human breast milk contains a higher lactose concentration than cow's milk, around 7% or 6.9-7.2 grams per 100g. This is a crucial energy source for infants. While infants produce the lactase enzyme to digest this, it is an important distinction to make when comparing overall lactose amounts.
Cow's Milk: A standard and common source of dairy, cow's milk contains a consistent level of lactose, typically between 4.6 and 5 grams per 100 grams, regardless of fat content. Full cream, low-fat, and skim milk all contain similar amounts of lactose.
Sheep's Milk: Sheep's milk often has a slightly higher lactose content than cow's or goat's milk, ranging from 5.1 to 5.4 grams per 100 grams. Its higher fat and protein content also make it particularly rich.
Goat's Milk: Goat's milk typically contains a slightly lower amount of lactose than cow's milk, averaging around 4.1 to 4.7 grams per 100 grams. Some individuals with mild lactose intolerance find goat's milk easier to digest, but it is not a lactose-free alternative.

Comparison of Lactose Content in Various Milks


Milk Type	Lactose (g per 100g)	Lactose Classification
Dried Milk Powder	35–53+	Very High
Evaporated Milk	12.7	High
Sweetened Condensed Milk	9–14	High
Human Milk	6.9–7.2	High
Sheep's Milk	5.1–5.4	High
Cow's Milk (All fat levels)	4.6–5.0	High
Goat's Milk	4.1–4.7	High
Plant-Based Milks	0	None (Naturally Lactose-Free)

The Effect of Fermentation on Lactose Levels

Not all dairy products are created equal when it comes to lactose. Fermented products like yogurt and cheese have reduced lactose levels because the cultures and bacteria used in fermentation consume some of the lactose. Hard, aged cheeses contain very little lactose, with some like Parmesan having virtually none. However, fresh cheeses like ricotta or cottage cheese can still contain significant amounts.

Plant-Based Milks are Naturally Lactose-Free

For those who must avoid lactose entirely, plant-based milks are a reliable option. Alternatives made from soy, almonds, rice, oats, and coconuts are naturally free of lactose. It is important to note, however, that nutritional content varies significantly between different plant-based milks, especially regarding protein and calcium, so checking labels for fortification is essential.

Conclusion: Understanding the Full Picture

When asking what milk is highest in lactose, the answer extends beyond a simple comparison of raw animal milks. While sheep's and cow's milk are high in lactose, it is the concentrated dairy products like milk powder and condensed milk that contain the most significant amounts due to water removal. Understanding the varying levels across different products allows individuals with lactose intolerance to make informed dietary decisions. Whether choosing an alternative milk, a fermented dairy product, or simply managing portion sizes, being aware of how lactose concentration is affected by processing is key. For those with significant digestive issues, avoiding highly concentrated products and opting for naturally lactose-free alternatives or specially treated lactose-free dairy is the safest approach.

For more detailed information on lactose and dairy science, you can visit the Food and Agriculture Organization website.

Frequently Asked Questions

No, both skim milk and whole milk have a similar lactose content, typically around 4.6-5 grams per 100 grams. The difference in lactose is negligible; the primary nutritional difference is in the fat content.

Powdered milk is exceptionally high in lactose because it is a concentrated product. The process of dehydrating the milk removes the water, leaving behind a much higher percentage of milk solids, including lactose, per 100 grams.

Yes, human breast milk is naturally high in lactose, containing around 7 grams per 100 ml. This makes it a primary and easily digestible energy source for infants.

No, lactose content varies among different mammals. While many milks contain around 5% lactose, species like humans and sheep can have slightly higher levels, and others can have slightly less.

Among commonly consumed animal milks, goat's milk tends to have a slightly lower lactose content than cow's or sheep's milk, though it is not a lactose-free product.

Many people with lactose intolerance can tolerate yogurt because the live bacterial cultures used in the fermentation process help to break down some of the lactose. This makes it easier to digest compared to regular milk.

Yes, plant-based milks such as soy, almond, oat, and rice milk are naturally free of lactose, making them excellent choices for individuals with lactose intolerance.