Which cheese has the most amount of lactose? A guide to high-lactose varieties

November 9, 2025 •

4 min read

While many aged cheeses contain negligible amounts of lactose, fresh, unripened cheeses have significantly higher levels. The primary factor determining the amount of lactose in cheese is the cheesemaking process, which involves separating milk solids (curds) from the liquid portion (whey). Lactose is a milk sugar found predominantly in the whey, meaning that any cheese retaining more whey will have a higher lactose content. This guide will explain which cheese has the most amount of lactose and provide valuable context for dietary choices.

Quick Summary

An exploration of lactose content in cheese, explaining how factors like aging and whey retention affect sugar levels. Fresh cheeses like ricotta and cottage cheese are highest in lactose, while aged cheeses are naturally lower. Practical advice is offered for those managing lactose sensitivity.

Key Points

Fresh cheeses are highest in lactose: Soft, unaged cheeses like ricotta, cottage cheese, and mascarpone retain more whey, which contains most of the lactose.
Aging significantly reduces lactose: The longer a cheese is aged, the more bacterial cultures ferment the lactose into lactic acid, resulting in much lower levels.
Parmesan is virtually lactose-free: Due to its long aging process (12+ months), parmesan contains only trace amounts of lactose, typically less than 0.01g per 100g.
Low-lactose options exist for sensitive individuals: Many aged cheeses, including aged cheddar, swiss, and aged gouda, are well-tolerated by those with lactose sensitivity.
Reading labels for sugar content is key: The "sugars" line on the nutrition label can indicate the residual lactose in cheese, with amounts near zero signifying very low lactose.
Individual tolerance varies: The amount of lactose a person can tolerate is different for everyone, so starting with small amounts and observing your body's reaction is recommended.
Goat cheese is not lactose-free: While goat's milk has slightly less lactose than cow's milk, goat cheese is not lactose-free. The lactose content depends on its age and production method.

The Cheesemaking Process and Lactose Content

Understanding how cheese is made is the key to knowing its lactose content. The process begins with milk, which contains a natural sugar called lactose. The milk is first curdled, either with rennet or an acid, causing it to separate into solid curds and liquid whey. Most of the lactose remains dissolved in the whey, which is then drained off.

The crucial next steps determine the final lactose concentration:

Whey drainage: The more whey that is drained from the curds, the less lactose remains in the finished product. Harder cheeses, like aged cheddar and parmesan, are pressed to remove a significant amount of whey.
Aging and fermentation: For aged cheeses, the remaining lactose is broken down over time by bacterial cultures. The longer the aging process, the more time these bacteria have to consume the lactose, converting it into lactic acid. Cheeses aged for over 12 months often contain only trace amounts of lactose and can be considered virtually lactose-free.

Fresh cheeses, on the other hand, are not aged for long periods and retain a considerable amount of whey. This is why they have a much higher lactose content compared to their aged counterparts.

Cheeses with the Highest Lactose Content

While no cheese has as much lactose as a glass of milk, several fresh varieties contain the most due to their high moisture and whey content.

Here are some of the cheeses with the highest lactose levels:

Ricotta: This cheese is actually a whey cheese, made by reheating the whey leftover from other cheesemaking processes. As the primary source of its solids, the whey ensures ricotta retains a high lactose concentration, often ranging from 3.2 to 5.1 grams per 100 grams.
Cottage Cheese: This fresh cheese is known for its curds and high moisture content, which includes a lot of residual whey. It typically contains between 3 and 4 grams of lactose per 100 grams.
Mascarpone: A creamy Italian cheese with a high fat content but still a relatively high lactose level, at around 3.5 to 4 grams per 100 grams.
Cream Cheese: The smooth, spreadable consistency of cream cheese is a result of its high moisture and retained whey. It contains 4 to 4.6 grams of lactose per 100 grams.
Queso Fresco: A fresh, soft Mexican cheese, its lactose content can vary widely but is typically on the higher end due to its quick production process.

Cheeses with the Lowest Lactose Content

For those with lactose sensitivities, focusing on aged cheeses is a wise strategy. Their minimal lactose levels are a natural consequence of the aging and fermentation process.

Examples of low-lactose cheeses include:

Parmesan (Parmigiano-Reggiano): Aged for at least 12 months, this hard cheese contains less than 0.01 grams of lactose per 100 grams, making it virtually lactose-free.
Aged Cheddar: The longer cheddar ages, the more lactose is broken down. Extra sharp cheddar aged for 12 months or more contains only trace amounts.
Swiss (Emmental, Gruyère): The bacterial cultures responsible for the famous 'eyes' in Swiss cheese also help consume lactose. These aged varieties are very low in lactose.
Aged Gouda: Like cheddar, the lactose content in Gouda decreases with age. Look for varieties aged 18 months or more.
Brie and Camembert: Despite being soft cheeses, the fermentation process they undergo leaves them with relatively low lactose content, typically 0.1 to 1 gram per 100 grams.

High Lactose vs. Low Lactose Cheeses


Feature	High-Lactose Cheese	Low-Lactose Cheese
Aging Period	Fresh or minimally aged	Aged for several months to years
Moisture Content	Higher moisture content, retains more whey	Lower moisture content due to pressing and aging
Lactose Per 100g	3 to over 5 grams (e.g., Ricotta)	Trace amounts to less than 1 gram (e.g., Parmesan)
Whey Retention	High whey retention	Minimal whey retention
Bacterial Action	Less time for bacteria to break down lactose	Ample time for bacteria to consume remaining lactose
Examples	Ricotta, Cottage Cheese, Mascarpone	Parmesan, Aged Cheddar, Swiss, Aged Gouda

Practical Tips for Managing Cheese on a Lactose-Sensitive Diet

For individuals with lactose intolerance, making informed choices about cheese can prevent digestive discomfort. Here are some actionable tips:

Read Labels: Always check the nutrition label for the carbohydrate content, specifically "sugars." In cheese, most of these sugars are from lactose. A sugar value close to zero indicates a very low lactose content.
Start Small: Even with low-lactose cheeses, it's wise to begin with small portions to gauge your personal tolerance.
Consider Lactase Enzyme Supplements: For times when you want to enjoy a higher-lactose cheese, a lactase enzyme supplement can help your body break down the lactose.
Look for Naturally Low-Lactose Cheeses: Opt for aged varieties like parmesan, aged cheddar, and swiss, as these are reliably low in lactose.
Be Mindful of Processed Cheeses: Be aware that some processed cheeses may have added lactose or milk solids and might not be suitable.

Conclusion

Understanding which cheese has the most amount of lactose comes down to one key principle: freshness versus age. Fresh, soft cheeses like ricotta, cottage cheese, mascarpone, and cream cheese have the highest lactose levels because they contain more whey and have undergone less bacterial fermentation. In contrast, aged, hard cheeses such as parmesan, aged cheddar, and swiss have minimal to no lactose, making them much better options for people with lactose intolerance. By paying attention to the type of cheese and its production method, you can make informed choices to enjoy dairy while maintaining a comfortable and healthy nutrition diet.

Frequently Asked Questions

Yes, ricotta cheese generally has a high lactose content. It is a whey cheese, meaning it's made from the liquid portion of milk (whey), which contains a significant amount of lactose. This typically results in a lactose content of 3 to 5 grams per 100 grams.

Yes, cottage cheese is considered to be one of the higher-lactose cheeses. As a fresh, unripened cheese, it contains a significant amount of whey, leading to a lactose content of around 3 to 4 grams per 100 grams.

Fresh cheeses are higher in lactose because they have a shorter production time and retain more whey, the liquid part of milk where most of the lactose is found. Unlike aged cheeses, they do not undergo a long fermentation process that breaks down the lactose.

Parmigiano-Reggiano, or parmesan cheese, is a classic example of a cheese that is virtually lactose-free. Its long aging process of at least 12 months allows bacteria to break down almost all the lactose.

Yes, many people with lactose intolerance can eat cheese, especially aged varieties. Hard, aged cheeses contain very little lactose, and some individuals can tolerate small amounts of higher-lactose cheeses without issue.

Yes, goat cheese contains lactose, as it is made from milk that naturally contains lactose. The amount of lactose depends on the cheese's age and type, with aged goat cheese being lower in lactose than fresh goat cheese.

Processed cheeses can have varying lactose levels. Some may contain added milk solids or lactose, while others are lower. It is best to check the product's nutritional information, particularly the 'sugars' content, to be certain.