Which Cheese Has Very Low Lactose? A Guide for the Lactose Intolerant

November 8, 2025 •

4 min read

Over 65% of the global population has some degree of lactose intolerance, yet many aged cheeses contain so little lactose that they are perfectly safe to eat. This guide explores exactly which cheese has very low lactose and why the cheesemaking process is the secret to enjoying dairy again without discomfort.

Quick Summary

During cheesemaking, bacterial fermentation and the aging process break down the natural milk sugar. Aged, hard cheeses like Parmesan, Cheddar, and Swiss contain minimal residual lactose, making them ideal for many with intolerance.

Key Points

Aged Cheeses Are Best: Hard, aged cheeses like Parmesan, Swiss, and mature Cheddar have the lowest lactose content due to longer fermentation.
Lactose is in the Whey: Most lactose is removed when the liquid whey is drained during cheesemaking, and more moisture means more lactose.
Fermentation is Key: Bacteria convert residual lactose into lactic acid as cheese ages, reducing the sugar content to nearly zero in some varieties.
Soft Cheeses Vary: While some soft-ripened cheeses like Brie and Camembert are low in lactose, fresh, high-moisture cheeses like ricotta and cottage cheese are typically higher.
Always Read the Label: For maximum assurance, look for cheese labels that specify aging time or explicitly state "lactose-free".
Individual Tolerance Differs: Many people with lactose intolerance can handle small amounts of lactose, so testing your own tolerance is important.

The Science Behind Low-Lactose Cheese

For many individuals with lactose intolerance, dairy products can cause significant digestive distress. However, not all dairy is created equal. The secret lies in the cheese-making process, which naturally reduces the lactose content to negligible levels in certain varieties.

The Fermentation and Aging Process

Lactose, the natural sugar found in milk, is a primary food source for the beneficial bacteria used in cheesemaking. These starter cultures consume the lactose and convert it into lactic acid. The conversion begins during the initial fermentation stage, but the most significant reduction occurs during the aging period. As cheese ages, it loses moisture, and the bacteria continue to break down any residual lactose. The longer a cheese is aged, the more time the bacteria have to do their work, resulting in a product with virtually no lactose left. This is why aged, hard cheeses are often the most well-tolerated.

The Draining of the Whey

Another critical step is the draining of the whey. When milk coagulates into curds and whey, most of the lactose remains in the liquid whey. This whey is then drained away, effectively removing the bulk of the lactose content before the cheese is even aged. Harder cheeses are pressed more firmly, releasing more whey, which contributes to their lower lactose levels compared to softer, higher-moisture varieties like fresh mozzarella or ricotta.

Cheeses with Very Low Lactose Content

When seeking out low-lactose options, focusing on aged and hard cheeses is a safe bet. Here are some of the most popular choices:

Aged Parmesan: Often called the "king of cheeses," Parmesan (or Parmigiano-Reggiano) is aged for a minimum of 12 months, and sometimes much longer. This extensive aging results in a hard, flavorful cheese with virtually no detectable lactose (often less than 0.01g per 100g).
Aged Cheddar: Extra-mature cheddars, aged for 12 to 18 months or more, undergo a similar process where bacteria consume the lactose. An aged cheddar can contain as little as 0.1g of lactose per 100g.
Swiss Cheese: Known for its nutty flavor and distinctive holes, Swiss cheese typically contains very low levels of lactose, often less than 1g per 100g.
Aged Gouda: Like cheddar, the lactose content in Gouda decreases with age. Look for varieties labeled "aged" or "extra-aged" for the lowest lactose levels.
Brie and Camembert: These soft, semi-ripened cheeses may seem counterintuitive, but they are also very low in lactose. The bacterial fermentation during their ripening process breaks down the milk sugar effectively, leaving little behind.
Feta: Traditional Greek feta made from sheep's or goat's milk is typically low in lactose. It is aged in brine for at least two months, allowing for some breakdown of lactose.

Comparison of Cheese Lactose Levels

This table provides a quick reference for the approximate lactose content in various cheeses, highlighting why some are better tolerated than others.


Cheese Type	Typical Lactose Content (per 100g)	Notes
Aged Parmesan	Less than 0.01g	Virtually lactose-free due to long aging
Aged Cheddar	0.1g	Levels decrease significantly with age
Swiss Cheese	0-1g	Bacterial cultures break down lactose during aging
Brie/Camembert	0-1g	Fermentation breaks down most of the milk sugar
Feta (Sheep/Goat)	~0.1g	Low lactose due to production and aging in brine
Fresh Mozzarella	1-3g	Less aging means more residual lactose
Cottage Cheese	1-3g+	High moisture and whey content result in higher lactose
Ricotta Cheese	1-5g+	Made from whey, so lactose content is higher

How to Choose the Best Low-Lactose Cheese

When navigating the cheese aisle, keep these tips in mind to make an informed choice:

Read Labels Carefully: Look for cheeses specifically labeled as "lactose-free" if you have a high sensitivity. For naturally low-lactose options, check for indications of aging, such as "extra-mature" or a specific number of months.
Go for Hard and Aged: As a general rule, the harder and older the cheese, the lower the lactose content. Hard cheeses like Parmesan, aged cheddar, and Swiss are your safest bets.
Opt for Goat or Sheep's Milk: Feta made from sheep's or goat's milk tends to have a naturally lower lactose content than feta from cow's milk.
Experiment with Portions: Everyone's tolerance is different. Start with a small serving of a well-aged cheese to gauge your personal reaction before increasing the amount.

Conclusion

Lactose intolerance does not mean you have to give up cheese entirely. The scientific processes of fermentation, draining, and prolonged aging significantly reduce or eliminate lactose in many varieties, especially hard, aged ones like Parmesan and mature cheddar. By understanding how cheese is made and which varieties to choose, you can enjoy a wide array of delicious and flavorful cheeses without the digestive discomfort. Always remember to listen to your body and experiment with what works best for you. For more detailed information on lactose intolerance and diet, see the guidance from resources like The Cheese Professor.

Frequently Asked Questions

During the aging process, bacteria and starter cultures ferment the lactose (milk sugar) and convert it into lactic acid. The longer the cheese is aged, the more time these cultures have to break down the lactose, resulting in a very low-lactose product.

No. Fresh, soft, and un-aged cheeses, such as ricotta and cottage cheese, typically have higher lactose content because they are not aged long enough for the lactose to be fully fermented.

Most people with lactose intolerance can tolerate small amounts of lactose. Many aged, hard cheeses have such low levels that they cause no symptoms. However, individuals with severe intolerance or milk allergies may need to avoid all dairy, and should consult a doctor.

Among common cheeses, Parmigiano-Reggiano (Parmesan) and certain extra-aged cheddars are typically the lowest in lactose, often containing less than 0.01g per 100g.

Yes, goat's milk has naturally lower lactose levels than cow's milk. Furthermore, aged goat cheeses and feta made from goat's milk tend to be very low in lactose and are often well-tolerated.

It depends on the type of cheese that was shredded. If it's an aged, hard cheese like Parmesan, it will be low in lactose. However, some pre-shredded products may contain additives or starches, so checking the label is always recommended.

Naturally low-lactose aged cheeses taste just like their regular versions. For cheeses where lactase is added to remove lactose, the taste is generally identical, as the enzyme simply breaks down the sugar without altering other flavor components.