Finding the Best Choice: Which Cheese is Best for Lactose-Free Diets?

November 9, 2025 •

4 min read

Globally, over 65% of the population has some degree of lactase non-persistence or lactose intolerance. For those who love dairy but face this challenge, a common question is: which cheese is best for lactose-free enjoyment, and how does the manufacturing process influence lactose levels?.

Quick Summary

An in-depth look at which cheeses are naturally low in lactose due to the aging process. This guide explores popular aged and hard cheese options, offers tips for finding suitable varieties, and details why certain fresh cheeses contain higher lactose amounts.

Key Points

Aged Cheeses Are Best: Hard, aged cheeses like Parmesan, cheddar, and Swiss are naturally very low in lactose due to the aging process.
Aging Removes Lactose: During cheesemaking, lactose is consumed by bacteria and drained off with the whey, resulting in a low-lactose product.
Fresh Cheeses Have More Lactose: Softer, fresh cheeses like ricotta and cottage cheese retain more moisture and, therefore, more lactose.
Look for Labels: When buying cheese, check labels for 'aged' or 'lactose-free' designations, and look for minimal sugar content.
Individual Tolerance Varies: Not all people with lactose intolerance have the same sensitivity level; it is best to test small amounts and find what works for you.
Other Options Exist: Specially-made lactose-free cheeses and dairy-free alternatives offer reliable alternatives for those with high sensitivity.

Understanding Lactose in Cheese

Before diving into specific cheese varieties, it's essential to understand why some cheeses have minimal lactose while others are higher. Lactose is a milk sugar found in all dairy products. During cheesemaking, milk is separated into solid curds and liquid whey. Most of the lactose is drained off with the whey, so the more moisture and whey a cheese retains, the higher its lactose content will be.

For aged and hard cheeses, a second process further reduces lactose. Bacteria, known as starter cultures, are added to the cheese curds to ferment the remaining lactose into lactic acid. The longer a cheese ages, the more time these bacteria have to consume lactose, leading to a much lower, or even virtually nonexistent, lactose level in the final product. This is why aged cheeses are often well-tolerated by people with lactose intolerance.

The Best Naturally Low-Lactose Cheeses

For most individuals with lactose intolerance, hard and aged cheeses are the safest bets. The longer the aging process, the lower the lactose count, often falling to trace amounts. Here are some of the top choices:

Aged Parmesan: A truly exceptional option for those avoiding lactose, Parmigiano-Reggiano is aged for a minimum of 12 months, with some aged for 24 months or more. This extensive aging breaks down virtually all lactose, often resulting in a product with less than 0.1 grams per serving.
Aged Cheddar: Similar to parmesan, aged cheddar is a fantastic choice. The sharp, crumbly varieties aged for a year or longer contain very little lactose, usually less than 0.1 grams per serving. Look for labels indicating 'aged' or 'extra sharp.'
Swiss Cheese: Known for its mild, nutty flavor and characteristic holes, Swiss cheese is another great option. The fermentation process that creates its signature texture also consumes most of the lactose, leaving a very low content.
Gouda: While younger gouda may contain some lactose, aged varieties are a reliable choice. Extra-aged Gouda, matured for 18 months or more, is often virtually lactose-free.
Provolone: This Italian cheese, especially aged provolone, is another semi-hard cheese with very low lactose levels, making it suitable for many with sensitivities.
Blue Cheeses: Despite their creamy texture, many blue cheeses are low in lactose. The microorganisms used to create their distinctive veins break down the lactose during aging.
Brie and Camembert: These soft, bloomy-rind cheeses are also surprisingly low in lactose due to the fermentation and aging process, though they contain more moisture than hard cheeses.
Feta: Traditional feta made from sheep's or goat's milk is brined and aged, resulting in a tangy cheese that is naturally low in lactose. However, some commercially available feta made from cow's milk may contain slightly more.

Lactose in Fresh vs. Aged Cheeses

The difference in lactose content between fresh and aged cheeses is a key factor. Fresh cheeses, which are not aged, retain more whey and, therefore, more lactose. These are the types of cheese that are more likely to cause symptoms in sensitive individuals.


Cheese Type	Examples	Lactose Content (approx. per 1 oz)	Notes
Hard, Aged	Parmesan, Aged Cheddar, Swiss	0 – 0.1 grams	Very low to non-existent lactose due to aging process.
Semi-Hard	Aged Gouda, Provolone	0.1 – 0.3 grams	Generally low-lactose, with content decreasing with age.
Soft, Aged	Brie, Camembert	0.1 – 0.5 grams	Fermentation reduces lactose, but higher moisture means slightly more than hard cheeses.
Soft, Fresh	Cottage Cheese, Ricotta	1 – 5 grams	Retain significant amounts of whey and lactose.

Other Lactose-Free Cheese Options

For those who prefer not to rely on natural aging, there are other choices available:

Specially Manufactured Lactose-Free Cheeses: Many dairy companies now offer cheeses specifically treated to be lactose-free. The enzyme lactase is added during production to break down the lactose into simpler, digestible sugars. These products offer the same great taste and texture as their regular counterparts and are a safe option for anyone with lactose intolerance.
Goat and Sheep Milk Cheeses: Many people with lactose intolerance can handle goat or sheep milk products better than cow's milk. While these milks do contain lactose, some individuals find them easier to digest. Products like Pecorino Romano (sheep's milk) are excellent low-lactose options.
Dairy-Free Alternatives: For those with a milk protein allergy or severe lactose intolerance, dairy-free 'cheeses' made from plant-based sources like soy, nuts, or seeds are an option. These contain no lactose or dairy whatsoever.

Tips for Enjoying Cheese with Lactose Intolerance

Finding your personal tolerance level is key. The severity of lactose intolerance varies widely among individuals.

Start small: Even with low-lactose cheeses, begin with small portions to see how your body reacts. You may be able to tolerate more than you think.
Read labels: Always check the nutritional information for the 'sugars' content, which reflects the lactose level. The lower the sugar content, the lower the lactose.
Pair with other foods: Eating cheese as part of a meal can help slow digestion and reduce the likelihood of symptoms.
Consult a professional: If you have concerns, speak with a healthcare provider or dietitian to determine the right dietary plan for you.

Conclusion

For anyone with lactose intolerance, the world of cheese is far from off-limits. The secret lies in understanding the cheesemaking process and opting for hard, aged varieties where the lactose has been naturally broken down. Parmesan, aged cheddar, and Swiss cheese are excellent starting points, with virtually no lactose to worry about. For those with higher sensitivity, specially produced lactose-free cheeses or plant-based alternatives provide further peace of mind. By making informed choices, cheese lovers can continue to savor the delicious flavors and nutritional benefits of this popular dairy product without discomfort. For more scientific information on lactose intolerance, visit the National Institutes of Health (NIH) website.

Frequently Asked Questions

Yes, many people with lactose intolerance can eat aged cheese because the longer a cheese ages, the more the lactose is broken down by bacteria. Hard, aged cheeses like parmesan and aged cheddar are often virtually lactose-free.

The aging process, combined with the draining of whey during production, dramatically reduces lactose content. While it doesn't always result in a completely lactose-free product, levels are typically low enough to be tolerated by most sensitive individuals.

Fresh, soft, and un-aged cheeses tend to be highest in lactose because they retain more moisture (whey), where most of the lactose is found. Examples include cottage cheese, ricotta, and cream cheese.

No, lactose-free cheese is not the same as dairy-free cheese. Lactose-free cheese is made from dairy milk but has the lactose removed or broken down. Dairy-free cheese is a non-dairy product made from plant-based sources.

Goat and sheep milk cheeses contain lactose, but sometimes in lower amounts than cow's milk cheese, depending on the type and production method. Some people find them easier to digest, but they are not entirely lactose-free.

You can check the nutrition label for the sugar content, as lactose is a type of sugar. A product with a sugar content of 0 grams or a very low number per serving is likely low in lactose.

Yes, specially manufactured lactose-free cheeses can be used for cooking, melting, and all other culinary uses just like traditional cheese. Aged cheeses also perform well in various recipes.