Which food is the highest in lactose?

December 13, 2025 •

4 min read

According to nutrition data, dried milk powder can contain over 50 grams of lactose per 100 grams, making it one of the highest concentrated sources of milk sugar, but it is not the only high-lactose food. For individuals managing lactose intolerance, understanding which food is the highest in lactose is crucial for dietary control and comfort.

Quick Summary

An exploration of foods with the highest lactose content, from concentrated dairy products like milk powder and whey to sweetened items and fresh dairy. Learn why processing methods affect lactose levels and how to identify hidden lactose in various foods.

Key Points

Dried Milk Powder is the highest in lactose: Due to water removal during processing, this concentrated dairy product contains the most lactose per gram, often exceeding 50% by weight.
Whey powder is also extremely high in lactose: Whey, a byproduct of cheese production, is a high-lactose liquid that becomes even more concentrated when dried into a powder, containing up to 75g per 100g.
Aged vs. Fresh Cheese matters: Aged, hard cheeses like cheddar and parmesan contain very low to trace amounts of lactose, while fresh and soft cheeses like ricotta and cottage cheese have higher levels.
Sweetened and evaporated milks are concentrated sources: The reduction of water during processing makes products like sweetened condensed milk and evaporated milk significant sources of lactose.
Lactose is a hidden ingredient: It is crucial to read labels, as lactose can be present in many processed foods, including baked goods, salad dressings, and processed meats, often listed as 'milk solids' or 'whey'.
Tolerance varies by individual: Many people with lactose intolerance can handle small amounts of lactose, especially when consumed with other foods. Personal tolerance levels can be determined by gradually introducing different amounts.

Dried Milk Powder: The Undisputed Lactose Champion

Among all dairy products, dried milk powder, or powdered milk, consistently contains the highest concentration of lactose per 100 grams. During the manufacturing process, nearly all the water is removed from the milk, leaving behind a highly concentrated powder of milk solids, which includes the milk sugar (lactose). Depending on whether it's skimmed or full-fat milk powder, the lactose content can range from 36 to over 52 grams per 100 grams. This high concentration makes it a potent source of lactose, and it is frequently used as an ingredient in many processed foods, often under the name 'milk solids,' requiring careful label reading for those with intolerance.

Other High-Lactose Dairy Products

While powdered milk takes the top spot, several other dairy products also contain significantly high levels of lactose due to their concentrated nature or fresh state. Understanding these sources is key to a low-lactose diet.

Concentrated Milk Products

Sweetened Condensed Milk: This product is made by cooking off water from milk and adding sugar, resulting in a thick, highly concentrated liquid. Its lactose content is typically between 10 and 16 grams per 100 grams.
Evaporated Milk: Similar to condensed milk but without the added sugar, evaporated milk also has a high lactose concentration, often over 12 grams per 100 grams.
Whey and Whey Powder: Whey is the liquid left over after milk has been curdled and strained to make cheese. While it contains high levels of beneficial proteins, it is also very high in lactose. Whey powder, a concentrated form, can contain up to 75 grams of lactose per 100 grams. Whey protein concentrates and isolates are also significant sources of lactose.

Fresh and Soft Cheeses

Unlike hard, aged cheeses, which have very low lactose levels, fresh and soft cheeses retain a higher percentage of their lactose. This is because the bacteria used in the culturing process of aged cheeses consume most of the lactose, and much of the whey is strained out.

Ricotta: A soft, fresh cheese made from whey, ricotta typically contains 2-5 grams of lactose per 100 grams.
Cottage Cheese: This soft, fresh cheese can have a lactose content of around 2-3.5 grams per 100 grams, depending on the brand.

Lactose Content Comparison Table


Food Item	Lactose Content (per 100g)	Processing Method Affecting Lactose
Dried Milk Powder	36-52g	Concentrated milk solids after water removal.
Whey Powder	39-75g	By-product of cheese production, often sold concentrated.
Sweetened Condensed Milk	10-16g	Water removed, concentrating milk solids and sugar.
Evaporated Milk	12-13g	Heat treatment removes water, concentrating milk solids.
Cow's Milk (liquid)	4.6-5g	Unaltered milk, containing its natural lactose levels.
Yogurt (plain)	4-7g (average)	Bacterial cultures break down some lactose, but some remains.
Ricotta Cheese	1-5g	Fresh cheese made from whey; high moisture content.
Aged Cheddar	~0.04g	Long aging process allows bacteria to consume most lactose.

Hidden Sources and Complex Foods

Lactose is not only found in obvious dairy products but can be a hidden ingredient in many processed and pre-packaged foods. Manufacturers use milk solids or whey as fillers, binders, or texture enhancers, making it important for those with intolerance to read ingredient labels carefully.

Common hidden sources of lactose:

Baked goods: Breads, cakes, and cookies often contain milk powder or butter.
Processed meats: Some hot dogs, sausages, and deli meats use lactose as a binder or filler.
Ready-made sauces and mixes: Gravy mixes, custard powders, and many salad dressings contain milk derivatives.
Sweets and desserts: Milk chocolate, fudge, ice cream, and puddings are common high-lactose culprits.
Snacks: Some potato chips and coated snacks use milk-based flavorings.
Medications: Lactose can be used as a filler in some tablets and capsules.

Managing Lactose Intake

For many with lactose intolerance, total avoidance of all lactose is not necessary. Most individuals can tolerate small amounts, often up to 10-15 grams per day, especially when consumed with other foods that slow digestion. Starting with low-lactose items like aged cheese and observing your body's reaction can help determine your personal tolerance level. Choosing lactose-free versions of milk and other dairy products is also an effective way to manage symptoms. The key is to understand your body's limits and to be vigilant about checking food labels for potential hidden sources of lactose.

Conclusion

While many people might assume liquid milk is the highest source, concentrated products like dried milk powder and whey powder actually contain the highest levels of lactose on a per-gram basis. Sweetened condensed milk is another very concentrated source. However, lactose can also be found in many unexpected places, including processed meats and baked goods, making diligent label reading essential. By understanding the different levels of lactose in various foods, individuals with lactose intolerance can make informed dietary choices and manage their symptoms effectively. With a little knowledge and practice, navigating a low-lactose diet can become a normal, manageable part of daily life.

Frequently Asked Questions

No, both skim milk and whole milk contain a very similar amount of lactose per serving, typically around 12-13 grams per cup. The fat content does not significantly affect the amount of milk sugar (lactose) present.

The lactose content of yogurt varies. While plain yogurt is often considered high in lactose, the live and active bacterial cultures consume some of the lactose, making it easier to digest for many people with lactose intolerance. Some brands are also available in lower-lactose or lactose-free versions.

Hard, aged cheeses like cheddar, parmesan, and Swiss contain very low levels of lactose. During the aging process, the bacteria consume most of the lactose, leaving only trace amounts in the final product. This makes them much easier to digest for individuals with reduced lactase production.

Lactose can be hidden in many processed foods, such as baked goods, processed meats (like hot dogs and deli meats), salad dressings, certain spice blends, and some medications. Always check ingredient lists for terms like 'milk solids,' 'whey,' and 'milk powder'.

Tolerance varies significantly, but many people with lactose intolerance can consume up to 10-15 grams of lactose per day without experiencing significant symptoms. Spreading intake throughout the day or consuming dairy with other foods can also improve tolerance.

The lactose content in goat's milk is very similar to cow's milk. While there are small variations, switching to goat's milk will not typically solve the problem for someone with lactose intolerance. A lactose-free version of cow's milk is a better alternative.

Yes, but not naturally. Lactose is a sugar found exclusively in mammal milk. However, it is often added to processed foods as an ingredient derived from milk. It's crucial to read labels to identify these added sources.

Some people can manage symptoms by using a lactase enzyme supplement, available as tablets or drops, before or during a meal containing lactose. Taking the supplement helps your body break down the milk sugar that it cannot digest naturally. Consuming the food slowly and with other non-dairy items can also help.