Which has more lactose, hard or soft cheese?

November 13, 2025 •

3 min read

Over 65% of the global population has some degree of lactose intolerance, making cheese selection a key dietary consideration. When it comes to managing dairy intake, knowing which has more lactose, hard or soft cheese, is crucial for minimizing discomfort. The answer lies in the cheesemaking process, particularly how the product is aged and how much whey is retained.

Quick Summary

Soft and fresh cheeses generally contain more lactose than hard, aged cheeses. This is because soft cheeses retain more whey, the liquid part of milk containing lactose, and have a shorter production time, limiting the natural fermentation that breaks down the milk sugar. Conversely, the aging process for hard cheeses ferments and removes most of the lactose, resulting in lower content.

Key Points

Lactose Content: Soft, fresh cheeses contain more lactose than hard, aged cheeses due to higher whey retention and less fermentation.
Aging Process: The longer a cheese is aged, the lower its lactose content becomes, as bacteria consume the milk sugar.
Whey Removal: Most of the lactose is in the whey, which is drained more extensively during the production of hard cheeses.
Low Lactose Options: Aged Parmesan and aged Cheddar are virtually lactose-free and are typically safe for those with intolerance.
High Lactose Options: Ricotta, cottage cheese, and mascarpone are examples of soft cheeses with higher lactose levels.
Tolerance Varies: Individual reactions to lactose vary, so always test your tolerance with different cheeses in small amounts.

The Fundamental Difference in Cheesemaking

At the heart of the lactose content difference between hard and soft cheeses is the cheesemaking process itself. The journey from milk to cheese is a complex series of steps, but two are particularly important for determining the final lactose concentration: the removal of whey and the aging period.

Separating Curds from Whey

When milk is curdled with bacterial cultures and rennet, it separates into solid curds and liquid whey. The vast majority of the milk's lactose remains in the whey. The key factor is how much of that whey is drained off. For hard cheeses, the curds are pressed and aged for long periods, which extracts a significant amount of whey. In contrast, fresh and soft cheeses have more moisture and retain a higher percentage of whey, meaning more lactose remains in the final product.

The Impact of the Aging Process

Following the separation, aging plays a crucial role. For hard, aged cheeses like Parmesan, the beneficial bacteria consume any residual lactose, converting it into lactic acid. The longer the cheese ages, the more time these bacteria have to complete this process, leaving only trace amounts of lactose. Soft cheeses, which are not aged for long periods, do not undergo this extensive lactose fermentation, resulting in higher concentrations. For example, aged Parmesan is often considered virtually lactose-free, while fresh cheeses like ricotta retain a much higher lactose content.

Comparison of Lactose Content: Hard vs. Soft Cheese

To put the difference into perspective, here is a comparison table outlining the approximate lactose content of various cheese types, based on 1 ounce (30g) servings.


Cheese Type	Examples	Approximate Lactose Content (per 1 oz)
Hard, Aged Cheeses	Parmesan, Aged Cheddar, Swiss	0–0.1 grams
Semi-Hard Cheeses	Gouda, Monterey Jack	0.1–0.3 grams
Soft, Fresh Cheeses	Brie, Feta, Camembert	0.3–1 gram
Very Soft, Fresh Cheeses	Ricotta, Cottage Cheese, Cream Cheese	1–5 grams

Practical Implications for Your Diet

Understanding the lactose difference helps manage diets for those with intolerance. Many individuals who are lactose intolerant can enjoy hard, aged cheeses with minimal or no symptoms. However, soft, fresh cheeses like cottage cheese or mascarpone are more likely to cause digestive discomfort and should be consumed in smaller quantities, if at all. It is important to note that individual tolerance levels vary, and observing your body’s reaction is key.

What About Semi-Soft and Blue Cheeses?

Even semi-soft cheeses like Mozzarella and Blue cheese contain less lactose than very fresh varieties, though their content can vary. Mozzarella, for instance, can be quite low in lactose depending on the brand and how it's processed. Blue cheeses, despite their creamy texture, also have lower lactose levels due to the aging process and the specific mold used.

The Role of Alternative Milks and Products

For those seeking alternatives, cheeses made from sheep's or goat's milk, such as Pecorino and Feta, are naturally lower in lactose than cow's milk varieties. Lactose-free cheese products are also widely available and are made by adding the lactase enzyme to break down the milk sugar before packaging. Yogurt is another dairy product that is often well-tolerated because the live bacterial cultures help pre-digest the lactose.

The Takeaway for Cheese Lovers

While hard, aged cheeses are the safest bet for those with lactose sensitivity, moderation is always a good policy. Pay attention to portion sizes, and when in doubt, choose an extra-sharp cheddar over a fresh ricotta. This knowledge empowers you to enjoy the rich, delicious world of cheese without the unwanted side effects. For further information on managing lactose intolerance, see the article on the Better Health Channel.

Conclusion

In summary, soft cheeses, particularly fresh varieties like cottage cheese and ricotta, contain significantly more lactose than hard, aged cheeses such as Parmesan and aged cheddar. This is due to the higher moisture content and shorter aging period of soft cheeses, which leaves more of the milk sugar intact. The process of aging hard cheese allows natural bacteria to consume most of the lactose, resulting in a product that is often virtually lactose-free and well-tolerated by many with lactose intolerance.

Frequently Asked Questions

Soft and fresh cheeses contain more lactose primarily because they retain more whey, which holds the milk's lactose. They also undergo a shorter aging process, leaving less time for bacteria to break down the lactose into lactic acid.

Aged, hard cheeses like Parmesan (Parmigiano Reggiano), aged Cheddar, and Swiss cheese typically have the lowest lactose content, often containing only trace amounts. The longer they are aged, the lower the lactose level.

Very soft and fresh cheeses tend to be highest in lactose. Examples include ricotta, cottage cheese, cream cheese, and mascarpone, which retain a significant amount of whey.

Yes, many people with lactose intolerance can tolerate hard, aged cheeses because their low lactose content is often below the threshold that causes symptoms. Tolerance levels vary from person to person.

Cheeses made from goat's milk or sheep's milk, such as feta, naturally have a lower lactose concentration than those made from cow's milk. These can be good alternatives for those with sensitivity.

Fresh mozzarella typically contains more lactose than aged hard cheeses. However, it still has far less lactose than milk and is often well-tolerated in small amounts. Checking the label for 'carbohydrates, of which are sugars' can provide insight.

Lactose is removed in two main steps: first, it's drained off with the whey when the milk is separated into curds and whey. Second, for aged cheeses, the residual lactose in the curds is fermented into lactic acid by bacteria during the aging process.