Discover Which Products Are Highest in Lactose

November 13, 2025 •

4 min read

Approximately two-thirds of the world's adult population experiences a reduction in lactase activity after infancy, making the consumption of lactose a concern. For those managing this condition, knowing which products are highest in lactose is crucial for preventing digestive discomfort. This guide will detail the most significant sources of this milk sugar, both obvious and hidden.

Quick Summary

This article identifies key products highest in lactose, focusing on dairy and processed items like condensed milk, dried milk powder, and whey protein. It explains why some products, particularly fresh and soft cheeses, retain more lactose than aged varieties, and lists hidden sources to help manage intake effectively.

Key Points

Concentrated Milk Products: Dried milk powder, condensed milk, and evaporated milk contain the highest lactose levels due to water removal during processing.
Whey and Protein Powders: Whey protein concentrates are a very potent source of lactose, a critical consideration for those using fitness supplements.
Fresh vs. Aged Cheese: Soft and fresh cheeses like ricotta and cottage cheese have more lactose than hard, aged varieties such as Parmesan, where bacteria have broken down most of the sugar.
Yogurt is Lower, but Varies: The fermentation process in yogurt reduces lactose, but the final content varies by type and brand; plain yogurts are typically lower than flavored ones.
Hidden Lactose is Common: Many processed foods, including baked goods, salad dressings, and some processed meats, contain milk derivatives like whey or milk solids.
Managing Intake is Possible: For those with intolerance, options include choosing low-lactose products, using lactase supplements, and reading labels carefully to find hidden lactose.

Lactose is a disaccharide sugar naturally found in milk and dairy products. The concentration of this sugar varies significantly across different products, a key factor for individuals with lactose malabsorption to consider. While most dairy contains some lactose, certain products are notably higher due to their processing or concentration.

Products with the Highest Lactose Concentration

Some dairy items are particularly concentrated sources of lactose, often due to how they are processed. Awareness of these products is a top priority for those who are highly sensitive to lactose.

Dried Milk Powder and Milk Solids: These products are created by evaporating the water from milk, which leaves behind a highly concentrated powder. With up to 52.9g of lactose per 100g, dried milk powder is one of the most potent sources of lactose available.
Condensed and Evaporated Milk: The process of removing water from these products also significantly concentrates the lactose content. For instance, evaporated milk contains about 12.7g of lactose per 100g, while condensed milk can have as much as 12.3g per 100g.
Whey and Whey Protein Concentrates: Whey is the liquid part of milk separated during cheesemaking. Whey powder and protein concentrates are extremely high in lactose, with whey powder containing up to 66g of lactose per 100g. This is particularly relevant for athletes and fitness enthusiasts who use protein supplements.
Cow, Sheep, and Goat Milk: While less concentrated than their powdered counterparts, liquid milk remains a significant source. Cow's milk contains about 4.6–4.8g of lactose per 100g, with sheep's milk having slightly more at 5.1g and goat's milk around 4.4g per 100g.

Cheeses and Yogurts: The Lactose Spectrum

Not all fermented dairy products are created equal when it comes to lactose content. The process of fermentation and aging plays a critical role in determining the final lactose level.

Soft and Fresh Cheeses: These varieties are not aged for long, meaning the lactose has less time to be broken down by bacteria. Consequently, products like ricotta, cottage cheese, mascarpone, and cream cheese contain higher levels of lactose compared to aged cheeses.
Yogurts and Kefir: These products contain live bacterial cultures that ferment some of the lactose into lactic acid, reducing the overall content. However, flavored yogurts can have added milk solids or sugars that increase the lactose content. Plain yogurts typically have a lower lactose concentration than milk.

Identifying Hidden Lactose in Processed Foods

Lactose is not just found in the dairy aisle. It is a common ingredient in many processed foods, where it can be used as a filler, binder, or flavor enhancer. Careful label reading is essential.

Common culprits include: Bread, baked goods, processed meats (sausages, hot dogs), instant cereals, salad dressings, sauces (e.g., cream-based soups), candies, and even some medications.
Words to watch for: Look for ingredients such as milk solids, whey, curd, milk powder, non-fat milk solids, milk by-products, and lactose itself.

Comparison of Lactose Content in Dairy Products


Product Type	Processing/Aging	Average Lactose Content (per 100g)	Notes
Dried Milk Powder	Water removed	~52.9g	Used in many processed foods
Condensed/Evaporated Milk	Water removed	9-14g	Highly concentrated and sweetened
Whey Powder	Whey separated from milk	~66g	Common in protein supplements
Fresh/Soft Cheeses	Short aging	3-5g	Includes ricotta, cottage cheese, mascarpone
Milk (Cow's)	Liquid form	4.6-4.8g	Standard liquid dairy source
Yogurt (Plain)	Fermented by bacteria	3-4.8g	Contains bacteria that break down lactose
Hard/Aged Cheeses	Long aging	<1g	Aged varieties have very low lactose
Butter	Made from milk fat	Trace amounts	Majority of lactose is removed

Practical Tips for Managing Lactose Intake

Read Labels Thoroughly: Always check ingredient lists for hidden lactose, especially in processed and pre-packaged foods.
Trial and Error: Experiment with small amounts of dairy to determine your personal tolerance level. Some individuals can handle small doses without issue.
Choose Aged Products: Opt for aged cheeses like Parmesan, Cheddar, and Swiss, which are naturally low in lactose due to the aging process.
Consider Lactase Supplements: Over-the-counter lactase enzyme supplements can be taken just before a meal to help your body digest lactose.
Explore Dairy Alternatives: Many lactose-free milk and cheese products, as well as plant-based options like soy, almond, and oat milk, are widely available.

Conclusion

Understanding which products are highest in lactose empowers those with intolerance to make informed dietary choices. While concentrated dairy products like dried milk powder, condensed milk, and whey protein are the most significant sources, hidden lactose in processed foods also demands vigilance. Fortunately, with options like aged cheeses, some yogurts, lactase supplements, and dairy alternatives, managing lactose intake is more accessible than ever. By identifying and moderating high-lactose foods, individuals can minimize digestive symptoms and maintain a balanced diet.

Sources

WebMD: Provides an overview of high lactose foods and common dairy culprits like milk, cheese, and cream.
Cleveland Clinic Abu Dhabi: Offers a breakdown of lactose content in various dairy products, including condensed milk, cheese spread, and cottage cheese.
My Food Data: Lists the top 10 foods highest in lactose, including milk and concentrated products.
North Bristol NHS Trust: Offers comprehensive dietary advice, categorizing lactose content in numerous products and listing hidden sources.
Arla Foods: Provides detailed charts on lactose levels in different cheeses, explaining how aging and fermentation affect content.
NCBI: Features a detailed table showing lactose content per serving for various dairy and other food items.

Frequently Asked Questions

Dried milk powder and whey powder are the highest in lactose, with dried milk powder containing over 50g per 100g and whey powder reaching up to 66g per 100g. This is due to the concentration of milk solids during processing.

The amount of lactose in liquid milk is very similar regardless of fat content. Skim milk has a slightly higher concentration of lactose by weight because the fat has been removed, but the difference is minimal.

No. Aged, hard cheeses like Parmesan, Cheddar, and Swiss contain very low amounts of lactose because the aging process allows bacteria to break down the lactose. Fresh, soft cheeses like ricotta and cottage cheese, however, have higher lactose levels.

Many people with lactose intolerance can tolerate yogurt better than milk. The live bacterial cultures in yogurt ferment some of the lactose into lactic acid, reducing its overall content. Strained varieties like Greek yogurt may have even less.

Lactose is often added to processed foods as a filler, binder, or for flavor and texture. It can be present in items like baked goods, cereals, salad dressings, and some processed meats through ingredients like whey or milk solids.

No. Lactose intolerance is a digestive issue caused by the inability to break down lactose, a sugar. A milk allergy is an immune system response to milk proteins, which can be much more severe.

When checking labels, look for terms such as whey, milk solids, milk powder, curds, milk by-products, caseinates, and of course, lactose itself.