Even if you're sensitive to most dairy products because of lactose intolerance, that doesn't mean you have to avoid cheeses and other dairy products altogether. Here's an easy way to tell which cheeses have low lactose levels: Check the nutrition label.


Since lactose is the sugar found in milk, the fewer grams of sugar on the label, the better. Compare, for example, the 0.2 grams in chedder cheese, versus the 6 grams in feta. Grocery chain Wegmans says:

An easy way to check for lactose in cheese is to look at the Nutrition Facts under "Sugar" Since the sugar in cheese is lactose, you can easily see how much lactose the cheese contains. If the sugar is listed as zero, then the cheese contains no more than half a gram of lactose per ounce. Compare to 12 grams of lactose in an 8 ounce glass of milk.

Cheese with trace levels (less than 0.5 gram lactose) Natural, aged cheese (such as Cheddar, Parmesan and Swiss) can be digested by many people with lactose intolerance. During the cheese making process, most of the lactose is drained off with the whey (a liquid portion). The small amount that remains in the curd is changed to lactic acid during ripening (aging) of cheese. Only trace amounts of lactose remain.

Cheese with low levels (less than 5 grams lactose) Fresh unripened cheese (such as mozzarella, cream cheese and ricotta) are not aged. Only part of the lactose that remains in the curd has a chance to convert to lactic acid. Cottage Cheese, also a fresh unripened cheese, generally has additional milk or cream mixed with the curd. Therefore, fresh cheeses contain more lactose than aged cheeses.

Processed cheese foods and cheese spreads are made by melting natural cheese to stop the aging process and then adding other ingredients, including whey or milk. Cheese foods and cheese spreads contain lactose.

So look for aged, rather than younger cheeses, and sugar under 5 grams per serving. Dairy guru Steve Carper also suggests another rule of thumb: The higher the fat content, usually the lower the lactose levels. He also has a big list of dairy products' lactose percentages for your reference, while IBS Free has another (PDF) list with the lactose amounts in grams.


Enjoy eating more cheeses!

Lactose Intolerance | Wegmans via I Hate You Milk