Lactose is a sugar found in milk and dairy products such as cow’s milk, goat’s milk, yogurt, cheese, kefir, and ice cream. It can also be an ingredient in foods and beverages like bread, cereal, lunchmeats, salad dressings, chocolate, and mixes for baked goods. Most dairy products contain lactose, but some contain more than others. The following foods contain the highest levels of lactose:
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Milk: Milk contains the most lactose out of all the dairy products. Whole milk contains about 13 grams of lactose per 1-cup serving, while skim milk can contain between 12 and 13 grams. Milk is also an ingredient in many other foods like margarine, shortening, baked goods, salad dressing, creamers, and more.
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Cheese: Cheese also contains a high amount of lactose. Hard cheeses such as parmesan, Swiss, and cheddar may be easier to digest because most of the lactose is eliminated while the cheese is being made.
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Cream: Products made from cream — like ice cream, cream cheese, custard, or butter — should be avoided due to the high levels of lactose.
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Yogurt: In addition to some kinds of cheeses, some people with lactose intolerance may be able to eat yogurt in moderation, as the lactose has been partly broken down.
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Milk Chocolate: While milk chocolate contains less lactose than milk or cream, it still contains dairy in high amounts. Always check the label and eat in moderation.
It is important to note that other products may also contain these foods as ingredients and should also be avoided if you are lactose intolerant. If you have lactose intolerance, you may not need to completely avoid foods and beverages that contain lactose. Most people with lactose intolerance can handle different amounts of lactose. Research suggests that many people could have 12 grams of lactose—the amount in about 1 cup of milk—without symptoms or with only mild symptoms. Some low-lactose dairy foods that may be better tolerated include hard cheeses (cheddar, mozzarella, Swiss) and yogurt. Additionally, lactose-free and lactose-reduced milk and milk products are available in many grocery stores and are just as healthy for you as regular milk and milk products.
