Which foods contain lactose?
Find a list of foods and ingredients which may contain lactose below. First, let’s have a quick primer on lactose, lactose-free, and dairy-free.
What is lactose?
Lactose is a type of simple sugar and a FODMAP found naturally in milk and milk products. It’s broken down by an enzyme called lactase. Some people do not naturally produce lactase; this results in an inability to digest lactose (also known as lactose intolerance).
What are lactose-free foods?
Lactose-free products are made from dairy (animal milk) but have the lactase enzyme added to break down lactose. These products are safe for people with lactose intolerance.
What is the difference between lactose-free and dairy-free?
Dairy-free products are not made from dairy (animal milk). This means they do not contain lactose (a milk sugar) or whey/casein (milk proteins). With that being said, always read labels, especially if you have a milk allergy. Products labeled “Non-dairy” and “Dairy-free” may still legally include milk proteins like casein in the USA.
List of food and ingredients with lactose
Ingredient | Likely lactose content |
|---|---|
| Asadero Cheese | Asadero cheese is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Asiago | Asiago is a cheese made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Beta-Lactoglobulin | Beta-lactoglobulin (LGB) is the whey protein found in cow and sheep milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Blue Cheese | Blue cheese is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Buttermilk | Buttermilk is a fermented beverage made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Cheese | Cheese is generally made from milk unless otherwise noted. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Cheese Curd | Cheese Curd is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Cheese Seasoning | Cheese Seasoning is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Chocolate | Milk chocolate and white chocolate almost always contain milk; however, some dark chocolates are made without milk. Read ingredient and allergen labels carefully and look for brands labeled "dairy-free" or vegan specifically. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Condensed Milk | Condensed Milk is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Cottage Cheese | Cottage Cheese is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Cream | Cream is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Cream Cheese | Cream Cheese is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Cream Pasta Sauce | Cream is generally made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Dark Chocolate | Dark chocolate may not include milk ingredients; check the ingredient and allergen statements carefully or look for brands labeled as "dairy-free". Milk chocolate and white chocolate almost always contain milk unless labeled "dairy-free". If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Dry Milk | Dry milk may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Edam | Edam is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Eggnog | Eggnog is traditionally made with milk and eggs and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Evaporated Milk | Evaporated Milk is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Fontina Cheese | Fontina Cheese is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Galactose | Galactose is generally a byproduct of lactose, a sugar found in milk; however, it can also be derived from sugar beets and other gums. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Goat Cheese | Goat Cheese is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Goat Milk | Goat Milk is made from milk sources and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Gorgonzola | Gorgonzola cheese is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Gouda | Gouda cheese is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Haloumi | Haloumi cheese is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Jarlsberg | Jarlsberg cheese is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Kasseri Cheese | Kasseri Cheese is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Kefir | Kefir is a fermented beverage created from milk sources and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Lactose | Lactose, the sugar found in cow's milk, may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Lactulose | Lactulose is a synthetic sugar made from lactose, the sugar found in cow's milk. It may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Low Fat Milk | Low fat milk may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Low Fat Yogurt | Low fat yogurt is generally made from milk sources and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Malted Milk | Malted Milk is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Mascarpone | Mascarpone cheese is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Milk | Animal milk (cow's milk, sheep's milk) may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Milk Chocolate | Milk chocolate almost always contains milk which may not be lactose-free. Read ingredient and allergen labels carefully or look specifically for "dairy free" versions. Dark chocolate is more commonly dairy-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Milk Powder | Milk powder comes from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Milk Protein Concentrate | Milk Protein Concentrate comes from milk and is not dairy free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Milk Protein Isolate | Milk Protein Isolate is generally processed to remove lactose. |
| Milk Solids | Milk Solids come from milk and is not dairy free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Milk Sugar | Milk sugar comes from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Nisin Preparation | Nisin Preparation is a preservative often created using milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Oaxaca Cheese | Oaxaca Cheese is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Paneer | Paneer cheese is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Pimento Cheese | Pimento Cheese is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Protein Blend | Look to see the source of the protein in protein blends. Whey protein for example comes from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Provolone Cheese | Provolone Cheese is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Quark Cheese | Quark Cheese is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Queso Fresco | Queso Fresco cheese is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Ricotta | Ricotta cheese is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Roquefort Cheese | Roquefort Cheese is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Sheep Cheese | Sheep Cheese is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Sheep Milk | Sheep Milk is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Skim Milk | Skim Milk is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Skim Milk Powder | Skim Milk Powder is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Sour Cream | Sour Cream is made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Strawberry Yogurt | Strawberry Yogurt is generally made from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Unsweetened Chocolate | Whey comes from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Whey | Whey is a protein found in milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Whey Peptides | Whey peptides, or peptide proteins found in milk, are not dairy-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Whey Powder | Whey powder is a protein found in milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Whey Protein | Whey protein is from milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Whey Protein Concentrate | Whey protein concentrate comes from milk and may not be lactose-free. Whey protein concentrate has more lactose than whey protein isolate. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
Whey Protein Isolate | Whey protein isolate comes from milk; however, it only contains a very small amount of lactose. This small amount is unlikely to trigger symptoms of lactose intolerance. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Whey Solids | Whey is a protein found in milk and may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| White Chocolate | White chocolate is typically made with milk and may not be lactose-free. However, look for "dairy free" or vegan versions. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Whole Milk | Whole milk may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Whole Milk Powder | Whole milk powder may not be lactose-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Whole Milk Solids | Whole Milk Solids are made from milk and are not dairy-free. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |
| Yogurt | Yogurt is generally made from milk and is not dairy free; however, look for labeled "dairy free" or vegan versions made from non-dairy milks like oat milk and almond milk. If the product is labeled "lactose free" or if "lactase" (the enzyme that breaks down lactose) is present in the ingredient list, the product should be lactose-free. |