Have you been leading a cheese-deprived life because you are lactose intolerant? We’ve got great news for you. In this post, we’ll cover the basics of lactose and lactose intolerance. Read on to discover what famous types of cheese are lactose free.
SEE ALSO: Milk protein intolerance vs lactose intolerance →
What is lactose?
Before we start talking about what types of cheese are lactose free, let’s take a step back and talk about lactose. Simply, lactose is a carbohydrate (sugar) that occurs naturally in milk. And when I say milk, I mean milk of any animal source.
Why can’t some people digest lactose?
Actually, a small percentage of humans don’t produce a substance (enzyme) called lactase. You might have guessed its role from its name. Lactase breaks down the lactose we consume into a form that our body can digest.
Consequently, people who can’t produce lactase are said to be lactose intolerant. The symptoms of this intolerance may include loose bowel motions, wind and a general feeling of being bloated and uneasy.
How much lactose is in milk?
So, going back to our milks above. Cow’s milk contains on average 4800 mg/100 g of lactose, sheep’s milk typically around 4700 mg/100 g and goat’s milk 4200 mg/100 g.
Statistically speaking, people who are lactose intolerant start to show symptoms of discomfort when they consume in excess of 12000 mg (12 g) of lactose. Therefore, a glass of milk (of any of the 3 sources above) is often within the limits of what their body can handle.
Lactose content in different types of cheese
Without a doubt, the extent of maturation has more of an effect on the lactose content of cheese than the milk used. Let’s have a look at the lactose content in different types of cheese.
Fresh cheese: LOW to MODERATE lactose levels
Firstly, a young and fresh Ricotta, whether cow’s milk or goat’s milk, contains about 2750 mg/100 g of lactose³. Another example of a fresh cheese that contains relatively high levels of lactose is Cream Cheese, clocking in at up to 3600 mg/100 g².
While those levels are well within the 12000 mg limit, they still represent a risk for lactose intolerant people. This is particularly relevant for Cream Cheese because we tend to consume larger amounts of it. Moreover, it is often present in cakes (e.g., cheesecake) and other sweet desserts (e.g., tiramisu).
Soft white mould cheese: VERY LOW lactose levels
Soft white mould cheeses such as Brie and Camembert are some of the most popular cheeses around the world. As a matter of fact, most soft cheeses that have matured for four weeks contain less than 1 mg/100 g of lactose¹. As a result, they tend to be well tolerated by people who are lactose intolerant.
It’s important to note here that the milk used to make the cheese has no bearing on the final lactose content. Hence, a Brie-style cheese made with cow milk, goat milk or even buffalo milk will end up with a very similar lactose content.
Unlike the fresh cheeses mentioned above, we can more easily control the amount of soft cheeses we consume. Therefore, most lactose intolerant cheese lovers can digest cheeses like Brie and Camembert with relative ease.
Blue cheese: VERY LOW lactose levels
Next, let’s have a look at my personal favourite type of cheese, blue cheese. Some very popular examples of this category include France’s Roquefort, Britain’s Stilton and Italy’s Gorgonzola.
The three examples are traditionally made with sheep’s milk (Roquefort) and cow’s milk (Stilton & Gorgonzola). However, the lactose levels are very similar for Roquefort⁵ and Gorgonzola¹ (less than 2.4 mg/100 g). As for Stilton, they are even lower at a maximum of 1 mg/100 g⁴.
The reason for the difference is the moisture content in each blue cheese. While most blue cheeses can be eaten with no discomfort by lactose intolerant people, I would recommend Stilton as the safest option.
Pressed cheese: lactose NOT DETECTABLE
Pressed cheeses fall under two categories, pressed cooked and pressed uncooked. Some great examples of the former are Parmigiano Reggiano, Gruyère, Comté, Pecorino and Emmentaler. As for pressed uncooked cheeses, the category includes the likes of Raclette, Cheddar, Gouda and Manchego.
The great news here is that even young versions of all of those cheeses contain barely any lactose². And when you look at matured version ( 18 months and above), they are essentially completely lactose free!
Explore our extensive database of lactose content in cheese by clicking here.
And you can read more about Sabine’s favourite lactose free cheeses by clicking here.
How about cheese made with lactose free milk?
One other way that cheesemakers can produce cheese with no lactose in it is by using lactose free milk. I can hear your thoughts here.
“Hold on a second, you said all milk contains lactose!”
While that statement is technically correct, there are two types of milk that are completely lactose free. Let’s have a look at them.
Milk with added lactase
By adding the lactase enzyme to their milk, farmers and cheesemakers can break down all of the lactose in the milk before it is even turned into cheese. Consequently, the cheese they make is entirely free of lactose.
Some great examples around the world are Dodoni from Greece and Coolamon Cheese in Australia.
Plant-based “milk”
Now, this is a highly controversial topic within the cheese industry and I’m not going to dwell too much on it. But one way that you can eat “cheese” that is guaranteed to contain no lactose is to choose a plant-based option.
Examples of lactose-free cheeses
Let’s wrap up with a round-up of some great examples of lactose-free cheeses from around the world.
Appenzeller
Originating from the Appenzell region in Switzerland, Appenzeller cheese is a semi-hard, cow’s milk cheese with a distinctively fruity and tangy flavour. It is known for its brine-washed rind, which contributes to its unique aroma and enhances the taste of the cheese.
Asiago
Hailing from the Veneto region in Italy, Asiago is a semi-firm cheese made from cow’s milk. It has a smooth texture and a delicate, nutty flavour with hints of sweetness. The cheese ranges in taste, from mild and creamy when young, to more robust and complex as it ages.
Caciocavallo
Caciocavallo is a traditional Italian pasta filata cheese made from cow’s milk. Originating in southern Italy, it has a pear-like shape and a smooth, pale-yellow interior. The flavour profile of Caciocavallo is mild and slightly salty, with a hint of tanginess.
Cheddar
One of the most widely recognised cheeses in the world, Cheddar originated in the English village of Cheddar in Somerset. It is a firm cheese with a crumbly texture when aged, and a smooth and creamy texture when young. Cheddar has a rich, savoury flavour that can range from mild and buttery to complex and tangy, depending on its age.
Colby
Developed in Wisconsin, USA, Colby is a semi-hard, mellow cheese made from cow’s milk. It has a smooth and creamy texture with a mild, slightly sweet flavour.
Cheese lovers often compare Colby to Cheddar, but it has a softer and moister consistency. But one thing that unites them is that they are both essentially lactose-free.
Comté
Finding its roots in the French Jura Mountains, Comté is a pressed cooked cheese made from raw cow’s milk. It has a smooth and supple texture, with a nutty and fruity flavour that intensifies with age.
Additionally, Comté has a complex and lingering taste, reminiscent of toasted hazelnuts and caramel.
Edam
Originally from the Netherlands, Edam is a semi-hard cheese recognised for its distinctive red wax coating. It has a pale-yellow interior with a firm and slightly elastic texture. Moreover, Edam possesses a mild, slightly salty flavour and is a popular snacking cheese.
Emmentaler
Emmentaler, also known as Emmental and Swiss Cheese, originates from Switzerland. It is a semi-hard cheese with large, characteristic holes and a pale-yellow interior. Emmentaler has a buttery and nutty flavour, with a hint of sweetness.
Due to its texture and flavour, Emmentaler excels when melted in dishes like Swiss Fondue.
Fontina
Italy’s Fontina cheese comes from the Aosta Valley in the northern part of the country. It is a semi-soft, creamy cheese made from cow’s milk. Fontina has a pale yellow interior and a slightly tangy and earthy flavour with nutty undertones.
Since it melts exceptionally well, this cheese is ideal for dishes like gratins and grilled sandwiches.
Gouda
Gouda cheese originated in the Netherlands and is known for its distinctive round shape and creamy, smooth texture. It has a mellow and slightly sweet flavour when young, and develops a richer and nuttier taste as it ages. Gouda is a versatile cheese suitable for snacking, sandwiches, and melting.
You can read more about the differences between the Netherlands’s most famous cheeses, Gouda and Edam, in this post here.
Goat Gouda
Goat Gouda is a variant of the renowned Dutch Gouda cheese, but made with goat’s milk. It is a semi-hard cheese with a smooth and creamy texture. Goat Gouda has a mild, slightly sweet taste with hints of caramel and nuttiness, combined with the characteristic tanginess of goat’s milk.
Gorgonzola Dolce
Originating from the Lombardy region of Italy, Gorgonzola Dolce is a creamy, blue-veined cheese made from cow’s milk. It has a luscious and spreadable texture, with a mild and buttery flavour. The blue veins provide a delicate tanginess, making it a popular choice for salads and desserts.
Gorgonzola Piccante
Also hailing from Lombardy, Gorgonzola Piccante is the aged version of Gorgonzola cheese. It has a crumbly and slightly grainy texture, with a piquant and robust flavour. Overall, Gorgonzola Piccante boasts a spicy and tangy taste, intensified by the blue veining.
Parmigiano Reggiano
Often called the “King of Cheeses”, Parmigiano Reggiano hails from Italy and is a hard, granular cheese. It is made from raw cow’s milk and aged for at least 12 months, resulting in a crumbly texture. Due to its long ageing, this cheese is virtually devoid of lactose.
Furthermore, Parmigiano Reggiano has a complex and nutty flavour with salty undertones, making it a popular choice for grating over pasta and risotto.
You can learn about the differences between Parmigiano Reggiano and generic Parmesan by clicking here.
Grana Padano
Grana Padano is a hard Italian cheese that resembles Parmigiano Reggiano. It is made from cow’s milk and has a crumbly and granular texture. Grana Padano has a savoury and nutty flavour, with hints of fruitiness. It is often grated over pasta, risotto, and salads.
Gruyère
Gruyère originates from Switzerland and is a firm and smooth cheese made from raw cow’s milk. It has a dense pale-yellow paste and a rich, nutty flavour. Gruyère melts beautifully and is a staple in dishes like quiches, gratins, and fondues.
You can read more about the incredible range of flavours in Gruyère cheese in our detailed post here.
Manchego
Without a doubt, Manchego is Spain’s most famous cheese. This sheep’s milk cheese has a firm and compact texture with a natural, dark yellow rind. Manchego has a distinctive, slightly salty flavour and a pleasant barnyard aroma. It is often enjoyed on its own or served with cured meats and fruits.
Like many cheeses on this list, the production methods and long maturation mean that Manchego is essentially a lactose-free cheese.
You can read more about this iconic Spanish cheese and its unique rind in our complete guide here.
Pecorino Romano
And we’re back in Italy for our next lactose-free cheese. Pecorino Romano is a hard, salty cheese made from sheep’s milk. Originating from the Lazio region, it has a pale yellow colour and a crumbly texture.
Pecorino Romano possesses a tangy and slightly salty flavour, which intensifies with age. It is often used as a grating cheese in traditional Italian dishes.
Piave
Piave is an Italian cheese made from cow’s milk in the Veneto region. It has a dense and crystalline texture with a slightly crumbly consistency. Piave offers a sweet, nutty flavour with hints of tropical fruit and citrus. It is a versatile cheese, suitable for grating or enjoying on a cheese platter.
Provolone
Provolone originates from Italy and is an aged pasta filata cheese made from cow’s milk. It has a smooth and elastic texture, with a mild and buttery flavour. Provolone is often shaped into large, pear-like forms and aged, developing a more distinctive taste.
You can read more about why Provolone is Italy’s most versatile cheese in this post here.
Raclette
Depending on where your loyalties lie, Raclette is either a French or Swiss cheese. This semi-hard mountain cheese is typically made with raw cow’s milk. And it has a smooth and creamy texture with a mild, slightly nutty flavour.
Raclette is often melted and served over potatoes, vegetables, or meats, creating a rich and indulgent dish.
Sbrinz
Sbrinz cheese is an aged hard Swiss cheese made from cow’s milk. Once again, due to its long maturation, this crumbly cheese shows no detectable levels of lactose in laboratory tests.
As a result of its age, this Swiss cheese has a dry and firm texture, similar to Parmigiano Reggiano, but with a stronger and more pronounced flavour. Indeed, Sbrinz has a rich and fruity taste with notes of pineapple, making it suitable for grating or enjoying as a table cheese.
Stilton
Undoubtedly, Stilton is one of the most famous blue cheeses from anywhere in the world. This cheese from Nottinghamshire has a crumbly and creamy texture with blue veins spread throughout.
Like the two types of Gorgonzola, Stilton contains no detectable levels of lactose. Regardless of age, Stilton offers a rich and tangy flavour with hints of earthiness. Hence, this historic blue cheese pairs well with sweet accompaniments like pear and honey.
Taleggio
Taleggio comes from the Lombardy region in Italy. It is a semi-soft, washed rind cheese with a pale-yellow interior. Moreover, Taleggio has a creamy and buttery texture, with a mild and tangy flavour. The cheese develops a pungent aroma as it ages, adding complexity to its taste.
Tête de Moine
Tête de Moine, meaning “Monk’s Head,” is a Swiss cheese made from raw cow’s milk. It is known for its cylindrical shape and the unique way it is served: by shaving it into delicate, rosette-like curls using a special knife called a Girolle.
Furthermore, this iconic Swiss cheese has a nutty and slightly spicy flavour, which intensifies with each delicate slice.
Tilsit
The only German cheese on this list is Tilsit. Also known as Tilsiter, this semi-hard pressed cheese originated in the town of Tilsit (now known as Sovetsk) in East Prussia.
The cheese is made from cow’s milk and has a pale-yellow colour with small holes. Overall, Tilsit offers a mild and creamy taste with a tangy and slightly spicy finish.
Vacherin Fribourgeois
We finish our exploration of lactose free cheeses in Switzerland with one of the country’s most under-rated cheeses.
Vacherin Fribourgeois is a semi-soft cheese made from cow’s milk. It has a creamy and supple texture with a thin, pale yellow rind. Moreover, this historic cheese has a rich and savoury flavour, with hints of nuts and hay. It is often melted and enjoyed as a fondue cheese.
Conclusion: Can lactose intolerant people eat cheese?
So, what’s the take home message? The majority of lactose intolerant people can actually digest most types of cheese. Whether it is made from cow’s milk, sheep’s milk or goat’s milk (or any other milk for that matter).
However, you will want to avoid processed cheese completely and minimise your consumption of fresh cheeses such as Ricotta and Cream Cheese. If you tend to be more sensitive than most people, then going for a pressed, matured cheese is a very safe bet.
Want to find out if your favourite cheese is free from lactose? Drop us a comment below.
References
¹ Lactose residual content in PDO cheeses
² Detection of lactose in products with low lactose content
³ The analysis of lactose in milk and cheese products by HPLC
⁴ Food Standards ANZ Food Composition Database
⁶ Lactose & Galactose content of cheese
Sabine is the creative force behind Cheese Scientist. She is a sustainable living advocate, a climate change protestor and is pro-choice. And, most relevantly, she is also a lactose intolerant cheese lover.
