A growing number of adults are being diagnosed as being lactose intolerant all around the world. But did you know that most cheeses are actually lactose free? Read on to discover our extensive (and the internet’s largest) table highlighting the lactose content in cheese.
SEE ALSO: What types of cheeses are actually completely lactose free?
What is lactose?
Before we start talking about what cheeses 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 does it matter whether a food product contains lactose or not?
Actually, a small percentage of humans don’t produce a substance (enzyme) called lactase. You might have guessed its role from its name. Indeed, 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 can include loose bowel motions, wind and a general feeling of being bloated and uneasy.
How much lactose is too much?
Cow’s milk contains on average 4800mg/100g of lactose whereas sheep’s milk is typically around 4700mg/100g and goat’s milk 4200mg/100g.
Statistically speaking, people who are lactose intolerant start to show symptoms of discomfort when they consume in excess of 12000mg (12g) 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.
How much lactose is in cheese?
Without a doubt, the lactose content in cheese varies more based on the maturation period than the milk that it is made from. Let’s have a look at the lactose content in different types of cheese. You can sort this extensive table by cheese name, cheese type, milk and lactose content.
As you can see, many of the world’s most popular cheeses show no detectable levels of lactose. You might not be surprised to see that this list includes the likes of Parmigiano Reggiano, Cheddar, Manchego, Gouda and Gruyère.
On the other hand, you might be surprised to find out how little lactose is actually in soft cheeses such as Brie, Camembert and Mont d’Or!
Unsurprisingly, cheeses that are higher in moisture such as Ricotta, Cream Cheese, Cottage Cheese and Haloumi tends to have a higher lactose content. And, finally, processed low fat cheeses usually contain the highest amount of lactose.
Lactose content in cheese (& other dairy products)
All the lactose content numbers in the table below is in mg per 100 g of cheese or cheese product.
| Cheese | Type | Lactose (mg/100 g) |
|---|---|---|
| Appenzeller | Pressed | <2.4 |
| Asiago | Pressed | <1 |
| Bitto | Pressed | <1 |
| Bocconcini | Pasta Filata | <1 |
| Brie | Soft White Mould | <1 |
| Brunost | Whey Product | 46000 |
| Caciocavallo | Pasta Filata (Aged) | <1 |
| Camembert | Soft White Mould | <2.4 |
| Castelmagno | Pressed | <1 |
| Cheddar | Pressed | <1 |
| Cheddar, Reduced Fat | Pressed | <1 |
| Cheese Curds | Fresh | 3000 |
| Chèvre | Fresh | 900 |
| Colby | Pressed | <1 |
| Colby Jack | Pressed | <1 |
| Comté | Pressed | <1 |
| Cottage Cheese | Fresh | 1824 |
| Cream, Thickened (Heavy) | Dairy | 2500 |
| Cream, Sour | Dairy | 2000 |
| Cream Cheese | Fresh | 3618 |
| Double Cream Brie | Soft White Mould | <2.4 |
| Edam | Pressed | <1 |
| Emmentaler | Pressed | <1 |
| Feta | Brined | 400 |
| Fior di Latte | Pasta Filata | 743 |
| Fiore Sardo | Pressed | <1 |
| Fontina | Pressed | <1 |
| Goat Gouda | Pressed | <1 |
| Gorgonzola Dolce | Blue | <1 |
| Gorgonzola Piccante | Blue | <1 |
| Gouda | Pressed | <1 |
| Grana Padano 9 mth | Pressed | <1 |
| Halloumi | Brined | 1800 |
| Havarti | Pressed | <1 |
| Jarlsberg | Pressed | <1 |
| Kraft Singles | Processed Cheese Product | 1500 |
| Kraft Singles Light | Processed Cheese Product | 4900 |
| Le Gruyère Classic | Pressed | <1 |
| Le Gruyère Alpage | Pressed | <1 |
| Limburger | Soft Washed Rind | <2.4 |
| Manchego | Pressed | <1 |
| Mascarpone | Fresh | 3000 |
| Mimolette | Pressed | <1 |
| Mont d’Or | Soft Washed Rind | <2.4 |
| Montasio Fresco | Pressed | <1 |
| Monterey Jack | Pressed | <1 |
| Mozzarella (Commercial) | Pasta Filata | 743 |
| Mozzarella di Bufala | Pasta Filata | 354 |
| Muenster (Deli) | Processed Cheese | <2.4 |
| Parmesan | Pressed | <1 |
| Parmigiano Reggiano 12 mth | Pressed | <1 |
| Pecorino Romano | Pressed | <1 |
| Pecorino Sardo Maturo | Pressed | <1 |
| Pecorino Toscano 20 days | Pressed | 33.7 |
| Pecorino Toscano 60 days | Pressed | 2.8 |
| Pecorino Toscano 4 mth | Pressed | <1 |
| Pepper Jack | Pressed | <1 |
| Piave Fresco | Pressed | <1 |
| Provolone Dolce | Pasta Filata | <1 |
| Provolone Piccante | Pasta Filata (Aged) | <1 |
| Raclette | Pressed | <2.4 |
| Ricotta | Whey | 2750 |
| Romano | Pressed | <1 |
| Roquefort | Blue | <2.4 |
| Sbrinz | Pressed | <2.4 |
| Scamorza (Smoked) | Pasta Filata | 354 |
| Skyr | Fresh Cheese | 2500 |
| St. Paulin | Soft Washed Rind | 300 |
| Stelvio | Pressed | <1 |
| Stilton | Blue | <1 |
| Stracciatella | Pasta Filata/Cream | 1800 |
| Swiss Cheese (Deli) | Processed Cheese | <2.4 |
| Taleggio | Soft Washed Rind | <1 |
| Tasty Cheese | Pressed | <1 |
| Tête de Moine | Pressed | <2.4 |
| Tilsiter | Pressed | <2.4 |
| Toma Piemontese | Pressed | <1 |
| Vacherin Fribourgeois | Pressed | <2.4 |
| Yoghurt, Natural | Dairy | 5100 |
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
Thanks, this is very useful. There are some odd omissions, though, common types in any grocery store deli and/or dairy case: what about Swiss? Havarti? Monterey Jack?
Hi Diane, thank you for reading our post on the lactose content in cheese and leaving a comment. We’ve added more cheeses to our database and you will now find the three that you requested. Please let us know if there are any other cheeses that we can add.
Thank you, keep wondering if I can risk the lowest <1 maybe when I know I'll be home alone for weekend 😀
You’re very welcome. My advice would be to try a small amount on a day that you will spend at home. Small amount would be about 25 g.
In my experience there’s a difference between fresh mozzarrella (safe) and “dry” mozzarrella (not necessarily safe). Also, while I am very lactose intolerant I have no problem with (goat milk-based) chevre.
Interesting to see mozzarella has such a high lactose content!! It tends to be the cheese recommended for people with lactose sensitivities. Personally, depending on the amount and how much dairy products (with lactaid) I consumed the past 24-36 hours, mozzarella (without lactaid) either has no adverse effects or causes bloating/icky feeling at worst.
Thank you for reading our post and leaving a comment. It’s always interesting to hear first-hand experiences of lactose intolerant cheese lovers. It is true that Mozzarella is higher in lactose than many cheeses. But those amounts are usually well within what most people can safely eat. And this would probably explain your own personal experience. We’d love to hear how you’ve gone with other types of cheese.
Thank you for the list! I’ve been assuming that I needed to avoid “all dairy”. This list really makes so much sense to how my body reacts to certain cheeses! Such good info! I’m such a pizza lover … now I understand why my body doesn’t love it back! And goodbye to cottage cheese!
Are “American” cheeses other than Kraft also high in lactose?
If by American cheese you mean commercial pre-sliced process cheeses, then unfortunately yes. It comes down to the manufacturing processes involved in making those products. You can read more here: https://cheesescientist.com/rants/processed-cheeses/
This is amazing and so useful. Please can you add scamorza (smoked mozzarella)? Thanks so much.
This is extremely helpful. I’m going to share it with all my fellow lactose intolerants.
Can you add Jarlsberg? It’s very common at the grocery stores down the east coast.
Hey Bryan, thank you for reading this post and leaving a comment. Jarlsberg is inspired by the traditional Swiss recipe for Emmentaler. As such, it is essentially lactose-free as well. Please let me know if there are any other cheeses that you’d like to know about. Cheers, Sabine.
Another hard Italian cheese that I suspect, based on aging, is less than 1 g is Romano. Please confirm and add this great cheese to your database. Some hard Italian cheeses have lactose-free claims in European markets.
Thank you for this helpful resource.
Hey Barry, yes. Romano would fall under the same category as Pecorino Romano, under 1 mg of lactose per 100 g serving.
Thank you for this list. It is very helpful now that I seem to have lactose issues. I can’t even drink lactose free milk or eat lactose free yoghurt, but I am fine with Ricotta cheese, butter, sour and heavy cream. I am missing Marscapone on this list. Could you please add this? Thank you.
Hey Kristina, thank you for reading my post and leaving a comment. That sounds really frustrating. Have you considered milk protein intolerance instead of lactose intolerance? I’ve got a post on this topic here. On a side note, regular Mascarpone contains on average over 3000 mg of lactose per 100 g serve. This can be very harsh if you’re lactose intolerant