Andy Montoya
Lactose intolerance is a common digestive condition that occurs when the body lacks the enzyme lactase, making it difficult to digest lactose, a sugar found in milk and other dairy products. Fortunately, this does not mean that all cheese is off the menu for those with lactose intolerance. Hard, aged cheeses such as cheddar, Swiss, mozzarella, and Monterey Jack are considered virtually lactose-free due to the removal of whey and water during the cheesemaking process, which takes most of the lactose with it. In addition, the lactose that remains in these cheeses breaks down further as they age. While not completely lactose-free, these options may be suitable for those with lactose intolerance in moderate amounts.
| Characteristics | Values |
|---|---|
| Are Jack Cheeses Lactose-Free? | Pepper Jack Cheese is not lactose-free, but contains less lactose than fresh dairy products like milk or yogurt. |
| Monterey Jack is considered to be virtually lactose-free, with less than 0.1 grams of lactose per ounce serving. | |
| Colby Jack is not considered to be lactose-free. |
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What You'll Learn
Jack cheeses are not completely lactose-free
Jack cheeses, including Pepper Jack, Colby Jack, and Monterey Jack, are not completely lactose-free. However, they are considered to be low-lactose cheeses, containing less than 0.1 grams of lactose per ounce serving. This is because, during the cheesemaking process, most of the lactose is removed along with the whey, and the remaining lactose breaks down over time as the cheese ages.
While not entirely lactose-free, Jack cheeses are generally well-tolerated by individuals with lactose intolerance when consumed in moderation. Lactose intolerance is a digestive condition characterized by the body's inability to produce the enzyme lactase, which is necessary for digesting lactose, a sugar found in milk and other dairy products. The severity of lactose intolerance can vary, and some individuals may be able to tolerate small amounts of lactose without experiencing adverse effects.
The lactose content of Jack cheeses can be influenced by various factors, including the specific manufacturing process and the aging time. For example, Pepper Jack cheese, a variant of Monterey Jack flavoured with peppers, may have a slightly different lactose content due to its added ingredients and production methods. Similarly, Colby Jack, a marbled cheese made by combining Colby and Monterey Jack cheeses, may have a different lactose profile compared to its individual components due to the unique blending process.
It is important to note that lactose intolerance affects individuals differently, and some may be more sensitive to lactose in Jack cheeses than others. While these cheeses are not completely lactose-free, they can be a viable option for those with lactose intolerance who wish to include cheese in their diets. However, it is always recommended to consult with a healthcare professional or a registered dietitian to determine one's tolerance level and make informed dietary choices.
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Lactose-intolerant individuals can still consume small amounts
Hard cheeses, such as cheddar, Colby, Swiss, mozzarella, and Monterey Jack, are considered virtually lactose-free. This is because, during the cheesemaking process, most of the lactose is removed along with the whey and water. Additionally, the remaining lactose breaks down over time as the cheese ages, further reducing its lactose content. As a result, aged cheeses like Parmigiano Reggiano and Gouda are also low in lactose.
According to the USDA, a 28-gram serving of Monterey Jack cheese contains about one gram of carbohydrates. Since lactose is a type of carbohydrate, this means there is likely less than 3.5 grams of lactose in a 100-gram serving of Monterey Jack. However, it is important to note that the exact amount of lactose in Monterey Jack is not known and may vary depending on the specific process of how it is made.
For lactose-intolerant individuals, consuming ingredients with high levels of lactose can lead to uncomfortable digestive issues, including bloating, gas, cramping, and stomach pain. Therefore, it is recommended to choose cheeses with 0 to a little over 3% lactose and to consume them in average-sized servings.
While Pepper Jack cheese is not lactose-free, lactose-intolerant individuals may still be able to consume small amounts as it generally contains less lactose than fresh dairy products like milk or yogurt. However, those with severe lactose intolerance should consult a healthcare professional to determine their tolerance level and find suitable alternatives.
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Lactose content varies depending on the type of Jack cheese
Jack cheese is made from curds that are separated from whey, which contains most of the lactose. The curds can contain a small amount of lactose, but this breaks down as the cheese ages. Therefore, the lactose content varies depending on the type of Jack cheese and how long it has been aged.
Monterey Jack is a mild and melty cheese often used in quesadillas, burritos, casseroles, and mac and cheese. According to the USDA, a 28-gram serving of Monterey Jack contains about one gram of carbohydrates, which means there cannot be more than around 3.5 grams of lactose in a 100-gram serving. Most likely, there is far less than that because lactose is not the only type of carbohydrate found in cheese. While there are no exact amounts, it is considered to be low-lactose and safe for people with lactose intolerance.
Colby Jack, a marbled cheese made by combining bits of Colby cheese and bits of Monterey Jack, is also considered to be low-lactose. Cabot Creamery states that their Colby Jack cheese contains very little to no lactose per serving (less than 0.1 grams per 1-ounce serving).
Pepper Jack Cheese is not lactose-free, but it generally contains less lactose than fresh dairy products like milk or yogurt. People with lactose intolerance may still be able to enjoy small amounts of this cheese.
In summary, while Jack cheeses are not completely lactose-free, they are considered to have low lactose content and can be enjoyed in moderate amounts by people with lactose intolerance. The lactose content can vary depending on the specific type of Jack cheese and its aging process.
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Lactose content also depends on the aging process
Lactose is the natural sugar found in milk. When cheese is made, the curd, which eventually becomes cheese, is separated from the whey. Most of the lactose is found in the whey, which is removed. Curds can contain a small amount of lactose, but it breaks down over time as the cheese ages. This means that harder cheeses, which are aged for longer, tend to have lower lactose content.
For example, hard cheeses such as cheddar, Colby, Swiss, mozzarella, and Monterey Jack are considered virtually lactose-free. Cheddar and mozzarella are aged for longer, resulting in little to no lactose. According to the USDA, a 28-gram serving of Monterey Jack contains about one gram of carbohydrates, which means there cannot be more than around 3.5 grams of lactose in a 100-gram serving.
On the other hand, softer, fresher cheeses tend to have higher lactose content. For instance, mozzarella in its fresh form, such as logs or pearls, has higher lactose content than its aged, shredded, or block form. Similarly, Colby Jack, a marbled cheese made by combining Colby and Monterey Jack, has higher lactose content than aged Colby or Monterey Jack alone.
It's important to note that lactose intolerance is a digestive condition where the body lacks the enzyme lactase, making it difficult to digest lactose. Aged, hard cheeses with lower sugar content tend to be easier on the stomach for those with lactose intolerance. However, even for lactose-intolerant individuals, consuming small amounts of cheeses with some lactose content may still be tolerable.
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Other low-lactose cheese options for lactose-intolerant people
While Jack cheeses are not lactose-free, they are not entirely off-limits for lactose-intolerant people. Lactose intolerance is a digestive condition caused by the body's lack of the enzyme lactase, which is needed to digest lactose, a sugar found in milk and dairy products. The severity of lactose intolerance varies, so while some people with this condition can tolerate small amounts of lactose, others cannot consume any milk products without discomfort.
Fortunately, there are several types of cheese that are naturally low in lactose or become low in lactose during the cheese-making process. Here are some low-lactose cheese options for lactose-intolerant individuals:
Cheddar
Cheddar cheese, a nutty and crumbly variety, typically has a lactose range of 0-2.1%. It is a versatile cheese that can be used in macaroni and cheese, as a sauce, or in cheese puffs. Naturally-aged cheddars are considered lactose-free, with less than 0.1 grams of lactose per ounce serving.
Muenster
Muenster cheese is a semi-soft variety with a mild and slightly nutty flavour. It is often used in grilled cheese sandwiches, mac and cheese, or sprinkled on pizza. Muenster has a very low lactose range of 0-1.1%, making it a great option for lactose-intolerant individuals.
Provolone
Buttery provolone, often sold smoked, has a lactose range of 0-2.2%. It is a tasty addition to sandwiches, casseroles, and homemade pizzas.
Gouda
Gouda is a slightly sweet cheese that can be enjoyed in grilled cheese sandwiches, cheese platters, or cheese puffs. It typically has a lactose range of 0-2.1%.
Blue Cheese
Blue cheese is a pungent and salty variety that pairs well with salads, grain bowls, or dipping sauces. It has a lactose range of 0-2.5%.
Parmesan
Parmesan, or Parmigiano Reggiano, is a popular cheese that adds a tangy flavour to pasta dishes, pizzas, scrambled eggs, or breaded chicken cutlets. It has a lactose range of 0-3.2%.
Havarti
Havarti is a mild-flavoured cheese similar to Jack cheese. It has a low to non-detectable level of lactose, typically ranging from 0.1% to 2%. It is a great choice for sandwiches or omelettes.
Limburger
Limburger is a soft, washed-rind cheese with a strong smell and flavour. It has a smooth and creamy texture that pairs well with crackers and bread. Limburger contains a moderate amount of lactose, about 2%.
Feta
Feta is nearly lactose-free, with a lactose range of 0.5-1.5%. It is also lower in fat than many other cheeses, making it a healthier option.
Goat Cheese
Goat cheese, often labelled as chèvre, is a spreadable low-lactose option. Goat's milk has a lower lactose content than cow's milk, and the transformation process from milk to cheese further reduces the lactose level. Goat cheese is a good choice for those who are allergic to cow's milk in addition to being lactose intolerant.
It is important to note that while these cheeses are generally low in lactose, the exact amount of lactose can vary depending on the brand, production method, and other factors. Lactose-intolerant individuals should monitor their consumption and consult with a healthcare professional to determine their tolerance level and suitable cheese options.
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Frequently asked questions
No, jack cheeses are not lactose-free. However, they are considered to be low-lactose, so lactose-intolerant individuals may still be able to enjoy small amounts.
Lactose is the natural sugar found in milk.
According to the USDA, there cannot be more than 3.5 grams of lactose in a 100-gram serving of Monterey Jack. However, there is likely far less than that, as lactose is not the only type of carbohydrate found in cheese.
Other low-lactose cheeses include cheddar, colby, Swiss, mozzarella, parmesan, gouda, and muenster.
If you are lactose intolerant, it is best to avoid soft, spreadable, or fresh cheeses such as cottage cheese, ricotta, and burrata, which contain significantly more lactose than hard cheeses.
