Randy Chandler
Lactose intolerance affects a large number of people, and many of those affected choose to cut dairy out of their diets. However, some cheeses are lower in lactose than others, and can be enjoyed by most lactose-intolerant people without discomfort. These include hard, aged cheeses such as cheddar, colby, Swiss, mozzarella, and Monterey Jack, which are considered virtually lactose-free. Other low-lactose cheeses include Parmigiano Reggiano, blue cheese, and feta.
| Characteristics | Values |
|---|---|
| Lactose content | Less than 5 grams of sugar per serving (2-3% lactose) |
| Type of cheese | Aged, hard cheeses |
| Examples | Cheddar, Swiss, Parmesan, Colby, Monterey Jack, Muenster, Gouda, Brie, Camembert |
| Other factors | The longer a cheese has aged, the less lactose it will contain |
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What You'll Learn
- Hard cheeses, such as Swiss, parmesan, and cheddars, are lower in lactose
- Aged cheeses are lower in lactose
- Soft cheeses like mozzarella and feta contain significant amounts of lactose
- Lactose-free and dairy-free cheeses are available
- Goat or sheep's milk cheeses, such as cottage cheese or feta, are lower in lactose
Hard cheeses, such as Swiss, parmesan, and cheddars, are lower in lactose
While cheese is quite low in lactose compared to dairy products like milk, cream, and yogurt, some cheeses contain less lactose than others. Hard, aged cheeses like Swiss, parmesan, and cheddars are lower in lactose. This is because, as cheese ages, the lactose in the cheese is converted to lactic acid. Therefore, the longer a cheese has been aged, the less lactose it will contain. For example, cheddars are aged longer, resulting in little to no lactose. Other hard cheeses, such as hard mozzarella, which is often found in block or shredded form, also have lower lactose content due to the fermentation process.
Cheddar cheese, in particular, has relatively low levels of lactose, with 1 ounce of sharp cheddar containing about 0.4 to 0.6 grams of lactose. This is in contrast to one cup of milk, which contains 12 to 13 grams of lactose. Other types of cheeses with low lactose content include Colby, Pepper, Monterey Jack, Gouda, and Muenster, which all contain very little to no lactose per serving.
In addition to hard cheeses, there are other types of cheeses that are lower in lactose. For example, semi-soft cheeses like Muenster have a 0-1.1% lactose range, while Camembert, a popular French cheese, has a 0-1.8% lactose range. Brie, which is similar to Camembert, has a slightly higher lactose range of 0-2%. These soft cheeses are lower in lactose compared to fresh cheeses, such as ricotta and cream cheese, which are higher in lactose.
For those who are lactose intolerant, it is important to note that the severity of lactose intolerance varies from person to person. While some people may not be able to handle any lactose, others may be able to consume low-lactose cheeses without any issues. It is always best to consult a doctor or a dietitian to determine how much dairy can be safely consumed without symptoms.
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Aged cheeses are lower in lactose
Lactose intolerance is a common digestive condition where the body lacks the enzyme lactase, making it difficult to digest lactose, a sugar found in milk and other dairy products. While cheese typically contains less lactose than milk, some varieties are lower in lactose than others. Aged cheeses, in particular, tend to be lower in lactose because, over time, the lactose in cheese converts to lactic acid.
Hard, aged cheeses like Swiss, parmesan, and cheddars are lower in lactose. For example, an ounce of sharp cheddar cheese contains about 0.4 to 0.6 grams of lactose, while one cup of milk contains 12 to 13 grams of lactose. Other aged cheeses with low lactose content include Pepper, Colby, Monterey Jack, Gouda, and Muenster, which all contain very little to no lactose per serving.
In contrast, fresh cheeses tend to have higher levels of lactose. Fresh mozzarella, for instance, still contains quite a bit of lactose and is typically not recommended for lactose-intolerant individuals. However, hard mozzarella, which is often found in blocks or shredded form, ferments for about two weeks, lowering its lactose content. Other soft or creamy cheeses, such as ricotta and cream cheese, are also higher in lactose.
While aged cheeses are generally lower in lactose, it's important to note that the severity of lactose intolerance varies among individuals. Some people with lactose intolerance may be able to tolerate small amounts of lactose, while others may need to avoid all dairy products. Additionally, there are non-dairy cheese options available for those who want to avoid lactose entirely.
In conclusion, aged cheeses are lower in lactose due to the conversion of lactose to lactic acid over time. This makes them a suitable option for individuals with lactose intolerance, who can enjoy a variety of aged cheeses, including cheddar, Swiss, and parmesan, in moderation. However, individual tolerance levels may vary, and it is always advisable to consult a healthcare professional for specific dietary recommendations.
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Soft cheeses like mozzarella and feta contain significant amounts of lactose
While cheese is generally low in lactose compared to milk, soft cheeses like mozzarella and feta contain significant amounts of lactose. This is because they are often sold as fresh cheeses, which have not been aged long enough for the lactose to be consumed by the bacteria that preserve the cheese.
Fresh mozzarella, which often comes in log or pearl form, is fresh and contains quite a bit of lactose. While some of the lactose has already been washed away in the cheese-making process, it's likely not enough to be deemed safe for lactose-intolerant people. However, hard mozzarella, which is often found in block or shredded form, ferments for about two weeks, lowering its lactose content. This fermentation is also what contributes to its firmness. So, for those with lactose intolerance who want to eat mozzarella cheese, look for mozzarella in firm block or shred form, rather than in fresh logs or pearls.
Feta cheese, especially when made from goat or sheep's milk, is another soft cheese that contains a good amount of lactose. This is because it is usually sold as a fresh cheese, rather than a hard cheese.
For lactose-intolerant people, it's important to know that not all cheeses are forbidden. In fact, there are several types of cheeses that those sensitive to lactose can still enjoy in moderation. As a general rule, the longer a cheese has been aged, the less lactose it will have, as the lactose in cheese breaks down over time and converts to lactic acid. So, hard, aged cheeses like Swiss, parmesan, and cheddars are lower in lactose. Other low-lactose cheese options include cottage cheese, Pepper Jack, Colby, Monterey Jack, Gouda, and Muenster, which all contain very little to no lactose per serving.
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Lactose-free and dairy-free cheeses are available
Lactose intolerance affects those who lack the enzyme lactase, which is needed to digest lactose, the sugar found in milk and other dairy products. While there is no perfect cheese for the lactose intolerant, there are several types of cheese that contain low levels of lactose and can be enjoyed in moderation.
Aged, hard cheeses tend to have lower levels of lactose, as the lactose breaks down into lactic acid over time. For example, a good rule of thumb is to choose a cheese that has been aged for eight months or longer, such as Cabot's aged cheddars, Pepper Jack, Colby, Monterey Jack, Gouda, and Muenster, which all contain very little to no lactose per serving. Other aged cheeses with low lactose include Swiss, which has a 0-3.4% lactose range, and Havarti, with a 0.1-2% lactose range. Limburger, with its strong smell and flavour, is another aged cheese with a smooth, creamy texture and only about 2% lactose.
Some softer cheeses also have low levels of lactose. These include the French cheese Camembert, with a 0-1.8% lactose range, and Brie, which is similar but has a slightly higher lactose range of 0-2%. Other soft cheeses with low lactose include Provolone (0-2.2%), Gouda (0-2.2%), Blue Cheese (0-2.5%), and Muenster (0-1.1%). Feta is another soft cheese that is practically lactose-free, with only 0.5-1.5% lactose, and it is also lower in fat than many other cheeses.
For those who cannot tolerate any lactose, there are dairy-free cheese alternatives available. These include vegan cheeses made from cashews, coconut oil, potato starch, chickpea protein, yeast extract, and citric acid. Some popular brands of dairy-free cheese include Violife, Follow Your Heart, and Daiya Foods.
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Goat or sheep's milk cheeses, such as cottage cheese or feta, are lower in lactose
It is a common misconception that lactose intolerant people cannot eat cheese. In fact, cheese is quite low in lactose compared to dairy products like milk, cream, and yoghurt. Lactose is the natural sugar found in milk, and during the cheese-making process, the curd (which becomes cheese) is separated from the whey, which is where most of the lactose is found.
Soft cheeses like brie and camembert have a slightly higher lactose range of 0-2%. However, some people with lactose intolerance may still be able to eat these cheeses in moderation. It is important to note that the severity of lactose intolerance varies from person to person, and some people may be more sensitive to lactose than others.
For those who want to avoid dairy completely, there are lactose-free and dairy-free cheese options available. Lactose-free milk, for example, has the same amount of calcium as regular milk but without the lactose.
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Frequently asked questions
There is no perfect cheese for lactose intolerant people, but some cheeses use less milk than others. Hard cheeses such as cheddar, colby, Swiss, mozzarella, and Monterey Jack are virtually lactose-free.
Lactose is the natural sugar found in milk.
Lactose-free cheese is made by running milk through an ultrafiltration plant to create a lactose-free milk drink. The enzyme lactase is then added to break down the lactose.
Other cheeses that are low in lactose include parmesan, blue cheese, gouda, and feta.
Soft, fresh, and processed cheeses like cottage cheese, ricotta, burrata, and fresh mozzarella contain significantly more lactose than hard cheeses.
