Beat Lactose Intolerance: 10 Cheeses With The Lowest Lactose & 10 With The Highest
Lactose-Friendly Or Not?
We all know cheese is creamy and irresistible, but if you're lactose intolerant, it's also a massive gamble that could completely ruin your day. But what if some cheeses weren't off limits? Luckily, while many cheeses pack a punch that'll have you regretting your choices, some let you indulge without the discomfort. So, which ones are safe, and which should you avoid? Let's break it down!
1. Parmesan
Aged to perfection for 12 to 36 months, Parmesan contains less than 0.1 grams of lactose per serving. During this long wait, bacteria work their magic, breaking down lactose until barely a trace remains. This cheese turns any dish into a masterpiece without upsetting your stomach.
Photo By: Kaboompics.com on Pexels
2. Swiss Cheese
Did you know those signature holes in Swiss cheese are more than decoration? They're proof that fermentation is hard at work. As the cheese ages, bacteria break down lactose, which reduces it to around 0–3.4 grams per serving.
3. Cheddar
Time does Cheddar a favor; the longer it ages, the less lactose remains. Sharp varieties aged over a year contain around 0.4–0.6 grams per serving, which makes them practically lactose-free. As moisture disappears, so does the lactose, leaving behind a bold, tangy cheese.
4. Gouda
This Dutch classic sheds most lactose as it ages, with aged varieties containing less than 0–2 grams per serving. Younger Gouda is creamier but has a higher lactose content, so choose one aged at least six months for the best lactose-friendly option.
5. Brie
Soft, creamy, and indulgent, Brie might seem off-limits, but fermentation works in your favor. Over time, enzymes break down milk sugars by reducing lactose to 0–1 grams per serving. The result? A buttery texture that's surprisingly easy to digest, depending on your level of intolerance.
6. Camembert
Camembert keeps the flavor but loses the lactose. Containing 0–1 grams of lactose per serving, this French classic gets creamier while enzymes break down milk sugars. Rich and slightly mushroomy, it pairs beautifully with figs or toasted nuts for the perfect balance of flavors.
7. Provolone
Melt it over sandwiches, layer it in a panini, or pair it with olives and cured meats for a classic Italian bite. You don’t have to worry about your digestion, either. Thanks to its aging process, Provolone's lactose content drops to 0–2.1 grams per serving.
8. Monterey Jack
Mild and gut-friendly, Monterey Jack changes with time. Fresh versions contain more lactose; however, aged varieties drop to less than 0.1 grams per 1.5oz, making them easier to digest. Whether melted or sliced, this cheese delivers flavor.
Frank Schulenburg on Wikimedia
9. Pecorino Romano
Made from sheep's milk instead of cow's, it naturally contains less lactose. Aging reduces it to less than 1mg per 100 grams. With its long shelf life and intense flavor, ancient Romans used it as a staple food for soldiers.
10. Muenster
Muenster is a lactose-intolerant cheese lover's dream because aged varieties contain 0–1.1 grams of lactose per serving, although fresh versions have a much higher lactose content. Its origins trace back to French monks, who crafted it for a signature orange rind.
Mario M. Lommersum on Wikimedia
Having considered the best low-lactose cheeses, it's time to look at the other side of the spectrum.
1. Ricotta
Made from whey instead of curds, it holds up to 5 grams of lactose in 100 grams. Its soft, moist texture makes it a favorite in lasagna and cannoli. But if lactose intolerance is an issue, this cheese might turn your meal into a regret.
2. Cream Cheese
Cream Cheese lives up to its name with its smooth, tangy texture, but its fresh, unaged nature makes it high in dairy sugars. With around 4–4.4 grams per 100 grams, it’s not the best choice for those with lactose intolerance. Dairy-free options like cashew-based cream cheese are a better alternative.
3. Cottage Cheese
Don't be fooled by its protein-rich reputation. Cottage Cheese contains around 3 grams of lactose per serving. Since it's made with fresh curds and whey, lactose remains intact. If lactose-intolerant, look for lactose-free options or try blending it with lactase drops.
4. American Cheese
Highly processed and packed with milk solids, American cheese contains up to 4 grams of lactose, which is more than naturally aged varieties. Its signature melt comes from added dairy ingredients. This makes it a less suitable choice for individuals with lactose intolerance.
5. Mascarpone
Mascarpone is an Italian favorite, often used in tiramisu and creamy pasta sauces. Its rich and creamy texture makes it a go-to option, but it comes at a cost for those with lactose intolerance. With up to 3.5-4 grams of lactose per 100 grams, it ranks among the higher-lactose cheeses.
6. Brunost
This Norwegian whey cheese packs a high dose of 35–47% lactose due to its caramelized milk sugars. Unlike aged cheeses, Brunost retains its lactose because it's made from concentrated whey. Still, its unique sweet-salty flavor makes it popular.
7. Queso Fresco
Queso Fresco is a staple in Latin American cuisine, though not ideal for lactose-intolerant individuals. Made from unaged cow’s milk, it has a bright, tangy flavor that enhances tacos and salads. However, with up to 2–5 grams of lactose per 100 grams, it remains a high-lactose cheese.
8. Paneer
This is a fresh, high-lactose cheese commonly used in Indian cuisine. Curdled using an acidic ingredient such as lemon juice or vinegar, it develops a firm yet crumbly consistency. Unlike aged cheeses, it lacks fermentation, which retains a higher lactose content of around 1.2–3.2 grams per 100 grams.
Sonja Pauen - Stanhopea on Wikimedia
9. Halloumi
Although a semi-hard cheese, Halloumi's minimal aging process results in higher lactose retention with around 2 grams per 100 grams. Its signature salty, chewy texture makes it ideal for grilling. However, aged sheep's milk cheeses like Pecorino are a better substitute for those avoiding lactose.
10. Mozzarella
Do you love a gooey, melty slice of pizza? Your stomach might not. Fresh Mozzarella packs up to 3 grams of lactose per serving due to its high moisture and short fermentation. It is delicious in Caprese salads and pasta, but if lactose is your nemesis, aged cheeses like Parmesan are the safer bet.
KEEP ON READING
