What is Lactose?
Lactose is milk sugar. It is formed in the mammary glands of all lactating animals. Human breast milk, cow’s milk, goat’s and sheep’s milk all contain lactose.Lactose intolerance means that the enzyme lactase is not breaking down the lactose into two simpler sugars called glucose and galactose, which can be absorbed by your body. Instead the lactose is being fermented by your gut flora creating gas and may trigger symptoms such as flatulence, bloating, abdominal cramps or diarrhea.
Your healthcare practitioner will advise you whether to follow a low-lactose diet or a lactose free diet.
- A low lactose diet typically contains less than 10g of lactose per day.
- A lactose free diet contains no lactose.
Lactose Content of Common Foods:
| Food | Serving Size | Approximate Lactose Content In grams |
| Cow’s milk – full cream | 1 cup / 250ml | 12 |
| Cow’s milk – low fat | 1 cup / 250ml | 13 |
| Goat’s milk | 1 cup / 250ml | 10 |
| Sheep’s milk | 1 cup / 250ml | 11 |
| Buffalo’s milk | 1 cup / 250ml | 12 |
| Human Breast Milk | 1 cup / 250ml | 23 |
| Cow’s milk yoghurt - regular | 200g | 8-11 |
| Cow’s milk yoghurt – low fat | 200g | 10 to 12 |
| Butter | 1 tspn | 0.03 |
| Ice cream | 100g | 3 to 9 |
| Cream – half and half | 50g | 2 |
| Cream - light | 50g | 1.5 |
| Cream - whipping | 50g | 1.5 |
| Sour cream | 50g | 2 |
| ButterMilk | 1 cup / 250ml | 10 |
| Condensed milk | 100g | 13 |
| Evaporated Milk | 100g | 10 |
| Powdered Milk | 100g | 50 |
| Whey Protein Concentrate | 50g | 5-30 |
| Whey protein Isolate | 50g | 0.5 |
| Cows cheese Cheddar | 100g | 0 to 2 |
| Cows Cheese Cottage | 100g | 3.5 |
| Blue Cheese | 100g | 0 to 2.5 |
| Brie | 100g | 2 |
| Camembert | 100g | 2 |
| Cream Cheese | 100g | 2.5 |
| Edam | 100g | 1.5 |
| Feta | 100g | 4 |
| Gouda | 100g | 2 |
| Leiderkranz | 100g | 0 |
| Mozzarella | 100g | 3 |
| Muenster | 100g | 1 |
| Neufchatel | 100g | 0.5 to 3 |
| Parmesan – hard | 100g | 0 to 2 |
| Provolone | 100g | 0 to 2 |
| Quarg | 100g | 3 |
| Ricotta | 100g | 2.5 to 5 |
| Roquefort | 100g | 2 |
| Stiliton | 100g | 0.5 |
| Swiss | 100g | 0 to 2 |
| Velveeta | 100g | 10 |
Other Sources of Lactose...
Lactose is also extracted and used commercially in many other packet foods, tablets, and premade foods. Check the ingredient panel for the following words which may suggest the product contains lactose:
| Butter | Dry Milk solids | Milk Sugar |
| Caseinates | Lactose | Dry Milk Powder |
| Cheese | Milk | Skin Milk Solids |
| Cream | Milk By-Products | Whey |
| Curds | Milk Solids | Yoghurt |
