Lactose in cheese — which cheeses are lowest in lactose, why aging reduces it, and which cheeses lactose-sensitive people may tolerate.
For people who are lactose intolerant, cheese can be a concern — but many cheeses are surprisingly low in lactose, and some contain almost none. Here's a guide to lactose in cheese and which are lowest. (This is general information, not medical advice — consult a doctor about your tolerance.)
What Lactose Is
Lactose is the natural sugar found in milk. People who are lactose intolerant lack enough of the enzyme lactase to digest it well, leading to digestive discomfort after consuming high-lactose dairy. Since cheese is made from milk, it contains lactose — but the amount varies enormously between cheeses, and many cheeses are far lower in lactose than milk itself. This means lactose intolerance doesn't necessarily rule out cheese; it's about choosing lower-lactose options.
Why Aging Reduces Lactose
The key reason many cheeses are low in lactose is the cheesemaking and aging process. During cheesemaking, much of the lactose leaves with the whey (the liquid drained off), and the bacterial cultures consume more of the remaining lactose, converting it to lactic acid. The longer a cheese ages, the more lactose is broken down. As a result, aged cheeses contain very little lactose — often negligible amounts — while fresh cheeses retain more. Aging is essentially a natural lactose-reduction process.
The Lowest-Lactose Cheeses
Aged, hard cheeses are the lowest in lactose, often containing only trace amounts. Aged cheddar, Parmigiano-Reggiano, aged Gouda, Gruyère, Swiss (Emmental), Comté, and other well-aged cheeses are typically very low in lactose, and many lactose-intolerant people tolerate them well. The general rule: the harder and more aged the cheese, the lower its lactose. These cheeses have had the most time for their lactose to be broken down and drained away.
Higher-Lactose Cheeses
Fresh and soft cheeses retain more lactose, as they're not aged and more whey (and lactose) remains. Fresh cheeses like ricotta, cottage cheese, cream cheese, and fresh mozzarella contain more lactose than aged cheeses, though still often less than a glass of milk. Processed cheeses can have added milk solids and higher lactose. People with lactose intolerance may need to limit these higher-lactose cheeses or watch their portion sizes, while tolerating aged cheeses more easily.
Finding Your Tolerance
Lactose tolerance varies from person to person — some can handle small amounts, others very little. Many lactose-intolerant people find they can enjoy aged, low-lactose cheeses comfortably, especially in moderate portions, while reacting to high-lactose fresh cheeses or large amounts. There are also lactose-free cheeses available (made with lactase added or naturally lactose-free aged cheeses labeled as such). Experimenting carefully, starting with aged cheeses in small amounts, helps you find what you tolerate. A lactase supplement taken with dairy is another option for some.
The Bottom Line
Lactose intolerance doesn't have to mean giving up cheese. Aged, hard cheeses like cheddar, Parmesan, aged Gouda, and Gruyère are very low in lactose — often containing only trace amounts — because aging breaks down and drains away the lactose, and many lactose-intolerant people tolerate them well. Fresh and soft cheeses contain more lactose and may need to be limited. Choose aged cheeses, watch portions, and find your personal tolerance. Consult a healthcare professional for guidance on managing lactose intolerance.
Frequently Asked Questions
Which cheeses are lowest in lactose?
Aged, hard cheeses like cheddar, Parmigiano-Reggiano, aged Gouda, Gruyère, and Swiss contain only trace amounts of lactose and are often well tolerated.
Why do aged cheeses have less lactose?
During cheesemaking and aging, much lactose drains away with the whey and bacteria consume the rest, so the longer a cheese ages, the less lactose it contains.
Can lactose-intolerant people eat cheese?
Many can enjoy aged, low-lactose cheeses in moderation, since these contain little lactose. Fresh, higher-lactose cheeses may cause more issues. Tolerance varies, so find what works for you.