Last updated 07/03/2024
When it comes to dairy foods, most of them have a natural sugar called lactose. But here's the good news: there are some dairy foods that have very little or no lactose at all. Hard cheeses like cheddar and Parmesan, as well as matured cheeses like brie, camembert, and feta contain almost zero lactose because of how they're made. Yoghurt is another option that contains helpful bacteria that break down lactose.
To give you a quick overview, here's a table showing the lactose content of some common dairy foods:[1]
| Dairy Food | Lactose Content (g) |
| Parmesan cheese, 40g | 0.0 |
| Cheddar cheese, 40g | 0.04 |
| Swiss style cheese, 40g | 0.04 |
| Camembert, 40g | 0.04 |
| Cream cheese, 22g | 0.55 |
| Cream, 20g (1 Tbsp) | 0.6 |
| Ice cream, 50g | 1.65 |
| Ricotta cheese, 120g | 2.4 |
| Yogurt (natural), 200g | 10.0* |
| Regular milk, 250ml | 15.75 |
*The lactose content in yogurt decreases each day, even while it sits in the fridge, because the natural bacteria present in yoghurt use up the lactose for energy.
If you've been told you have lactose intolerance, don't worry! You don't have to give up all dairy foods. Instead, you can adjust how much lactose you consume based on what you can handle. Let's keep it simple:
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Hard and mature cheeses, as well as yoghurt, are good options because they have very little lactose.
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According to the Australian Dietary Guidelines, you may be able to handle up to 250ml of milk (that's about 1 cup) if you spread it out throughout the day and have it with other foods.[2]
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You can even try gradually increasing your milk intake to build up your tolerance. Start with small amounts and see how your body reacts.
It's important to consult with an Accredited Practising Dietitian or experienced health professional if you think you might have lactose intolerance. They can provide guidance tailored to your specific needs. Remember, dairy foods are part of the recommended food groups and offer important nutrients and health benefits. See our website for more details.
So, don't worry about cutting out all dairy. Just find the right balance that works for you, and enjoy the benefits that dairy can provide!
References
[1] Food Standards Australia New Zealand. (2011). NUTTAB 2010 – Australian Food Composition Tables. [2] National Health and Medical Research Council. Australian Dietary Guidelines Canberra: Commonwealth of Australia; 2013.
