1. Extra mature cheddar cheese
Lactose content (per 100g): 0.1g
Extra mature cheddar is aged for around 18 months. And this aging process means the lactose is turned into lactic acid. The result? Cheddar cheese that has virtually no lactose.
2. Parmesan cheese
Lactose content (per 100g): less than 0.01g
Parmesan, or Parmigiano Reggiano to give you its proper name, contains almost no lactose. This Italian hard cheese is naturally lactose free thanks to the way it’s produced. It’s aged for at least a year – and usually 2 years. In that time, the lactose in the milk is fermented and transformed into lactic acid – just like cheddar.
3. Feta cheese
Lactose content (per 100g): 0.1g
Feta made from sheep’s milk (or goat’s milk) is naturally lower in lactose. Especially if it’s been aged for at least a few months. It’s usually left in brine and aged for at least 2 months, but it can be up to 12 months. This gives you all that tangy flavour without the tummy upset.
4. Mozzarella cheese
Lactose content (per 100g): less than 1g
Fresh soft cheeses often have more lactose than hard, aged cheeses. But mozzarella is low in lactose. Just make sure to read the label where it says “carbohydrates, of which are sugars” is around 1g per 100g. If you’re still unsure, shredded mozzarella is almost a guarantee to be low lactose, and perfect for sprinkling on pizza.
Camembert and Brie are also low lactose soft cheeses.
5. Blue cheese
The smellier, the better! That’s because the stronger the smell, the longer it’s been aged. And the longer it’s been aged, the less lactose it will have. As it ages, the lactose is broken down, so in a super strong blue cheese, almost no lactose will be left.
What cheeses are high in lactose?
Cottage cheese, soft cheeses like ricotta and mascarpone, as well as processed cheeses all usually have higher amounts of lactose (i.e. more than 2g per 100g). But these cheeses still have a lot lower lactose levels than milk or yoghurt.
How much lactose you can tolerate will be different for everyone with lactose intolerance. So start slow with small amounts and check you’re all good before dishing up all the dairy.
