Find foods you can eat.

Find a list of foods and ingredients which may contain lactose below. First, let’s have a quick primer on lactose, lactose-free, and dairy-free.

What is lactose?

Lactose is a type of simple sugar and a FODMAP found naturally in milk and milk products. It’s broken down by an enzyme called lactase. Some people do not naturally produce lactase; this results in an inability to digest lactose (also known as lactose intolerance).

What are lactose-free foods?

Lactose-free products are made from dairy (animal milk) but have the lactase enzyme added to break down lactose. These products are safe for people with lactose intolerance.

What is the difference between lactose-free and dairy-free?

Dairy-free products are not made from dairy (animal milk). This means they do not contain lactose (a milk sugar) or whey/casein (milk proteins). With that being said, always read labels, especially if you have a milk allergy. Products labeled “Non-dairy” and “Dairy-free” may still legally include milk proteins like casein in the USA.

Foods with lactose

To check the likely lactose content of any food, download the Fig app and search foods and ingredients for free.

Ingredient	Likely lactose content
asadero cheese	Asadero Cheese may not be lactose free. Asadero cheese is made from milk.
asiago	Asiago may not be lactose free. Asiago is a cheese made from milk.
beta-lactoglobulin	Beta-Lactoglobulin may not be lactose free. Beta-lactoglobulin (LGB) is the whey protein found in cow and sheep milk.
blue cheese	Blue Cheese may not be lactose free. Blue cheese is made from milk.
buttermilk	Buttermilk is not lactose free. Buttermilk is a fermented beverage made from milk.
casein	Casein may not be lactose free.
cheese	Cheese may not be lactose free. Cheese is generally made from milk unless otherwise noted.
cheese curd	Cheese Curd may not be lactose free. Cheese Curd is made from milk.
cheese seasoning	Cheese Seasoning may not be lactose free. Cheese Seasoning is made from milk.
chocolate	Chocolate may not be lactose free. Milk chocolate and white chocolate almost always contain milk; however, some dark chocolates are made without milk. Read ingredient and allergen labels carefully and look for brands labeled dairy-free or vegan specifically.
condensed milk	Condensed Milk is not lactose free. Condensed Milk is made from milk.
cottage cheese	Cottage Cheese may not be lactose free. Cottage Cheese is made from milk.
cream	Cream is not lactose free. Cream is made from milk.
cream cheese	Cream Cheese may not be lactose free. Cream Cheese is made from milk.
dairy	Dairy may not be lactose free.
dark chocolate	Dark Chocolate may not be lactose free. Dark chocolate may not include milk ingredients; check the ingredient and allergen statements carefully or look for brands labeled as dairy-free. Milk chocolate and white chocolate almost always contain milk unless labeled dairy-free.
dry milk	Dry Milk is not lactose free.
edam	Edam may not be lactose free. Edam is made from milk.
eggnog	Eggnog may not be lactose free. Eggnog is traditionally made with milk and eggs.
evaporated milk	Evaporated Milk is not lactose free. Evaporated Milk is made from milk.
fontina cheese	Fontina Cheese may not be lactose free. Fontina Cheese is made from milk.
goat cheese	Goat Cheese may not be lactose free. Goat cheese is made from milk. Fontina Cheese may contain lactose.
goat milk	Goat Milk is not lactose free. Goat Milk is made from milk sources.
gorgonzola	Gorgonzola may not be lactose free. Gorgonzola cheese is made from milk.
gouda	Gouda may not be lactose free. Gouda cheese is made from milk.
haloumi	Haloumi may not be lactose free. Haloumi cheese is made from milk.
jarlsberg	Jarlsberg may not be lactose free. Jarlsberg cheese is made from milk.
kasseri cheese	Kasseri Cheese may not be lactose free. Kasseri Cheese is made from milk.
kefir	Kefir may not be lactose free. Kefir is a fermented beverage created from milk sources.
lactalbumin	Lactalbumin may not be lactose free.
lactose	Lactose is not lactose free. Lactose, the sugar found in cow’s milk, may not be lactose-free.
lactulose	Lactulose is not lactose free. Lactulose is a synthetic sugar made from lactose, the sugar found in cow’s milk. It may not be lactose-free.
low fat milk	Low Fat Milk is not lactose free.
low fat yogurt	Low Fat Yogurt may not be lactose free. Low fat yogurt is generally made from milk sources.
malted milk	Malted Milk is not lactose free. Malted Milk is made from milk.
mascarpone	Mascarpone may not be lactose free. Mascarpone cheese is made from milk.
milk	Milk is not lactose free. Animal milk (cow’s milk, sheep’s milk) contains lactose.
milk chocolate	Milk Chocolate may not be lactose free. Milk chocolate almost always contains milk which may not be lactose-free. Read ingredient and allergen labels carefully or look specifically for dairy free versions. Dark chocolate is more commonly dairy-free.
milk powder	Milk Powder is not lactose free. Milk powder comes from milk.
milk protein concentrate	Milk Protein Concentrate is not lactose free. Milk Protein Concentrate comes from milk and is not dairy free.
milk solids	Milk Solids are not lactose free. Milk Solids come from milk and is not dairy free.
milk sugar	Milk Sugar is not lactose free. Milk sugar comes from milk.
muenster	Muenster may not be lactose free. Muenster cheese is made from milk.
neufchatel	Neufchatel may not be lactose free. Neufchatel cheese is made from milk.
nisin preparation	Nisin Preparation may not be lactose free. Nisin Preparation is a preservative often created using milk.
oaxaca cheese	Oaxaca Cheese may not be lactose free. Oaxaca Cheese is made from milk.
paneer	Paneer may not be lactose free. Paneer cheese is made from milk.
pimento cheese	Pimento Cheese may not be lactose free. Pimento Cheese is made from milk.
prebiotic fiber	Prebiotic Fiber is not lactose free. Prebiotic fiber could consist of multiple source ingredients like galacto-oligosaccharides, lactosucrose, lactulose and lactitol.
provolone cheese	Provolone Cheese may not be lactose free. Provolone Cheese is made from milk.
quark cheese	Quark Cheese may not be lactose free. Quark Cheese is made from milk.
queso fresco	Queso Fresco may not be lactose free. Queso Fresco cheese is made from milk.
ricotta	Ricotta may not be lactose free. Ricotta cheese is made from milk.
roquefort cheese	Roquefort Cheese may not be lactose free. Roquefort Cheese is made from milk.
sheep cheese	Sheep Cheese may not be lactose free. Sheep Cheese is made from milk.
sheep milk	Sheep Milk is not lactose free. Sheep Milk is made from milk.
skim milk	Skim Milk is not lactose free. Skim Milk is made from milk.
skim milk powder	Skim Milk Powder is not lactose free. Skim Milk Powder is made from milk.
sour cream	Sour Cream is not lactose free. Sour Cream is made from milk.
unsweetened chocolate	Unsweetened Chocolate may not be lactose free. Unsweetened chocolate MAY contain milk. Please check the ingredient list carefully.
whey	Whey may not be lactose free. Whey is a protein found in milk.
whey peptides	Whey Peptides may not be lactose free. Whey peptides, or peptide proteins found in milk, are not dairy-free.
whey protein concentrate	Whey Protein Concentrate may not be lactose free. Whey is a protein found in milk.
whey solids	Whey Solids are not lactose free. Whey is a protein found in milk.
white chocolate	White Chocolate may not be lactose free. White chocolate is typically made with milk. However, look for dairy free or vegan versions.
whole milk	Whole Milk is not lactose free.
whole milk powder	Whole Milk Powder is not lactose free. Whole milk powder may not be lactose-free.
whole milk solids	Whole Milk Solids are not lactose free. Whole Milk Solids are made from milk and are not dairy-free.
yogurt	Yogurt may not be lactose free. Yogurt is generally made from milk and is not dairy free; however, look for labeled dairy free or vegan versions made from non-dairy milks like oat milk and almond milk.