Shopping tips for lactose-intolerant people

Photo of a woman shopping

At first glance it isn’t always clear whether foods contain lactose. So if you have lactose intolerance it can help to check the ingredient information on food packaging. That will show how much lactose the product has.

People with lactose intolerance have trouble digesting lactose. Eating or drinking larger amounts can cause problems like bloating or diarrhea. The reason for this is that there is not enough lactase in the bowel. Lactase is an enzyme that breaks down lactose so it can be absorbed into the bloodstream.

Lactose is mostly found in milk and dairy products. Smaller amounts can also be found in some processed foods, like baked goods, sweets and candies, sausage or convenience foods. You can check the food's label if you want to know whether it has lactose in it.

All packaged foods have a label on them with information such as

  • “Best before” date
  • All ingredients (including those that can cause allergies or intolerances)
  • Nutritional content and calories

Labeling: What is required for packaged food?

Food labeling regulations state which information has to be included on food packaging. For people who are lactose intolerant, the list of ingredients is most important. It contains the following information:

  • A list of all the ingredients according to their weight in the food product, starting with the ingredient that weighs the most and ending with the ingredient that weighs the least.
  • A list of all additives, such as emulsifiers, preservatives, coloring and flavoring agents.
  • Any allergens in the product: There are particularly strict regulations about the labeling of the main ingredients that can cause allergies or sensitive reactions. Allergen labeling in Germany currently covers 14 ingredients: In addition to milk it also includes soy, wheat, eggs, peanuts, almonds and walnuts. These ingredients have to be specifically highlighted by using different writing (such as bold type) or a different background color.
  • Whether the product has milk or lactose in it without specifying the exact amount.

Dairy products such as butter, yogurt or crème fraîche do not always state whether they include milk or lactose. Some ingredient information may not have milk, but might list another dairy product instead: The label for a package of sauce might show that it contains cream, for example.

How are products that have lactose labeled?

Products that contain lactose may have the following terms listed in the ingredient list, for example:

  • Milk (or other daily products)
  • Milk sugar
  • Lactose
  • Lactose monohydrate
  • Milk powder
  • Whey (powder)

It is best to check for these words if you are thinking about trying a new product.

Even if you haven't had any problems after eating a particular food so far, it is worth checking the list of ingredients again. Manufacturers sometimes change the recipe they use for convenience foods.

Which products and ingredients don't have any lactose?

There are plant-based drinks that can be used as an alternative to milk that don't contain any lactose. They are made from things like:

  • Soy
  • Oats
  • Almonds
  • Rice

The following ingredients don't contain any lactose either, even though it might sound like they do:

  • Lactate (lactic acid)
  • Lactilol – a sugar substitute
  • Milk protein
  • Lactic acid / fermented lactic acid (for example, in sauerkraut)

How much lactose is in different foods?

People who are lactose-intolerant can typically cope with having up to 24 grams (g) or approximately 500 milliliters (about two cups) of milk over the course of one day. This table can help you get a rough idea of how much lactose is in different foods. You can also calculate how much lactose you are getting every day:

Butter, margarine and other fats

Table: Lactose in butter, margarine and other fats
Food product Serving size Lactose in grams per serving
Butter 20 g 0.1
Lard Any amount 0
Margarine Any amount 0
Vegetable fats and oils, including coconut oil Any amount 0

Cheese

Table: Lactose in different types of cheese
Food product Serving size Lactose in grams per serving
Mozzarella 20% fat (in dry matter) 100 g 3.3
Mascarpone 30 g 1
Cottage cheese 30 g 1
Cream cheese 30 g 0.9
Parmesan 30 g 0
Most hard cheeses and sliced cheeses such as Emmentaler, Gouda, Edam or Tilsit 30 g 0

Milky coffee, cream and crème fraîche

Table: Lactose in milky coffee, cream and crème fraîche
Food product Serving size Lactose in grams per serving
Latte macchiato 125 ml 5.4
Cappuccino 125 ml 2.9
Skimmed milk powder 10 g 5.1
Whole milk powder 10 g 3.5
A dash of milk 30 ml 1.4
Coffee creamer (7.5% fat) 15 g 0.8
Sour cream (10% fat) 25 g 0.9
Crème fraîche (30% fat) 25 g 0.6
Cream 15 g 0.5

Yogurt, quark (curd) cheese, buttermilk

Table: Lactose in yogurt, quark (curd) cheese, and buttermilk
Food product Serving size Lactose in grams per serving
Whey 150 ml 7.1
Buttermilk 150 ml 6
Soured milk 150 g 6
Kefir 150 g 5.4
Yogurt 150 g 4.8
Quark (curd) cheese 30 g 1
The lactose content changes when fruits are added. The fat content is also important: A high amount of fat means a lower amount of lactose.

Sweet foods: Chocolate, ice cream and cake

Table: Lactose in chocolate, ice cream and cake
Food product Serving size Lactose in grams per serving
Milk chocolate 20 g 1.3
Ice cream 75 g 4.7
Fruit sorbet 75 g 1.3
Yeast-based cake with crumbles 310 g 3.1
Croissant 70 g 1
Pound cake 70 g 0.3

Dairy milk and alternatives

Table: Lactose in dairy milk and alternatives
Food product Serving size Lactose in grams per serving
Cow's milk 3.5% fat 150 ml 7.0
Sheep's milk 150 ml 6.6
Goat's milk 150 ml 6.3
Soy or oat milk Any amount 0

What does “lactose-reduced” or “lactose-free” mean?

Some manufacturers describe their food products as “lactose-reduced” and “lactose-free.” In Germany there is not yet any legal definition for when these terms can be used. A product containing less than 0.1 g of lactose per 100 g may be called “lactose-free.” Looking for the words “lactose-free” can save you the trouble of first checking the list of ingredients.

But because these terms aren’t legally protected, products that don't contain any lactose naturally may be labeled as lactose-free for promotional purposes. There may be other, identical products without this label that are less expensive.

What should you keep in mind when buying foods without packaging?

Examples of unpackaged foods include things like cake from a bakery, sliced meat from a deli, or a restaurant meal. In Europe, the EU Food Information Regulation specifies that companies that sell unpackaged food must provide information on the allergen content. The information may be written in the menu or on a separate information sheet, for example. It can also simply be provided verbally or made available on the business’s website, for instance.

You can find more information on food labeling on the website of the German Federal Ministry of Food and Agriculture.

American Heart Association (AHA). Understanding Food Nutrition Labels. 2023.

Bundesministerium für Ernährung und Landwirtschaft (BMEL). Allgemeine Kennzeichnungsvorschriften: Allergenkennzeichnung ist Pflicht. 2021.

Bundeszentrum für Ernährung (BZfE). Lebensmittel: Allergenkennzeichnung. 2024.

Bundeszentrum für Ernährung (BZfE). Was ist Laktoseintoleranz? 2024.

IQWiG health information is written with the aim of helping people understand the advantages and disadvantages of the main treatment options and health care services.

Because IQWiG is a German institute, some of the information provided here is specific to the German health care system. The suitability of any of the described options in an individual case can be determined by talking to a doctor. informedhealth.org can provide support for talks with doctors and other medical professionals, but cannot replace them. We do not offer individual consultations.

Our information is based on the results of good-quality studies. It is written by a team of health care professionals, scientists and editors, and reviewed by external experts. You can find a detailed description of how our health information is produced and updated in our methods.

Comment on this page

What would you like to share with us?

We welcome any feedback and ideas - either via our form or by gi-kontakt@iqwig.de. We will review, but not publish, your ratings and comments. Your information will of course be treated confidentially. Fields marked with an asterisk (*) are required fields.

Please note that we do not provide individual advice on matters of health. You can read about where to find help and support in Germany in our information “How can I find self-help groups and information centers?

Über diese Seite

Updated on November 20, 2024

Next planned update: 2027

Publisher:

Institute for Quality and Efficiency in Health Care (IQWiG, Germany)

Stay informed

Subscribe to our newsletter or newsfeed. You can find our growing collection of films on YouTube.