How much lactose is in my food?

Different types of dairy contain different amounts of lactose, and every body deals with lactose differently. Some people can tolerate a little, while others can tolerate a lot. That’s why your symptoms can be different depending on what you eat.

See how much lactose is in the foods you’re eating.

Food and Beverages Lactose (g)
Milk: whole, low-fat, skim ( 1 cup ) 9-12
Buttermilk ( 1 cup ) 9-12
Goat milk ( 1 cup ) 9
Fat free dry milk ( 1/3 cup ) 12
Half and half ( 2 tbsp ) 1
Light cream ( 2 tbsp ) 1
Whipped Cream ( 2 tbsp ) 1
Sour cream ( 2 tbsp ) 1
Condensed milk, whole ( 2 tbsp ) 4
Evaporated milk ( 2 tbsp ) 3
Butter, margarine ( 1 tbsp ) Trace
Yogurt, low-fat ( 1 cup ) 5
Cottage Cheese ( 1/2 cup ) 2-3
Ice cream ( 1/2 cup ) 6-9
Sherbert ( 1/2 cup ) 2
Cheese: American, swiss, blue ( 1 oz. ) 1-2
Cheese: Cheddar, Parmesan ( 1 oz. ) 1-2
Cream cheese ( 1 oz. ) 1-2

Did you know? Lactose can hide in unlikely places

It’s not always easy to tell which foods contain lactose. Here is a list of foods that you may want to avoid if you have lactose intolerance:

Blueberry Muffins
  • Baked goods
  • Medications – both prescription & over the counter
  • Salad dressings and sauces
  • Instant oatmeal, granola, and cereal bars
  • Processed grains found in crackers, potato chips, and cereals
  • Soups
  • Rice and noodle mixes
  • Non-kosher processed meats, such as hot dogs, cold cuts, bacon, and sausages
  • Candy, including milk chocolate
  • Pancake, waffle, biscuit, and cookie mixes
  • Artificial sweeter packets
  • Creamy alcoholic beverages
  • Margarine

 

Remember: always read labels carefully to make sure that you know exactly what you’re eating.