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:
- 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.
