Is There a Low Lactose Cheese?

16 May, 2025 Cheese
cheese, bread and honey on plate
Credit: Unsplash/Marco Palumbo

I can't tell you how many times I've had clients sheepishly admit they're still eating cheese despite being lactose intolerant. "I know I shouldn't, but I just can't give up my cheddar," they confess, expecting me to scold them. The good news? I often get to surprise them with a fact that changes everything: not all cheese contains significant amounts of lactose! 

Let's dive into the world of low-lactose cheeses and explore some options that might let you enjoy your cheese board without digestive distress.

Low-Lactose Cheese Options

Which cheeses can you enjoy if you're watching your lactose intake?

Very Low Lactose (Aged Cheeses)

Approximately 0.1g lactose per ounce:

  • Aged Cheddar (aged over 9 months)
  • Parmesan (aged 12-36 months)
  • Swiss
  • Gruyère
  • Manchego
  • Pecorino
  • Gorgonzola
  • Most blue cheeses

Low to Moderate Lactose

Approximately 0.1-0.5g lactose per ounce:

  • Younger Cheddar
  • Colby
  • Gouda
  • Provolone
  • Brie and Camembert
  • Feta

Higher Lactose (Fresh Cheeses)

Approximately 0.5-1g lactose per ounce:

  • Cottage cheese
  • Ricotta
  • Cream cheese
  • Mascarpone
  • Mozzarella

The Goat Cheese Alternative

Goat Milk does contain lactose, but has a different protein structure making it easier to digest for some individuals. Specifically, goat milk has less αs1-casein and more β-casein than cow milk. This different protein profile can make a more comfortable option for people whose dairy issues stem partially from casein sensitivity rather than pure lactose intolerance.

A lesser-known option: goat whey protein. For active individuals who benefit from protein supplementation but struggle with cow's milk whey, this might be your solution!

According to a comprehensive review, goat milk proteins have several unique properties that may enhance digestibility (Verruck et al., 2019). The researchers found that:

  1. Goat whey proteins form a softer, more easily digested curd in the stomach
  2. The fat globules in goat milk are smaller, allowing for easier enzyme access
  3. Goat milk contains a higher proportion of short and medium-chain fatty acids, which are absorbed more efficiently

How to Test Your Tolerance

Unsure about your personal tolerance? Try this approach:

  1. Start with truly aged cheeses like Parmesan or aged Cheddar in small amounts (1 ounce).
  2. Wait 24-48 hours to assess any symptoms.
  3. If tolerated well, gradually try cheeses with potentially higher lactose content.
  4. Keep a food journal to track which cheeses and quantities work for you.

Remember, lactose intolerance is not an allergy - it's about finding your personal threshold rather than complete avoidance.