- Table of lactose in food
- If you are lactose intolerant, watch this video from your nutritionist now:
Knowing the amount of lactose in food, in case of lactose intolerance, helps to prevent the appearance of symptoms, such as cramps or gas. This is because, in most cases, it is possible to eat foods that contain up to about 10 grams of lactose without the symptoms being too strong.
In this way, it is easier to make a diet with less lactose, knowing which foods are more tolerable and which should be avoided completely.
However, to compensate for the possible extra calcium requirement, due to the restriction of lactose foods, see a list of some calcium rich foods without milk.
Table of lactose in food
The following table lists the approximate amount of lactose in the most common dairy foods, so that it is easier to know which foods to avoid and those that can be eaten, even if in small quantities.
| Foods with more lactose (which should be avoided) | |
| Food (100 g) | Amount of lactose (g) |
| Whey Protein | 75 |
| Skimmed condensed milk | 17.7 |
| Whole condensed milk | 14.7 |
| Flavored Philadelphia cheese | 6.4 |
| Whole cow milk | 6.3 |
| Skimmed cow milk | 5.0 |
| Natural yogurt | 5.0 |
| Cheddar cheese | 4.9 |
| White sauce (bechamel) | 4.7 |
| Chocolate milk | 4.5 |
| Whole goat milk | 3.7 |
| Foods with less lactose (which can be eaten in small quantities) | |
| Food (100 g) | Amount of lactose (g) |
| Loaf bread | 0.1 |
| Cereal muesli | 0.3 |
| Cookie with chocolate chips | 0.6 |
| Maria biscuit | 0.8 |
| butter | 1.0 |
| Stuffed cookie | 1.8 |
| Cottage cheese | 1.9 |
| Philadelphia cheese | 2.5 |
| Ricotta cheese | 2.0 |
| Mozzarella cheese | 3.0 |
A good tip for decreasing the symptoms of lactose intolerance is to consume consuming foods with more lactose, along with other foods without lactose. Thus, lactose is less concentrated and contact with the intestine is less, so there may be no pain or gas formation.
Lactose is present in all types of milk and, therefore, it is not recommended to replace cow's milk with another type of milk, such as goat, for example. However, soy, rice, almond, quinoa or oat drinks, although popularly known as "milk", do not contain lactose and are good alternatives for those who have lactose intolerance.
If you are lactose intolerant, watch this video from your nutritionist now:
But if you are still not sure if you have lactose intolerance read this article: How to know if it is lactose intolerance.
