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Lactose Intolerance Diet

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1346 foods found. Choose nutrients to display in the OPTIONS section.
Food NameLactoseCalcium
Abiyuch, raw0.08
Acorn stew (Apache)0.014
Agave, cooked (Southwest)0.0460
Agave, dried (Southwest)0.0770
Agave, raw (Southwest)0.0417
Alcoholic beverage, beer, light0.04
Alcoholic beverage, beer, regular, all0.04
Alfalfa seeds, sprouted, raw0.032
Amaranth, uncooked0.0159
Apple juice, canned or bottled, unsweetened, with added ascorbic acid0.08
Apple juice, canned or bottled, unsweetened, without added ascorbic acid0.08
APPLEBEE'S, chicken fingers, from kids' menu0.015
APPLEBEE'S, Double Crunch Shrimp0.029
APPLEBEE'S, French fries0.021
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  • Nutrition data are calculated per 100g of food weight.
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OPTIONS: Choose nutrition data to display

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  • Abbreviations: g = gram, mg = milligram, mcg = microgram.






About our Lactose Intolerance Diet

This lactose counter contains the latest data from the US Department of Agriculture (USDA) food and nutrition database. Health information below is from the National Institutes of Health.
For other nutrient counters in English, see our Australian or UK nutrient databases.

Lactose Intolerance

Lactose intolerance is the inability or insufficient ability to digest lactose, a sugar found in milk and milk products. Lactose intolerance is caused by a deficiency of the enzyme lactase. Lactase breaks down lactose into two simpler forms of sugar called glucose and galactose, which are then absorbed into the bloodstream.

Not all people with lactase deficiency have digestive symptoms, but those who do may have lactose intolerance. Most people with lactose intolerance can tolerate some amount of lactose in their diet.

People sometimes confuse lactose intolerance with cow milk allergy. Milk allergy is a reaction by the body's immune system to one or more milk proteins and can be life threatening when just a small amount of milk or milk product is consumed. Milk allergy most commonly appears in the first year of life, while lactose intolerance occurs more often in adulthood.

Who have lactose intolerance?

Many people have lactose intolerance. Some people become lactose intolerant as children. In others, the problem starts when they are teenagers or adults. Asian Americans, African Americans, American Indians, Hispanics/Latinos, and people with southern European heritage are more likely to be lactose intolerant than people of northern European descent.

Lactose Intolerance Diet

Although the body's ability to produce lactase cannot be changed, the symptoms of lactose intolerance can be managed with dietary changes. Most people with lactose intolerance can tolerate some amount of lactose in their diet. Gradually introducing small amounts of milk or milk products may help some people adapt to them with fewer symptoms. Often, people can better tolerate milk or milk products by taking them with meals.

The amount of change needed in the diet depends on how much lactose a person can consume without symptoms. For example, one person may have severe symptoms after drinking a small glass of milk, while another can drink a large glass without symptoms. Others can easily consume yogurt and hard cheeses such as cheddar and Swiss but not milk or other milk products.

People with lactose intolerance should choose milk products with lower levels of lactose than regular milk, such as yogurt and hard cheese. The lactose counter at this website allows user to sort foods by lactose content which makes choosing low-lactose foods quite simple.

Lactose-free and lactose-reduced milk and milk products are identical to regular milk except that the lactase enzyme has been added. Lactose-free milk may have a slightly sweeter taste than regular milk.

Calcium Intake in Lactose Intolerance Diet

Not having milk in your diet can lead to a shortage of calcium, vitamin D, riboflavin, and protein. You need 1,000 - 1,500 mg of calcium each day depending on your age and gender. Some things you can do to get more calcium in your diet are:

  • Eat foods that have more calcium (such as leafy greens, oysters, sardines, canned salmon, shrimp, and broccoli)
  • Drink orange juice that contains added calcium
  • Take calcium supplements

In addition, to absorb calcium, your body needs vitamin D. It’s hard to get enough calcium and vitamin D even if you eat and drink milk and milk products.


Foods High in Calcium and Low in Lactose

Ounce for ounce, the foods on this list have more calcium than milk.


Calcium Lactose
Food Name
2240 0.0
Spices, basil, dried
1600 0.0
Smelt, dried (Alaska Native)
1597 0.0
Spices, oregano, dried
1438 0.0
Spices, poppy seed
1140 0.0
Spices, parsley, dried
1109 0.2
Cheese, parmesan, grated
1002 0.0
Spices, cinnamon, ground
886 0.0
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE
882 0.0
Cereals, Cream of Wheat, 2 1/2 minute cook time, dry
879 0.0
Sweeteners, sugar substitute, granulated, brown
810 0.0
Fish, whitefish, dried (Alaska Native)
801 0.0
Cereals, CREAM OF WHEAT, 1 minute cook time, dry
791 0.1
Cheese, swiss
770 0.0
Agave, dried (Southwest)
754 0.0
Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Energy Bar, all flavors
734 0.0
Crackers, cream, LA MODERNA RIKIS CREAM CRACKERS
721 0.2
Cheese, cheddar
711 0.0
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry
707 0.0
Babyfood, cereal, oatmeal, dry
696 0.0
Babyfood, cereal, mixed, with bananas, dry
684 0.0
Bread, wheat, white wheat
668 0.0
Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut
661 0.3
Cheese, dry white, queso seco
659 0.2
Cheese, Mexican blend
632 0.0
Spices, cloves, ground
570 0.0
Cereals ready-to-eat, GENERAL MILLS, KIX
505 0.1
Cheese, mozzarella, whole milk
504 0.0
Formulated bar, POWER BAR, chocolate
481 0.0
Stinging Nettles, blanched (Northern Plains Indians)

Calcium Lactose
Food Name
478 0.0
Spices, curry powder
460 0.0
Agave, cooked (Southwest)
451 0.0
Cereals ready-to-eat, GENERAL MILLS, CINNAMON TOAST CRUNCH
443 0.0
Spices, pepper, black
434 0.0
Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS
422 0.1
LITTLE CAESARS 14" Cheese Pizza, Thin Crust
417 0.0
Agave, raw (Southwest)
401 0.0
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS
389 0.0
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original
384 0.0
Spices, onion powder
378 0.0
Cereals ready-to-eat, Ralston Corn Biscuits
378 0.0
Cereals, QUAKER, corn grits, instant, plain, dry
362 0.0
T.G.I. FRIDAY'S, fried mozzarella
357 0.0
Cereals ready-to-eat, Ralston TASTEEOS
351 0.1
Cereals, oats, instant, fortified, plain, dry
348 0.3
Restaurant, family style, fried mozzarella sticks
347 0.0
Nuts, almond butter, plain, with salt added
347 0.0
Nuts, almond butter, plain, without salt added
344 0.9
Pancakes, plain, dry mix, complete (includes buttermilk)
330 0.0
Spices, chili powder
328 0.5
APPLEBEE'S, mozzarella sticks
325 0.0
Restaurant, Latino, pupusas con queso (pupusas, cheese)
311 0.1
Cheese sauce, prepared from recipe
307 0.0
Egg, yolk, dried
292 0.0
McDONALD'S, English Muffin
292 0.6
DOMINO'S 14" Cheese Pizza, Crunchy Thin Crust
291 0.0
Nuts, almonds, oil roasted, with salt added
291 0.0
Nuts, almonds, oil roasted, without salt added
288 0.6
Fast Food, Pizza Chain, 14" pizza, cheese topping, thin crust
284 0.5
PIZZA HUT 14" Cheese Pizza, THIN 'N CRISPY Crust
278 0.5
PIZZA HUT 12" Cheese Pizza, THIN 'N CRISPY Crust

Calcium Lactose
Food Name
275 0.0
DIGIORNO Pizza, cheese topping, thin crispy crust, frozen, baked
269 0.5
Fast foods, quesadilla, with chicken
267 0.0
Nuts, almonds, dry roasted, with salt added
267 0.0
Nuts, almonds, dry roasted, without salt added
266 0.0
Spices, mustard seed, ground
264 0.0
Nuts, almonds
260 0.0
Bread, white, commercially prepared (includes soft bread crumbs)
255 0.0
Seeds, flaxseed
250 0.0
Formulated bar, high fiber, chewy, oats and chocolate
240 0.0
Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone
238 0.3
PAPA JOHN'S 14" Cheese Pizza, Thin Crust
236 0.0
Nuts, almonds, blanched
236 0.6
DOMINO'S 14" Pepperoni Pizza, Crunchy Thin Crust
236 0.0
Egg, whole, dried
235 0.1
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry
235 0.0
DIGIORNO Pizza, cheese topping, cheese stuffed crust, frozen, baked
234 0.1
Cereals, oats, instant, fortified, with cinnamon and spice, dry
234 0.6
DOMINO'S 14" Sausage Pizza, Crunchy Thin Crust
234 0.3
Pizza, cheese topping, thin crust, frozen, cooked
233 0.1
LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust
229 0.0
Spices, paprika
229 0.1
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry
228 0.1
Cereals, oats, instant, fortified, with raisins and spice, dry
226 0.0
DIGIORNO Pizza, pepperoni topping, cheese stuffed crust, frozen, baked
224 0.4
McDONALD'S, Sausage McMUFFIN
224 0.1
LITTLE CAESARS 14" Cheese Pizza, Large Deep Dish Crust
216 0.5
Fast Food, Pizza Chain, 14" pizza, pepperoni topping, thin crust
215 0.0
Restaurant, Latino, bunuelos (fried yeast bread)
213 0.5
Fast Food, Pizza Chain, 14" pizza, sausage topping, thin crust
210 0.4
Fast foods, english muffin, with cheese and sausage
210 0.1
LITTLE CAESARS 14" Original Round Pepperoni Pizza, Regular Crust

Calcium Lactose
Food Name
209 0.3
PIZZA HUT 14" Cheese Pizza, Hand-Tossed Crust
209 0.4
PIZZA HUT 12" Cheese Pizza, Hand-Tossed Crust
209 0.0
DIGIORNO Pizza, pepperoni topping, thin crispy crust, frozen, baked
208 0.5
PIZZA HUT 12" Cheese Pizza, Pan Crust
201 0.1
LITTLE CAESARS 14" Pepperoni Pizza, Large Deep Dish Crust
196 0.4
PIZZA HUT 14" Pepperoni Pizza, THIN 'N CRISPY Crust
193 0.3
PIZZA HUT 14" Sausage Pizza, THIN 'N CRISPY Crust
192 0.3
Fast foods, english muffin, with egg, cheese, and canadian bacon
192 0.4
PIZZA HUT 14" Cheese Pizza, Pan Crust
192 0.0
DIGIORNO Pizza, cheese topping, rising crust, frozen, baked
192 0.3
McDONALD'S, Egg McMUFFIN
191 0.6
Fast foods, cheeseburger; single, regular patty; plain
191 0.6
Fast foods, cheeseburger, double, regular patty and bun, plain
188 0.4
Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust
187 0.0
USDA Commodity, Bakery, Flour Mix
184 0.0
Piki bread, made from blue cornmeal (Hopi)
183 0.0
Spices, turmeric, ground
183 0.0
Bread crumbs, dry, grated, plain
182 0.0
Bread crumbs, dry, grated, seasoned
181 1.0
HOT POCKETS, meatballs & mozzarella stuffed sandwich, frozen
181 0.0
USDA Commodity, Bakery, Flour Mix Low-fat
180 0.0
Teff, uncooked
180 0.8
Fast foods, cheeseburger; double, regular patty; plain
180 0.6
McDONALD'S, Sausage Burrito
180 0.0
Plains Pricklypear, raw (Northern Plains Indians)
179 0.4
Pizza, cheese topping, regular crust, frozen, cooked
179 0.5
Fast foods, cheeseburger; single, large patty; with condiments
179 0.6
Fast Food, Pizza Chain, 14" pizza, cheese topping, thick crust
178 0.6
McDONALD'S, Double Cheeseburger

Lactose Content of Dairy Products

List of common dairy products ranked by lactose contents from low to high. Lactose contents are in grams per 100 grams of food weight.



Lactose (g)
Dairy Foods (100 g)

0.00
Butter oil, anhydrous

0.06
Cheese, swiss

0.07
Cheese sauce, prepared from recipe

0.07
Cheese, mozzarella, whole milk

0.15
Cheese, parmesan, grated

0.22
Cheese, Mexican blend

0.23
Cheese, cheddar

0.25
Cheese, dry white, queso seco

1.56
Cheese, cottage, nonfat, uncreamed, dry, large or small curd

1.60
Cheese, white, queso blanco

2.15
Cheese, pasteurized process, American, fortified with vitamin D

2.15
Cheese, pasteurized process, American, without added vitamin D

2.32
Cheese, fresh, queso fresco

2.54
Yogurt, Greek, plain, nonfat

2.67
Cheese, cottage, creamed, large or small curd

2.88
Cream, sour, cultured

2.90
Cheese, cottage, lowfat, 2% milkfat

3.19
Cheese, neufchatel

3.21
Cheese, cream

3.75
Dessert topping, powdered, 1.5 ounce prepared with 1/2 cup milk

3.83
Milk, chocolate, fluid, commercial, reduced fat, with added calcium

3.83
Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D

4.63
Milk, chocolate beverage, hot cocoa, homemade

4.84
Cheese, cream, fat free

4.92
Dulce de Leche

5.01
Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D

5.01
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

5.05
Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D

5.05
Milk, whole, 3.25% milkfat, with added vitamin D


Lactose (g)
Dairy Foods (100 g)

5.09
Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)

5.09
Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim)

5.20
Milk, fluid, 1% fat, without added vitamin A and vitamin D

5.20
Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D

5.41
Cheese food, pasteurized process, American, vitamin D fortified

5.41
Cheese food, pasteurized process, American, without added vitamin D

6.43
Cheese product, pasteurized process, American, vitamin D fortified

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