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Top 10 Food Containing Lactose

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Milk and milk productsLactose in layman’s term is known as 'Milk Sugar', which in itself explains why milk and dairy products are considered to be the most common Foods Containing Lactose.  A form of carbohydrate (disaccharide), lactose is as sweet as sucrose (common sugar) with no aftertaste. Just as any other carbohydrate, it provides energy to the body.

This popular milk sugar is easily broken down in the stomach by a digestive enzyme (Lactase), the lack of this particular enzyme leads to Lactose Intolerance. If you suffer from lactose intolerance it is best to know all about foods that contain lactose, because accidental ingestion of such foods may cause uncomfortable gastrointestinal symptoms, such as bloating, gas, diarrhea, and abdominal pain.

Given below is a ready reckoner that one can use to include or exclude Lactose Rich Foods in their diets.


Top 10 Food Containing Lactose


  1. Milk: Milk is one of the best source of lactose providing almost 11g lactose in one standard cup. The amount of lactose in milk varies with the species it is derived from,  the form it is consumed in and the processing technique it has undergone
  2. Infant Formulas: Formulas made as a complimentary food for infants are a rich source of lactose.
  3. Desserts: Milk based desserts like ice creams, puddings, etc contain approximately 11 g of lactose per cup serving.
  4. Cheese: The lactose content of cheese varies from 4 -6 g per serving. Cottage cheese, ricotta, mozzarella, and cheese spreads are highest in lactose followed by swiss , american, bleu, cheddar, and cream cheese
  5. Yoghurt:  Apart from being nutritious and a probiotic food, one low fat yogurt contains 4 -6 grams of latose.
  6. Whey: Whey is the milk protein that remains after the production of cheese which contains lactose.
  7. Certain Fats and Oils: Margarines, cream, half and half, coffee creamers, chip and vegetable dips, gravies, salad dressings, and whipped topping contain lactose.
  8. Baked Food: Commonly consumed bake foods like muffins, bread, cookies, sponge cakes, etc. are well known sources of lactose
  9. Breakfast Foods: Certain breakfast items like pancakes, waffles, sweet rolls, toaster pastries, instant and dry cereals contain milk derivatives, which are in turn a source of lactose
  10. Processed Foods: Certain processed foods contain milk and its derivatives as ingredients, thus contain an appreciable amount of lactose. Thus, it is important to read food labels of processed meats, hot dogs, sausage, bacon, eggs and egg substitutes, instant beverages ( instant tea, coffee or chocolate), snack foods (potato chips, pretzels, corn chips, etc), canned soup, and dehydrated soup mixes as they contain good amounts of lactose.


Lactose intolerant and confused about what to eat! Let us help you out read our article on Lactose Intolerance – What to Eat.



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Top 10 Food Containing Lactose