Lactose is the sugar in milk and milk products. Some people have an impaired ability to digest lactose, or lactose intolerance, due to a decreased production of lactase, the enzyme that breaks down lactose. Dairy products contain different levels of lactose, ranging from no lactose to significant amounts that can cause symptoms. A low lactose diet contains less than 10 g of lactose per day, while a lactose-free diet avoids all sources of lactose.
Milk
All regular milk from nonfat to whole milk, chocolate milk and acidophilus milk contain 11 g of lactose per cup. In general, higher fat lactose foods such as whole milk are better tolerated because they take longer to digest, so there's more time for the enzymes you do have to break down the lactose. Buttermilk contains slightly less with 10 g of lactose per cup. Other milk products contain far more lactose -- 1 cup of evaporated milk contains 24 g, while 1 cup of undiluted sweetened condensed milk contains a whopping 40 g of lactose. Topping this list is nonfat dry milk powder, which contains 62 g of lactose per cup. Enzyme-treated milks don't contain lactose.
Ice Cream
Ice cream contains 6 g of lactose in a half-cup serving. Those with lactose intolerance often experience symptoms after consuming this milk product. Sherbet, which has little dairy, has about 2 g of lactose in a half-cup serving.
Yogurt
While yogurt can contain moderate amounts of lactose, it is often well tolerated. This is due to the active bacteria cultures within the yogurt that help break down the lactose. Low-fat yogurt contains 5 g of lactose per cup.
Hard Cheese
The hard cheeses often contain very little lactose per serving. During the aging process, lactose is often broken down, leaving only small amounts behind. There is 1 g of lactose in 1 oz. of American cheese. Bleu cheese provides a bit more with 2 g per ounce. Both Parmesan cheese and Swiss cheese contain 1 g of lactose per ounce, while sharp Cheddar cheese has no lactose in it.
Other Cheeses
Not aged for as long, the other cheeses contain slightly more lactose. Creamed cottage cheese contains 3 g of lactose per half-cup, while the uncreamed variety contains 2 g per half-cup. Cream cheese contains only 1 g in a 1 oz. serving.
Butter
Butter has the lowest level of lactose, with only trace amounts in 1 tsp. Margarine also contains trace amounts. People with lactose intolerance are better able to tolerate foods with these low levels of lactose.
Other Dairy Products
Light cream and sour cream contain 4 g of lactose per half-cup, while the same amounts of half-and-half and whipping cream contain 5 g and 3 g of lactose, respectively.
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