Lactose: How Much

The amount of lactose in milk and milk products can vary. Here are some approximate values:

Whole milk (cow's): approximately 4.8 grams of lactose per cup (240 ml).

Reduced fat milk: approximately 4.6 grams of lactose per cup (240 ml).

Skim milk: approximately 5 grams of lactose per cup (240 ml).

Buttermilk: approximately 4.5 grams of lactose per cup (240 ml).

Yogurt, plain, whole milk: approximately 4.2 grams of lactose per cup (240 ml).

Yogurt, plain, non-fat: approximately 4.8 grams of lactose per cup (240 ml).

Ice cream, vanilla, whole milk: approximately 4.7 grams of lactose per cup (240 ml).

Hard cheese, such as cheddar or Parmesan: very low levels of lactose, typically less than 1 gram per ounce.

Soft cheeses, such as ricotta or cream cheese: higher levels of lactose, typically around 2-4 grams per ounce.

Lactose-free milk: contains less than 0.5 gram of lactose per cup.

Lactose intolerance can vary in severity, so some people may be able to tolerate small amounts of lactose without symptoms, while others may need to completely avoid it. It's important to consult with a healthcare provider or registered dietitian if you have concerns about lactose intolerance.