Lactose is milk sugar. Fermentation and straining lower it sharply, which is why Greek yogurt, kefir and hard cheese are far gentler than fresh milk.
What is Lactose?
Lactose is a FODMAP (disaccharide) that plays a critical role in serving as the natural sugar in milk. While many general diets overlook it, maintaining optimal levels of Lactose is frequently tracked by people working to optimize their Lactose intolerance.
Top Foods High in Lactose
A data-driven breakdown of the foods with the highest concentration of Lactose per 100 g.
| Food | Lactose |
|---|---|
| Kefir | 4 g |
| Greek Yogurt (plain, nonfat) | 3.6 g |
| Cottage Cheese | 3 g |
How Lactose Impacts Lactose intolerance
Research links diets rich in Lactose to changes in Lactose intolerance. Optimizing intake of these foods can support healthy Lactose intolerance levels via fermenting in the colon when the lactase enzyme is insufficient.
Scientific references & clinical evidence
This guide is built on peer-reviewed research — verify the primary sources below.
Written by the Nutrition Encyclopedia team · medically reviewed by Dr. Sunaina Tariq, MBBS
Last updated 21 June 2026
How we source & verify data · Medical disclaimer
Nutrition values are approximations compiled from public food-composition databases (USDA FoodData Central) and are provided for educational purposes only — not medical advice.