Nutrients -> Carbohydrate Components -> Sugars

Galactose Foods high in galactose and how much you need · Sugars

Galactose is a monosaccharide sugar that is found in milk and dairy products. It is one of the building blocks of lactose, the sugar found in milk. Galactose is also naturally present in certain fruits, vegetables, and grains.

Most in a serving: Skim milk powder

There's no official daily target for galactose.

Plant foods have little galactose, so it comes mostly from animal foods. The richest are curd milk, plain, 1% fat, lactose-free; chicken mince and vendace.

Top sources

Are you getting enough galactose?

Knowing where galactose comes from is one part of the puzzle. Nutriely adds it up across your day against your own targets, shows which foods it came from and how it fits with every other nutrient.

Think you know basic nutrition? Take the quiz

Foods highest in galactose

Ranked from 166 foods in our catalog, one entry per food.

1

Skim Milk powder 6.3 g

serving (30 g) · Miscellaneous ingredients
2

Curd milk, plain, 1% fat, lactose-free 5.5 g

serving (240 g) · Cultured milks
3

Sour milk, acidophilus bifidus, 1.5% fat, low-lactose, probiotics 5.2 g

serving (240 g) · Soured milks
4

Yoghurt, plain, 2,5 % fat, organic, lactose-free 4.3 g

serving (170 g) · Yoghurt
5

Quark, 0.3% fat, lactose-free 2.3 g

serving (110 g) · Quark
6

Kefir, lowfat, plain, 1% 2.2 g

serving (240 g) · Soured milks
7

Whey protein concentrate (75%) 1.3 g

scoop (28.7 g) · Miscellaneous ingredients
8

Cherry, sweet 0.83 g

serving (140 g) · Berries
9

Sour cream, 6% fat, low-lactose 0.59 g

serving (30 g) · Fermented milk products, other
10

Whipping cream, 38% fat, low-lactose, ultra-heat-treated 0.36 g

serving (30 g) · Cream
11

Cheese, finnish oven cheese, low-lactose, 17-23% fat 0.36 g

serving (30 g) · Cheese, unripened, fresh cheese
12

Cream, 10% fat, low-lactose 0.29 g

tbsp (15 g) · Cream
13

Cooking cream, 15% fat 0.17 g

tbsp (15 g) · Cream
14

White bean, navy bean 0.12 g

serving (35 g) · Pulses
15

Rose hip, dried, rose hip powder 0.07 g

serving (40 g) · Nuts, seeds and dried fruits
16

Bilberry or blueberry, dried, bilberry powder 0.06 g

serving (40 g) · Nuts, seeds and dried fruits
17

Butter lactose-free 0.06 g

tbsp (15 g) · Butter, milk fat
18

Rowanberry, dried, rowanberry powder 0.06 g

serving (40 g) · Nuts, seeds and dried fruits
19

Avocado 0.05 g

serving (50 g) · Fruits
20

Chokeberry 0.05 g

serving (50 g) · Berries
21

Rowanberry juice, without sugar 0.05 g

serving (240 g) · Juices
22

Blackberry 0.04 g

serving (140 g) · Berries
23

Kiwi 0.04 g

serving (140 g) · Fruits
24

Avocado with skin and stone 0.04 g

serving (50 g) · Fruits
25

Pesto sauce, herb sauce 0.03 g

serving (63 g) · Condiments
26

Cranberry lingonberry juice 0.02 g

serving (240 g) · Juices
27

Spinach boiled 0.02 g

serving (85 g) · Cooked vegetables
28

Swede, simmered 0.02 g

serving (85 g) · Cooked vegetables
29

Cabbage, fried 0.02 g

serving (85 g) · Cooked vegetables
30

Turnip 0.02 g

serving (85 g) · Vegetables
31

Beet, red 0.02 g

serving (85 g) · Vegetables
32

Radish 0.02 g

serving (85 g) · Vegetables
33

Velvet bolete 0.02 g

serving (85 g) · Mushroom
34

Bolete 0.02 g

serving (85 g) · Mushroom
35

Chocolate, white chocolate 0.01 g

serving (30 g) · Chocolate
36

Sour cabbage / sauerkraut 0.01 g

serving (30 g) · Canned vegetables
37

Mayonnaise, 27-33% fat 0 g

tbsp (15 g) · Salad dressings and mayonnaises
38

Mustard 0 g

tsp or 1 packet (5 g) · Condiments
39

Rosebay willow herb or fireweed, shoot 0 g

serving (10 g) · Spices
40

Cooking fat, average 0 g

serving (15 g) · Cooking and industrial fat
41

Potato, fried 0 g

serving (110 g) · Fried potatoes, French fries
42

Chicken mince, fried 0 g

serving (85 g) · Chicken and other birds
43

Turkey mince, fried 0 g

serving (85 g) · Chicken and other birds
44

Mushroom, fried 0 g

serving (85 g) · Mushroom
45

Beef steak, fried 0 g

serving (85 g) · Steaks and chops
46

Veal knuckle, simmered 0 g

serving (85 g) · Steaks and chops
47

Hare, grilled/fried 0 g

serving (85 g) · Steaks and chops
48

Game bird, grilled/fried 0 g

serving (85 g) · Chicken and other birds
49

Vendace, fried 0 g

serving (85 g) · Fish
50

Perch, fried 0 g

serving (85 g) · Fish

Learn about galactose

What does galactose do for the body?

Galactose is a monosaccharide sugar that is used by the body to produce energy. It is a component of lactose, a sugar found in dairy products, and is also important for the synthesis of glycolipids and glycoproteins, which are essential for cell membrane structure and function in the body.

How much galactose do I need?

Galactose is not considered an essential nutrient, as our bodies can convert glucose to galactose when necessary.

Can galactose be harmful?

In individuals with a condition called Galactosemia, which is a rare genetic disorder that affects the body's ability to process galactose, the consumption of galactose can indeed be harmful. For most people, however, galactose is not harmful and is found naturally in certain foods like dairy products and fruits.

Looking for something else? Browse the food catalog or all nutrients.

Start learning with Nutriely.

Free to download and free to use. Try Premium free for 7 days when you want the full picture.

See how it works