Foods High in Galactose: Top Sources

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.

Foods that have it

181

There's no official daily target for galactose.

Plant foods have little galactose, so it comes mostly from animal foods. The richest are milk, 3% fat, lactose-free, no added vitamin d; chicken mince and vendace.

Foods highest in galactose

Ranked from 181 foods in our catalog, one entry per food.

1

Skim Milk powder 6.3 g

serving (30 g) · Miscellaneous ingredients
2

Milk, 3% fat, lactose-free, no added vitamin d 5.8 g

serving (240 g) · Milks >2% fat
3

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

serving (240 g) · Cultured milks
4

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

serving (240 g) · Soured milks
5

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

serving (170 g) · Yoghurt
6

Quark, 0.3% fat, lactose-free 2.3 g

serving (110 g) · Quark
7

Kefir, lowfat, plain, 1% 2.2 g

serving (240 g) · Soured milks
8

Cottage cheese, 2-5% fat, lactose-free 1.4 g

serving (110 g) · Cheese, unripened, fresh cheese
9

Whey protein concentrate (75%) 1.3 g

scoop (28.7 g) · Miscellaneous ingredients
10

Cream cheese, 36-44% fat, kasakka/musta-pekka 0.9 g

serving (30 g) · Cheese, unripened, fresh cheese
11

Cherry, sweet 0.83 g

serving (140 g) · Berries
12

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

serving (30 g) · Fermented milk products, other
13

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

serving (30 g) · Cream
14

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

serving (30 g) · Cheese, unripened, fresh cheese
15

Cream, 1% fat, low-lactose 0.29 g

tbsp (15 g) · Cream
16

Cooking cream, 15% fat 0.17 g

tbsp (15 g) · Cream
17

White bean, navy bean 0.12 g

serving (35 g) · Pulses
18

Rose hip, dried, rose hip powder 0.07 g

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

Bilberry or blueberry, dried, bilberry powder 0.06 g

serving (40 g) · Nuts, seeds and dried fruits
20

Butter lactose-free 0.06 g

tbsp (15 g) · Butter, milk fat
21

Rowanberry, dried, rowanberry powder 0.06 g

serving (40 g) · Nuts, seeds and dried fruits
22

Avocado 0.05 g

serving (50 g) · Fruits
23

Chokeberry 0.05 g

serving (50 g) · Berries
24

Rowanberry juice, without sugar 0.05 g

serving (240 g) · Juices
25

Blackberry 0.04 g

serving (140 g) · Berries
26

Avocado with skin and stone 0.04 g

serving (50 g) · Fruits
27

Pesto sauce, herb sauce 0.03 g

serving (63 g) · Condiments
28

Cranberry lingonberry juice 0.02 g

serving (240 g) · Juices
29

Spinach boiled 0.02 g

serving (85 g) · Cooked vegetables
30

Swede, simmered 0.02 g

serving (85 g) · Cooked vegetables
31

Cabbage, fried 0.02 g

serving (85 g) · Cooked vegetables
32

Turnip 0.02 g

serving (85 g) · Vegetables
33

Beet, red 0.02 g

serving (85 g) · Vegetables
34

Radish 0.02 g

serving (85 g) · Vegetables
35

Velvet bolete 0.02 g

serving (85 g) · Mushroom
36

Bolete 0.02 g

serving (85 g) · Mushroom
37

Chocolate, white chocolate 0.01 g

serving (30 g) · Chocolate
38

Sour cabbage / sauerkraut 0.01 g

serving (30 g) · Canned vegetables
39

Mayonnaise, 27-33% fat 0 g

tbsp (15 g) · Salad dressings and mayonnaises
40

Mustard 0 g

tsp or 1 packet (5 g) · Condiments
41

Rosebay willow herb or fireweed, shoot 0 g

serving (10 g) · Spices
42

Cooking fat, average 0 g

serving (15 g) · Cooking and industrial fat
43

Potato, fried 0 g

serving (110 g) · Fried potatoes, French fries
44

Chicken mince, fried 0 g

serving (85 g) · Chicken and other birds
45

Turkey mince, fried 0 g

serving (85 g) · Chicken and other birds
46

Mushroom, fried 0 g

serving (85 g) · Mushroom
47

Beef steak, fried 0 g

serving (85 g) · Steaks and chops
48

Veal knuckle, simmered 0 g

serving (85 g) · Steaks and chops
49

Hare, grilled/fried 0 g

serving (85 g) · Steaks and chops
50

Game bird, grilled/fried 0 g

serving (85 g) · Chicken and other birds

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.

Related nutrients

Let's talk about cookies.

If you’re having actual cookies, you might want to track those in our app.

But we'd like to use the digital kind to enhance your experience.

How would you like your cookies?