Nutrients -> Carbohydrate Components -> Sugars

Lactose Foods high in lactose and how much you need · Sugars

Q: What does lactose do for the body?

Lactose provides a source of energy for the body and is broken down by the enzyme lactase in the small intestine to be absorbed into the bloodstream for use by cells as fuel.

Q: What are the health risks of lactose?

For individuals who are lactose intolerant, consuming products containing lactose, such as dairy product, can lead to digestive discomfort such as bloating, gas, diarrhea, and stomach cramps.

Lactose is a type of sugar found in milk and dairy products. It is composed of two simple sugars, glucose and galactose, and is a source of energy for the body.

Most in a serving: Whey powder

There's no official daily target for lactose.

Plant foods have little lactose, so it comes mostly from animal foods. The richest are milk, 0 % fat; pike, fried in butter and chicken mince.

Top sources

Are you getting enough lactose?

Knowing where lactose 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.

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Foods highest in lactose

Ranked from 183 foods in our catalog, one entry per food.

1

Whey powder 23.4 g

serving (30 g) · Miscellaneous ingredients
2

Milk powder 15.9 g

serving (30 g) · Miscellaneous ingredients
3

Milk, 0 % fat, boiled 12.2 g

serving (240 g) · Milks skimmed
4

Sour milk, acidophilus bifidus, 2% fat, probiotics 11.5 g

serving (240 g) · Soured milks
5

Kefir, lowfat, plain, 1% 8.9 g

serving (240 g) · Soured milks
6

Curd milk, plain, 2.5% fat 8.6 g

serving (240 g) · Cultured milks
7

Soured milk gefilus, skim 0.1 fat 8.6 g

serving (240 g) · Soured milks
8

Yoghurt, plain, fat-free 8.3 g

serving (170 g) · Yoghurt
9

Skyr, <0.5% fat 6.3 g

serving (170 g) · Quark
10

Cheese, home-made cheese, 9-14% fat 4.7 g

serving (110 g) · Cheese, unripened, fresh cheese
11

Quark, quark yoghurt, plain, 0.9% fat 3.8 g

serving (110 g) · Quark
12

Cream quark, 10% fat 3.3 g

serving (110 g) · Quark
13

Skim Milk powder 3 g

serving (30 g) · Miscellaneous ingredients
14

Celeriac, mashed 1.8 g

serving (85 g) · Cooked vegetables
15

Processed cheese, 9-12% fat 1.7 g

serving (55 g) · Processed cheese
16

Cottage cheese, 2-5% fat 1.5 g

serving (110 g) · Cheese, unripened, fresh cheese
17

Cream cheese, 30% fat, creme bonjour/cantadou 1.2 g

serving (30 g) · Cheese, unripened, fresh cheese
18

Sour cream, 20% 1 g

serving (30 g) · Fermented milk products, other
19

Creme fraiche, 15-18% fat 0.93 g

serving (30 g) · Fermented milk products, other
20

Whipping cream, 35% fat 0.9 g

serving (30 g) · Cream
21

Whipped cream, unsweetened 0.9 g

serving (30 g) · Cream
22

Cooking cream, 19% fat 0.6 g

tbsp (15 g) · Cream
23

Mashed carrot 0.42 g

serving (85 g) · Cooked vegetables
24

Cream liqueur, 15-17% 0.25 g

fl oz (34 g) · Spirits
25

Swede, mashed 0.2 g

serving (85 g) · Cooked vegetables
26

Banana, deep-fried 0.14 g

serving (30 g) · Fruit and berry dishes other than pies
27

Butter, salted 0.11 g

tbsp (14.2 g) · Butter, milk fat
28

Croissant, home-made 0.06 g

serving (55 g) · Savoury bakery
29

Pike, fried in butter 0.06 g

serving (85 g) · Fish
30

Powan, fried in butter 0.06 g

serving (85 g) · Fish
31

Nut, chili nut 0.06 g

serving (30 g) · Savoury snacks
32

Perch, fried in butter 0.06 g

serving (85 g) · Fish
33

Margarine 80%, cooking margarine, average 0.04 g

tbsp (14 g) · Cooking and industrial fat
34

Cooking fat, average 0.03 g

serving (15 g) · Cooking and industrial fat
35

Pesto sauce, herb sauce 0.03 g

serving (63 g) · Condiments
36

Chicken mince, fried 0.02 g

serving (85 g) · Chicken and other birds
37

Turkey mince, fried 0.02 g

serving (85 g) · Chicken and other birds
38

Champignon, fried 0.02 g

serving (85 g) · Mushroom
39

Mushroom, fried 0.01 g

serving (85 g) · Mushroom
40

Chanterelle, fried 0.01 g

serving (85 g) · Mushroom
41

Potato, fried 0.01 g

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

Hare, grilled/fried 0.01 g

serving (85 g) · Steaks and chops
43

Rabbit, grilled/fried 0.01 g

serving (85 g) · Steaks and chops
44

Reindeer, fried 0.01 g

serving (85 g) · Steaks and chops
45

Frankfurter, fried 0.01 g

serving (55 g) · Sausages
46

Wheat tortilla 0.01 g

serving (55 g) · Sandwiches and burgers
47

Corn tortilla 0.01 g

serving (55 g) · Sandwiches and burgers
48

Game bird, grilled/fried 0.01 g

serving (85 g) · Chicken and other birds
49

Baked banana 0.01 g

serving (140 g) · Fruit and berry dishes other than pies
50

Groat sausage, fried 0.01 g

serving (55 g) · Sausages

Learn about lactose

What does lactose do for the body?

Lactose provides a source of energy for the body and is broken down by the enzyme lactase in the small intestine to be absorbed into the bloodstream for use by cells as fuel.

What are the health risks of lactose?

For individuals who are lactose intolerant, consuming products containing lactose, such as dairy product, can lead to digestive discomfort such as bloating, gas, diarrhea, and stomach cramps.

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