Foods high in Lactose

Every food and ingredient below is ranked by measured Lactose content per 100 g, drawn live from 40 USDA FoodData Central measurements. Values are laboratory-analysed or survey-derived, not estimated.

Top 25 foods highest in Lactose

Ranked by Lactose per 100g, across Foundation Foods and FNDDS ingredients.

#	Food or ingredient	Source	Per 100g (G)
1	Sweetened condensed milk	Foundation Food	9.23
2	Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)	Foundation Food	5.05
3	Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D	Foundation Food	4.96
4	Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	Foundation Food	4.89
5	Milk, whole, 3.25% milkfat, with added vitamin D	Foundation Food	4.81
6	Cheese, cottage, lowfat, 2% milkfat	Foundation Food	3.98
7	Buttermilk, low fat	Foundation Food	3.66
8	Cheese, American, restaurant	Foundation Food	3.62
9	Yogurt, plain, whole milk	Foundation Food	3.35
10	Yogurt, Greek, plain, whole milk	Foundation Food	2.61
11	Yogurt, Greek, plain, nonfat	Foundation Food	2.57
12	Cheese, pasteurized process, American, vitamin D fortified	Foundation Food	2.5
13	Yogurt, Greek, strawberry, nonfat	Foundation Food	2.46
14	Cheese, mozzarella, low moisture, part-skim	Foundation Food	0.66
15	Cheese, feta, whole milk, crumbled	Foundation Food	0.61
16	Butter, stick, salted	Foundation Food	0.58
17	Cheese, cheddar	Foundation Food	0.16
18	Cheese, dry white, queso seco	Foundation Food	0.12
19	Blackberries, raw	Foundation Food	0.064
20	Bread, white, commercially prepared	Foundation Food	0.06
21	Pawpaw, peeled, seeded, raw	Foundation Food	0.036
22	Green onion, (scallion), bulb and greens, root removed, raw	Foundation Food	0.031
23	Leeks, bulb and greens, root removed, raw	Foundation Food	0.031
24	Juice, prune, shelf-stable	Foundation Food	0.031
25	Shallots, bulb, peeled, root removed, raw	Foundation Food	0.031

Lowest in Lactose

For contrast — the 10 lowest non-zero values on record, per 100g.

#	Food or ingredient	Source	Per 100g (G)
31	Bread, whole-wheat, commercially prepared	Foundation Food	0.01
32	Kiwifruit, green, raw	Foundation Food	0.02
33	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Foundation Food	0.03
34	Squash, pie pumpkin, peeled, seeded, raw	Foundation Food	0.031
35	Juice, tart cherry, from concentrate, shelf-stable	Foundation Food	0.031
36	Tomatillos, dehusked, raw	Foundation Food	0.031
37	Juice, pomegranate, from concentrate, shelf-stable	Foundation Food	0.031
38	Squash, spaghetti, peeled, seeded, raw	Foundation Food	0.031
39	Rutabaga, peeled, raw	Foundation Food	0.031
40	Cabbage, napa, leaf, destemmed, raw	Foundation Food	0.031

More on Lactose

What Lactose is, how it is measured, and where these values come from.

Lactose nutrient reference →

Sourced from USDA FoodData Central — Foundation Foods; not yet through an editorial verification pass.

USDA release 2026-04-30. All values are per 100 g unless stated otherwise.