Lactose in dairy foods and alternatives List

Which foods containing lactose should you eliminate? Download this easy table and find out. It’s free.

Contents - What you’ll get

The single-page table gives you the lactose content per serve for various milks, evaporated milk, plant mylks such as almond, oat, soy or rice, yoghurts, custard, ice-cream, ricotta cheese, cream, cottage cheese, goat’s cheese, fetta cheese, cream cheese, Cheddar cheese and processed cheese.

You’ll see at a glance the three groups of high-, medium- and low- lactose foods.

In practice, if you need to reduce lactose, you only need to avoid the High lactose group (basically milks and yoghurts). Don’t stress about the small amounts in low lactose foods.But if you’re extremely sensitive, you’ll need to watch the Medium and Low Lactose groups.

Figures from Australian Food Composition Database 2019 found at Food Standards Australia and New Zealand (FSANZ) at www.foodstandards.gov.au.

About Catherine Saxelby

Catherine Saxelby, B Sc, APD, AN, MAIFST, is one of Australia's most trusted, award-winning nutritionists and food commentators. She is a ‘voice of reason' in a world full of fake facts, extreme diets and trendy super foods. She has contributed to many magazines such as Healthy Food Guide, Prevention and New Idea, and has appeared on TV programs including Good Morning Australia and Today.

She is the author of 12 books including the phenomenal Nutrition for Life (first published in 1986) and the Food and Nutrition Companion. She has a wealth of experience, having had a career as a hospital dietitian, community health nutritionist, product manager in the food industry, author, educator and presenter.

Currently she runs an informational website at Foodwatch.com.au where she shares her discoveries about nutrition and diet.

Details

Length: 1 page, A4 in size 210 x 297 mm or 8.3 x 11.7 inches

Format: PDF 31KB

Date: 2020

Hashtag #LactoseFree #LactoseIntolerant

Disclaimer

These printables are of a general nature and are intended to help you understand issues in nutrition. They are not a substitute for professional medical advice. Always consult your doctor or an Accredited Practising Dietitian (APD) for advice specific to your individual health problems. Please see here for terms and conditions.

Produced by accredited nutritionist Catherine Saxelby to help busy people lose weight and boost their energy