As the amount of lactose each person can handle varies greatly, here is a table that may help you find what food and drinks you can tolerate.
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Average lactose content of some common foods and drinks
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Food and Serving Size
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grams/serve
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grams/100g
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| Cows milk, whole, 1 cup (250ml) | 11.5 | 4.6 | |
| Cows milk, skim, 1 cup (250ml) | 12.5 | 5.0 | |
| Chocolate milk, 1 cup (250ml) | 22.8 | 9.1 | |
| Human milk, 1 cup (250ml) | 15.5 – 18.8 | 6.2 – 7.5 | |
| Milk powder, whole, 1 tbsp | 2.8 | 37.7 | |
| Milk powder, skim, 1 tbsp | 3.8 | 51.3 | |
| Icecream, 2 scoops | 2.4 – 3.0 | 4.7 – 5.9 | |
| Yogurt, natural, 200g tub | 9.4 | 4.7 | |
| Yogurt, low-fat, 200g tub | 12.2 | 6.1 | |
| Cream cheese, 1 tbsp | 0.5 – 0.7 | 2.1 – 2.6 | |
| Cream, 1 tbsp | 0.4 – 1.0 | 2.1 – 4.9 | |
| Butter, regular, 1 tbsp | 0.1 | 1.0 | |
| Margarine, 1 tbsp | < 0.1 | 0.5 | |
If you enjoy cheese but wonder about the amount of lactose in different cheeses, the more aged the cheese is the less lactose it will contain