Lactose
carbohydrate Unit: g
Lactose is the primary carbohydrate in milk and dairy products, a disaccharide of glucose and galactose. It requires the enzyme lactase for digestion. Lactase activity declines after weaning in most of the world's population (roughly 65%), producing varying degrees of lactose intolerance — bloating, cramps, and diarrhea after dairy consumption.
Reference Daily Intake · per 100g
USDA/NIH DRI · National Academies
Top 20 Foods by Lactose
See all 191 foods →Reference Daily Intake
No established RDA for this nutrient.
| # | Food | per 100g |
|---|---|---|
| 1 | Slim-Fast Optima Milk Chocolate Peanut Meal Bar | 5.6 g |
| 2 | Honey | 3.1 g |
| 3 | Dulce de Leche | 1.0 g |
| 4 | Lifeway Lowfat Kefir, Plain | 0.910 g |
| 5 | Part-Skim Low Moisture Mozzarella | 0.860 g |
| 6 | Boiled Celery with Salt | 0.850 g |
| 7 | Boiled Celery | 0.850 g |
| 8 | Canned Beets | 0.800 g |
| 9 | Part-Skim Mozzarella, Shredded | 0.750 g |
| 10 | Plain Whole Milk Yogurt | 0.746 g |
| 11 | Plain Nonfat Greek Yogurt | 0.700 g |
| 12 | Nonfat Greek Yogurt (Plain) | 0.700 g |
| 13 | Chobani Nonfat Vanilla Greek Yogurt | 0.680 g |
| 14 | Lowfat Greek Yogurt, Plain | 0.640 g |
| 15 | Plain Greek Yogurt | 0.639 g |
| 16 | Lifeway Low Fat Strawberry Kefir | 0.630 g |
| 17 | Nonfat Greek Yogurt, Vanilla | 0.600 g |
| 18 | Lowfat Greek Yogurt, Vanilla | 0.600 g |
| 19 | Raw Sweet Cherry | 0.590 g |
| 20 | Dannon Oikos Nonfat Strawberry Greek Yogurt | 0.560 g |