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Lactose-free foods

No milk sugar: dairy and dairy-derived ingredients are out.

What this list includes and excludes

Includes. Plant foods, eggs, fish and meat, herbs and spices.

Excludes. The whole dairy category, plus anything whose name carries a dairy word — milk, cheese, yogurt, cream, butter, whey, curd, custard.

The exact rules this page ran

These are printed from the same file the filter reads, so what you see is what ran. A food appears above only if it passed every one of them.

• Source. The row must belong to the USDA FoodData Central SR Legacy source family. Rows without retained provenance are excluded.
• Allowed categories (11). A food outside these categories cannot appear, whatever its name. Köögivili, Puuviljad ja marjad, Kaunviljad, Teravili ja pasta, Pähklid ja seemned, Kartulid ja mugulad, Vürtsid ja maitseained, Rasvad ja õlid, Munad, Kala ja mereannid, Liha ja linnuliha
• Blocked categories (1). Every food in these categories is removed. Piimatooted
• Disqualifying words (21). A food whose name contains any of these is removed. milk, cheese, yogurt, yoghurt, cream, butter, whey, casein, lactose, kefir, quark, curd, ricotta, mozzarella, cheddar, parmesan, custard, ghee, dairy, rennet, rennin
• Rescued false positives (43). A food whose name contains one of these keeps its place even if a disqualifying word also matches — this is what stops "peanut butter" being read as butter. peanut butter, nut butter, sesame butter, cocoa butter, apple butter, shea butter, butternut, buttercup, butterhead, butterbur, butter beans, butterbean, soymilk, soy milk, coconut milk, almond milk, rice milk, oat milk, milk thistle, coconut cream, cream style, cream of tartar, nondairy, non-dairy, bean curd, eggplant, meatless, meat extender, coconut meat, poultry seasoning, lambsquarters, gooseberr, collard, crabapple, honeydew, blood orange, kidney beans, beans, kidney, breadfruit, breadnut, spaghetti squash, lactose-free, lactose free
• Ranking. The table below is sorted by protein per 100 g, highest first.

Top 30 by protein

Source: USDA FoodData Central, SR Legacy source family · checked 2026-09-02

What to watch on this pattern

Every restriction removes something useful along with the thing it was aimed at. These are the points that come up most often for lactose-free eating — not a warning against it, and not a list of problems you will have.

• Calcium. Dairy is the largest single calcium source in most European diets. Fortified plant drinks, calcium-set tofu, canned fish with soft bones and green vegetables are the usual replacements.
• Iodine and vitamin B12. Both ride along with dairy for many people; dropping dairy quietly drops them too.
• Lactose intolerance is a dose. Most people with lactose malabsorption tolerate a small amount, and hard cheeses and yogurt carry very little lactose. This list is all-or-nothing because a table cannot know your threshold.
• Not the same as milk allergy. Cow's-milk protein allergy is an immune reaction and needs strict avoidance of milk protein, which is a different rule from avoiding milk sugar. That distinction is a clinical one.

Source: EFSA Dietary Reference Values for the EU · checked 2026-09-02

This page is general nutrition information. It is not dietary advice, it is not an allergen check, and it cannot tell you whether a specific product is safe for you. Coeliac disease, food allergy, kidney disease and pregnancy all change what a food list means — those belong with a clinician or a registered dietitian.

Frequently asked questions

Other views of the same database

All diet views · Food database · Nutrition label generator · Weekly meal plans