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The Yogurt and Kefir Lactose Guide

Cultured dairy

The Yogurt and Kefir Lactose Guide

Yogurt and kefir still contain lactose, but many people find yogurt easier than a glass of milk. Here are the numbers, and the science of why.

Lactose per serving

Food Serving Lactose per serving (g) g per 100 g (USDA)
Greek yogurt, plain, nonfat 6 oz (170 g) 4.4 2.57 [1] FDC 330137
Greek yogurt, plain, whole milk 6 oz (170 g) 4.4 2.61 [1] FDC 2259794
Greek yogurt, vanilla, lowfat 6 oz (170 g) 4.5 2.63 [1] FDC 170907
Greek yogurt, plain, lowfat 6 oz (170 g) 5.0 2.92 [1] FDC 170903
Yogurt, plain, whole milk 6 oz (170 g) 5.7 3.35 [1] FDC 2259793
Kefir, lowfat, strawberry 1 cup (243 g) 7.8 3.23 [1] FDC 171301
Buttermilk, low fat (cultured) 1 cup (245 g) 9.0 3.66 [1] FDC 2259792
Kefir, lowfat, plain 1 cup (243 g) 9.0 3.7 [1] FDC 170904
Whole milk (for scale) 1 cup (244 g) 11.7 4.81 [1] FDC 746782

Per-serving grams = the USDA value per 100 g × the serving weight. Brands vary.

Why yogurt can feel easier

  • Live cultures help digest it. The European Food Safety Authority concluded that live yogurt cultures improve the digestion of lactose in yogurt for people with lactose maldigestion. Thirteen of the fourteen human studies it reviewed showed this effect. [2] To carry that claim in the EU, a yogurt needs at least 108 CFU per gram of live L. bulgaricus and S. thermophilus. [2]
  • The cultures bring their own enzyme. EFSA cited research showing that S. thermophilus produced active β-galactosidase (a lactase-type enzyme) in the digestive tract in an animal model. [2]
  • Fermentation breaks down lactose. MedlinePlus notes that cheese and yogurt are often tolerated because fermentation reduces their lactose. [3] NIDDK also suggests trying yogurt and hard cheeses. [4]
  • What about kefir? Kefir is also fermented, but the EFSA conclusion above covers live yogurt cultures in yogurt specifically. [2] Kefir still carries about 9 g of lactose per cup in USDA data, [1] so portion matters.

Tips

  • Look for "live and active cultures" on the label.
  • Start with a smaller cup and eat it with a meal. Many people tolerate up to about 5 g of lactose at once, especially with food. [5]
  • Want even less lactose? Aged cheeses sit near zero. See the low-lactose cheese guide and How Much Lactose Is In That?.

What the research found

65% lower combined daily symptom scores with the studied strain versus placebo over two weeks.*

Randomized, double-blind, placebo-controlled pilot study of 21 lactose maldigesters (Ramakrishnan et al., 2025). [6] The study tested the strain, not the finished Holy Cow! product.

One capsule a day to support lactose digestion*

Holy Cow! is a once-daily probiotic + prebiotic. Take once daily in the morning, ideally on an empty stomach, with water. Keep your regular lactase routine for the first 21 days. We recommend continued daily use for best results.

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Sources

  1. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central (SR Legacy and Foundation Foods). Lactose (g per 100 g) from the entry linked on each row. fdc.nal.usda.gov
  2. EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific opinion on the substantiation of health claims related to live yoghurt cultures and improved lactose digestion. EFSA Journal. 2010;8(10):1763. doi:10.2903/j.efsa.2010.1763
  3. MedlinePlus Genetics. Lactose intolerance. U.S. National Library of Medicine. medlineplus.gov
  4. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Eating, diet, & nutrition for lactose intolerance. niddk.nih.gov
  5. Facioni MS, Raspini B, Pivari F, Dogliotti E, Cena H. Nutritional management of lactose intolerance: the importance of diet and food labelling. J Transl Med. 2020;18:260. PMC7318541
  6. Ramakrishnan M, et al. Gut Microbes Reports. 2025. doi:10.1080/29933935.2025.2508199. PMC12940102

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

This page is general information, not medical advice. Lactose intolerance is not the same as a milk allergy; if you have a milk allergy, talk to your doctor. Lactaid® is a registered trademark of its owner. Holy Cow! is not affiliated with, endorsed by, or sponsored by Lactaid or its owner.