Is there lactose in feta?
Low — usually fine in normal amounts.
Feta is relatively low in lactose. Like most cheeses, much of the lactose drains away during production, so a normal serving of feta is usually well tolerated by people with lactose intolerance.
Crumble away. Feta is one of the gentler cheeses — the cheese-making process removes most of the lactose with the whey, and what’s left is modest. For most people, a scattering of feta over a salad won’t cause any bother.
Worth a try: traditional feta made from sheep’s or goat’s milk isn’t lactose-free, but many people who struggle with cow’s milk find these easier to digest. Worth a try if cow’s dairy is your usual trigger.
How much lactose is in feta?
Brined feta is generally low — around 0.1–0.5 g per 100 g, so barely a trace in a 30 g crumble over a salad. Draining and brining remove most of the lactose. One honest caveat: a few food databases list feta higher (closer to 4 g/100 g), so if feta reliably bothers you, treat it as “usually low, but check your own tolerance.”
| Food | Lactose per 100 g | Per typical serve |
|---|---|---|
| Feta (brined) | 0.1–0.5 g | ~0.1 g (30 g) |
| Regular milk | 4.8 g | ~12 g (250 mL) |
| Parmesan | <0.1 g | ~0 g |
Figures compiled from food-composition databases (sources differ on feta — see notes) — full lactose chart & sources.
When to take a little care
Very large amounts, or if you’re highly sensitive, could still add up. And “feta-style” spreads or dips may include added dairy — check labels on anything processed.
If feta isn't handy, reach for…
Common questions
Is feta OK for lactose intolerance?
Is goat or sheep feta easier to digest?
Is feta lower in lactose than soft cheese?
Want the full picture? Grab our free Living Lactose-Free in Australia cheat sheet — it sorts 60+ foods like this one so you never have to guess at the supermarket again.