Is there lactose in yoghurt?
Lower than milk — often surprisingly fine.
Yoghurt contains lactose, but usually less trouble than an equivalent amount of milk — the live cultures break down some of the lactose for you. Many lactose-intolerant people tolerate natural yoghurt well.
Here’s a pleasant surprise: yoghurt is frequently easier on the gut than plain milk, even though both start as dairy. The live bacterial cultures in yoghurt actually consume some of the lactose during fermentation.
Gentlest option: natural, unsweetened yoghurt with live cultures tends to be the gentlest. Greek yoghurt is often well tolerated too, since some lactose drains off with the whey during straining.
How much lactose is in yoghurt?
Here’s the nuance worth understanding: by the raw numbers, natural yoghurt holds about 3.8–4.7 g of lactose per 100 g — similar to milk, so roughly 8–9 g in a 200 g tub. What makes it gentler isn’t less lactose, it’s the live cultures, which pre-digest some of it and keep helping once it’s inside you. Strained Greek yoghurt is a little lower again (~2.2–3 g per 100 g), since some lactose drains off with the whey.
| Food | Lactose per 100 g | Per typical serve |
|---|---|---|
| Natural yoghurt | 3.8–4.7 g | ~8–9 g (200 g tub) |
| Greek yoghurt (strained) | 2.2–3 g | ~4–6 g (200 g) |
| Lactose-free yoghurt | <0.1 g | ~0 g |
Figures: Shakerdi et al. 2022. See the full lactose chart & sources.
Flavoured and sweetened yoghurts add sugars (not lactose specifically), so plain is a safe starting point.
When to take a little care
Not all “yoghurts” are equal — some processed or dessert-style ones have added milk solids. Look for live/active cultures on the label, and start with a small serve to see how you go.
If yoghurt isn't handy, reach for…
Common questions
Can lactose-intolerant people eat yoghurt?
Is Greek yoghurt lower in lactose?
Which yoghurt is best for lactose intolerance?
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.