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, and keep helping to digest it once it’s in you.
:::note Mate to mate: 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?
Yoghurt still contains lactose, but the fermentation lowers it and the cultures aid digestion — so a serve often causes fewer symptoms than the same amount of milk. Flavoured and sweetened yoghurts can 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.