Does Greek Yogurt Have Lactose?

Yes, Greek yogurt does contain lactose—after all, it’s made from dairy. However, because of its straining processes, it has significantly less lactose than regular yogurt, milk and even ice cream. In fact, Greek yogurt has less than 1 gram of lactose per ounce—less lactose than milk and about half the lactose of some other yogurts. Yet just like regular and Icelandic yogurts, Greek yogurt is fermented and contains live and active cultures (aka “good bacteria”) that aids in overall digestion and also helps break down lactose.

Is Yogurt Considered Dairy?

Yes, yogurt is considered dairy because it's made from milk. Despite being strained for texture and nutrition, it still comes from the same base as other dairy foods, just like cheese and butter. 

Can Lactose Intolerant People Eat Yogurt?

Yes, lactose intolerant people can eat yogurt—especially Greek yogurt! In fact, Greek yogurt and lactose intolerance often go hand in hand because the straining process removes much of the lactose, and its live and active cultures help break down what remains. This makes Greek yogurt easier to digest than many other dairy products.

Here's why: Lactose is a natural sugar in milk made up of two simple sugars, glucose and galactose. People with lactose intolerance don't produce enough lactase—the enzyme needed to break it down. That's where yogurt's beneficial bacteria come in, aiding digestion by doing some of the work your body can't. And for those who are especially sensitive, many stores now offer lactose-free options for Greek yogurt as well.  

The Nutrients in Greek Yogurt: 

There are many reasons to enjoy Greek yogurt—from its thick and tangy flavor to its nutrition and its versatility. It offers nine essential nutrients like calcium, zinc and vitamin B12 and is also packed with high-quality protein. On average, plain Greek Yogurt has more than 16 grams of protein in a 6-ounce serving helping you stay fuller longer.

That’s part of why Greek yogurt is a perfect lactose-friendly substitute for mayo, oil, cream cheese and more. 

Concerned About the Lactose in Greek Yogurt? Don’t Worry—Here’s What You Should Know

Symptoms of lactose intolerance may include abdominal pain, bloating, flatulence and diarrhea. If you’re experiencing this, you can go to a physician to confirm whether you have lactose intolerance—a self-diagnosis isn’t always accurate. If you are lactose intolerant, a registered dietitian can help you understand options tailored to your level of tolerance.

The good news is most people with lactose intolerance can often tolerate small amounts of lactose (especially as part of meals or snacks). Try including dairy foods with little-to-no lactose or pairing Greek yogurt with your meals as it's easier to digest in small portions. Then, gradually increase your portion sizes to find a comfort level. You can try this method with all dairy foods!

Greek yogurt can be a nutritious and healthy option—it's rich in protein, calcium, it can provide probiotics, and it's lower lactose content makes it more manageable for many people with sensitivites. Check out this chart to learn more about the amount of lactose in each type of dairy food.