If you’re lactose intolerant, you’ve probably had to pass on a lot of tasty things – creamy pasta, cow’s milk in your coffee, cheesecake and more. But what about aged cheese like Parmesan? There’s growing curiosity around whether cheeses like Parmigiano Reggiano are naturally low in lactose, and whether they’re safe for people who can’t tolerate dairy. So, is Parmesan lactose-free? Well, it really depends on how it’s made and matured.
Why Parmesan Is Different From Other Cheeses
All cheese starts off the same way, with milk, but how that milk is treated and how long the cheese is aged makes all the difference when it comes to lactose content.
Parmesan is made using raw cow’s milk and traditional methods that date back nearly a thousand years. During production, most of the lactose is removed early on and drained off with the whey during curdling. Then comes the ageing…
Real Parmesan (labelled ‘Parmigiano Reggiano’ in Europe) is aged for at least 12 months, often longer. During this time, any remaining lactose is broken down by natural bacteria as the cheese ferments and hardens. What’s left is a dense, savoury cheese that’s virtually free of milk sugar (lactose).
According to a review by Rediscover Dairy, “Hard and semi-hard cheese contain almost no lactose”, making it virtually lactose-free. Hard cheeses like Parmesan, Grana Padano and pecorino, semi-hard cheeses like cheddar and Gouda, and soft cheeses like Brie, Camembert, chèvre, Roquefort and Gorgonzola only contain trace amounts of lactose.
They all undergo similar fermentation processes that naturally reduce lactose to near-zero levels.
Other sources back this up. U.S. Dairy says, “There are several types of cheeses that those with lactose intolerance are able to enjoy in moderation. Natural cheeses such as Cheddar, Colby, Monterey Jack, Mozzarella and Swiss contain minimal amounts of lactose.”
They add, “In 1.5 oz. (42.5 grams) of any of these cheeses, there’s less than 1 gram of lactose. Compare that to an 8 oz. (236.5 grams) glass of milk, which contains 12 grams.”
So, Can Lactose-intolerant People Eat Parmesan?
In most cases, yes, but everything in moderation, right? People with lactose intolerance lack the enzyme lactase, which helps break down lactose in the digestive system. Consuming regular milk or certain soft cheeses often leads to gas, bloating, cramps and discomfort. With aged cheeses like Parmesan, the lactose is already broken down, thus removing the need for your body to do that work.
This doesn’t just apply to Parmesan. Many long-aged cheeses fall into this category – think Grana Padano, mature Cheddar, aged Gouda, Emmental and Comté. They all undergo similar fermentation processes that naturally reduce lactose to near-zero levels.
Lactose intolerance and dairy allergy are very different!
That said, lactose intolerance can vary from person to person. Some people are extremely sensitive and may still react to even trace amounts. If you’re unsure, it’s worth testing with a small piece and observing how your body responds. But for most lactose-intolerant eaters, Parmesan is a cheese that can be enjoyed without consequences.
It’s also important to note that lactose intolerance and dairy allergy are very different! A dairy allergy involves the immune system reacting to the proteins in milk (like casein or whey), and even the smallest exposure can cause serious symptoms, sometimes life-threatening. In that case, even a lactose-free cheese like Parmesan would still be unsafe. But if your issue is just with lactose, not dairy, you’re probably in the clear.
More Cheese Please!
Parmesan’s sharp, nutty flavour makes it incredibly versatile. From risotto to pasta to soups and salads, a little goes a long way. Grate it over tomato-based pastas, stir it into a creamy polenta served with ragù or make Parmesan crisps for dipping into Italian-style soup. And because it’s so concentrated in flavour, you’ll likely need less of it to make an impact.
Sprinkle extra Parmesan over this Italian-style Meatball Soup with Panko-Parmesan Crisps.
Is Parmesan lactose-free? Virtually, yes, but that doesn’t mean you should get cheese-crazed and eat an entire wheel in one go. If you’ve been avoiding cheese altogether, it might be time to welcome this one back to your plate.
Don’t toss your Parmesan rinds! Infuse extra flavour into these dishes.
