1 cup (medium) of Lactose-free low-fat milk (245 g) has 100 calories. That works out to 41 calories per 100 g. It contains 11.8 g of carbs, 8.3 g of protein, 2.5 g of fat and 0 g of fiber. Its 1.1 µg of B12 covers 46% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.

What is Lactose-free low-fat milk?

Lactose-free low-fat milk is cow’s milk with the lactose broken down and some of the fat removed. It keeps the familiar, mild taste of milk, though it may seem a little sweeter than regular milk. You can drink it on its own or use it much as you would other milk.

It works well in coffee, tea, cereal and porridge, and can also be used in sauces and baking. It provides protein and calcium, with less fat than whole milk. For an easy breakfast, pair it with oats or cereal and fruit; choose it when you want milk but prefer a lower-fat option.

Lactose-free low-fat milk Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.8g

· 2% DV

Protein

3.4g

· 7% DV

Fat

· 1% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 46% · Protein 33% · Fat 21%

Lactose-free low-fat milk Vitamins & Minerals

Vitamins

B12

0.45µg · 19% DV

0.18mg · 14% DV

Biotin

3.5µg · 12% DV

0.35mg · 7% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Iodine

16µg · 11% DV

Selenium

2.5µg · 5% DV

How Nutritious Is Lactose-free low-fat milk?

Nutrient density

Medium

55/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

41/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Lactose-free low-fat milk Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Lactose-free low-fat milk

To burn the 41 calories in 100 g:

🚶

10min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Lactose-free low-fat milk Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Lactose-free low-fat milk Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Lactose-free low-fat milk Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Lactose-free low-fat milk Fat Profile

SATURATED

0.65g

MONOUNSATURATED

0.25g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 1.5:1

Below the ideal 4:1 — a good omega balance.

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Foods Similar to Lactose-free low-fat milk

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Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

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61 kcal

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Cream

340 kcal

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Frequently Asked Questions About Lactose-free low-fat milk

How is lactose-free low-fat milk made?

Lactose-free low-fat milk is made by adding the enzyme lactase, which breaks lactose into glucose and galactose. The process does not remove milk proteins, so the milk is still unsuitable for someone with a cow’s milk protein allergy.

Why does lactose-free low-fat milk taste sweeter than regular milk?

Lactose-free low-fat milk can taste sweeter because lactase breaks lactose into simpler sugars that taste sweeter to many people. That difference in taste does not necessarily mean sugar has been added.

Can people with lactose intolerance drink lactose-free low-fat milk?

Yes, many people with lactose intolerance can drink lactose-free low-fat milk more comfortably because most of the lactose has been broken down. It still contains milk proteins, so it is not a substitute for dairy-free milk if you have a milk allergy.

Can you use lactose-free low-fat milk in coffee?

Yes, lactose-free low-fat milk works in both brewed coffee and espresso drinks. It can be heated and frothed, although its lower fat content usually makes the foam less rich than foam made with whole milk.

Can you bake with lactose-free low-fat milk?

Yes, lactose-free low-fat milk can replace regular milk in most baking recipes, usually in the same amount. Since it contains less fat than whole milk, baked goods may be a little less rich, but the substitution generally works well.

Does lactose-free low-fat milk have the same protein and calcium as regular milk?

Yes, lactose-free low-fat milk generally provides similar protein and calcium to regular low-fat milk. Lactase breaks down the milk sugar; it does not remove those nutrients.

Does lactose-free low-fat milk need to be refrigerated before opening?

It depends on how the lactose-free low-fat milk was packaged. Refrigerated milk must stay chilled, while shelf-stable cartons can be stored unopened at room temperature; follow the storage instructions on the carton.

How long does lactose-free low-fat milk last after opening?

Keep lactose-free low-fat milk refrigerated after opening and follow the carton’s guidance for how soon to use it. Close the cap between servings, return it to the fridge promptly, and discard it if its smell or appearance changes.

Can you freeze lactose-free low-fat milk?

Yes, you can freeze lactose-free low-fat milk, but it may separate or become grainy after thawing. Leave room in the container for expansion, thaw it in the refrigerator, and shake it well before drinking or cooking with it.

Can lactose-free low-fat milk be heated or boiled?

Yes, lactose-free low-fat milk can be heated or boiled; heat does not turn the broken-down sugars back into lactose. Warm it gradually and stir to reduce scorching or a cooked taste, especially when preparing a sauce or hot drink.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 27, 2026