1 cup (medium) of Lactose-Free Milk (240 g) has 103 calories. That works out to 43 calories per 100 g. It contains 11.5 g of carbs, 7.9 g of protein, 2.4 g of fat and 0 g of fiber. Its 1.1 µg of B12 covers 45% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.

What is Lactose-Free Milk?

Lactose-free milk is regular milk in which the lactose has been broken down with the enzyme lactase. It retains milk’s protein and calcium, and can be used just like ordinary milk in a glass or in cooking. In many places, people pour it over cereal, add it to coffee or tea, or use it in sauces, baking and desserts.

Its smooth texture is much like that of regular milk, though the broken-down sugars can make it taste slightly sweeter. It offers protein alongside its natural milk sugars, with 3.3 g of protein per 100 g. Choose it when you want milk in your usual meals; if its sweetness stands out in a recipe, you can reduce any added sugar a little.

Lactose-Free Milk Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.8g

· 2% DV

Protein

3.3g

· 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 32% · Fat 22%

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Lactose-Free Milk Vitamins & Minerals

Vitamins

B12

0.45µg · 19% DV

0.18mg · 14% DV

Biotin

3.2µg · 11% DV

0.36mg · 7% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Iodine

16µg · 11% DV

Potassium ⭐

150mg · 4% DV

How Nutritious Is Lactose-Free 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 Milk Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

2.2

Low

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

How to Burn Off Lactose-Free Milk

To burn the 43 calories in 100 g:

🚶

11min

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 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 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 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 Milk Fat Profile

SATURATED

0.65g

MONOUNSATURATED

0.28g

POLYUNSATURATED

0.08g

⚖️

Omega 6:3 ratio 2:1

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

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Frequently Asked Questions About Lactose-Free Milk

Is lactose-free milk still real milk?

Yes. Lactose-free milk is dairy milk treated with the enzyme lactase, which breaks lactose into simpler sugars. It still contains milk proteins, so it is not a plant-based alternative.

Is lactose-free milk healthier than regular milk?

Lactose-free milk is not automatically healthier than regular milk; its main advantage is that it is easier to digest for many people with lactose intolerance. The two are broadly similar in protein and calcium.

Does lactose-free milk have more sugar than regular milk?

Lactose-free milk often tastes sweeter because its lactose has been split into glucose and galactose. That does not necessarily mean sugar was added; check the ingredients if you want to know whether a product contains added sweeteners.

Can lactose-free milk cause diarrhea?

It can, but lactose is not the only possible cause of diarrhea after drinking milk. Lactose-free milk still contains dairy proteins, and some people react to those or to another digestive issue.

Can you freeze lactose-free milk?

Yes, you can freeze lactose-free milk, though thawing may change its texture or cause slight separation. Leave room in the container for expansion, thaw it in the refrigerator, then shake it well before using.

Can lactose-free milk be used in baking?

Yes, use lactose-free milk in cakes, pancakes, sauces, and other recipes in the same amount as regular milk. Its slightly sweeter taste may be noticeable in some recipes, but it generally works as a direct substitute.

Can lactose-free milk be frothed for coffee?

Yes, lactose-free milk can be steamed or frothed for coffee. It may foam differently depending on its protein and fat content, so use cold milk and avoid overheating it for a smoother foam.

Does lactose-free milk go bad faster after opening?

Once opened, lactose-free milk should be refrigerated and used within the period stated on its carton. Do not rely on its sweeter taste to judge freshness; discard it if it smells sour or looks curdled.

Can lactose-free milk be used to make cheese?

Sometimes, but lactose-free milk may not behave like regular milk in cheesemaking because its sugars have already been split. Results depend on the cheese recipe and cultures, so use a recipe specifically tested with lactose-free milk.

Is lactose-free milk safe for people with a milk allergy?

No. Lactose-free milk still contains the milk proteins that trigger a milk allergy. It may suit someone with lactose intolerance, but it is not a safe substitute for dairy-free milk when milk proteins must be avoided.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026