Feta is not completely lactose free, but it’s close. A generous 125-gram serving contains only about 0.13 grams of lactose, which is low enough that most people with lactose intolerance can eat it without symptoms. For context, a glass of milk contains roughly 12 to 13 grams of lactose, making feta’s trace amount nearly negligible.
Why Feta Is So Low in Lactose
Two things happen during cheesemaking that strip away most of the lactose. First, when curds form and separate from whey, the majority of the lactose drains off with the liquid whey. Second, the bacteria used to ferment the cheese (lactic acid bacteria) feed on whatever lactose remains, converting it into lactic acid. This is the same process that gives feta its tangy flavor.
Feta also spends weeks to months aging in brine, giving those bacteria extra time to consume residual lactose. By the time feta reaches your plate, almost all the original lactose has either drained away or been eaten by bacteria. The small amount left, roughly 0.1 grams per ounce, is well below the threshold that triggers digestive trouble for most lactose-intolerant people.
How Feta Compares to Other Cheeses
Feta falls into the same low-lactose category as aged and matured cheeses. Cheddar, Parmesan, brie, and camembert all contain near-zero lactose for the same reasons: whey drainage and bacterial fermentation over time. The longer a cheese ages, the less lactose it retains.
Fresh, unaged cheeses are a different story. Ricotta, cottage cheese, and cream cheese retain more whey and haven’t fermented as long, so they carry significantly more lactose. Mozzarella sits somewhere in the middle. If you tolerate feta well, you’ll likely do fine with most hard or aged cheeses, but fresh cheeses may still cause discomfort.
Does the Milk Source Matter?
Traditional Greek feta is made from sheep’s milk or a blend of sheep’s and goat’s milk. In the European Union, feta has Protected Designation of Origin status, meaning products labeled “feta” must use these milk types and originate from specific regions of Greece. Outside the EU, however, many brands sell cow’s milk versions labeled as feta.
Sheep’s milk starts with somewhat less lactose than cow’s milk. In a 650-milliliter comparison, sheep’s milk contained about 24.9 grams of lactose versus 33.3 grams in cow’s milk. That said, the cheesemaking process removes so much lactose regardless of the starting milk that the difference in the finished cheese is minimal. Whether your feta comes from sheep, goat, or cow milk, the final lactose content will be very low.
If you want traditional sheep’s milk feta, check the ingredient list. Labels are required to declare which animal species the milk comes from, so you can identify the source before buying.
How Much Feta Can You Eat?
Most people with lactose intolerance can handle up to 12 grams of lactose in a single sitting before symptoms appear, and many tolerate smaller amounts with no issues at all. Since a full 125-gram portion of feta, roughly half a standard block, contains just 0.13 grams, you’d need to eat an impractical amount to approach that threshold. For everyday use, crumbling feta over a salad or into a recipe is unlikely to cause problems.
One thing to watch is sodium. A single ounce of feta packs about 375 milligrams of sodium due to the brining process. That same ounce delivers around 5 grams of protein and 61 milligrams of calcium. So while lactose isn’t a practical concern with feta, portion size might still matter if you’re monitoring salt intake.
When Feta Might Still Cause Trouble
If you react to feta despite its minimal lactose, the issue may not be lactose at all. Some people have a true milk protein allergy, which involves an immune response to casein or whey proteins rather than difficulty digesting lactose sugar. Feta retains these proteins regardless of how long it ages. A milk protein allergy requires avoiding all dairy, not just high-lactose products.
It’s also worth noting that sensitivity varies. A small number of people react to even trace amounts of lactose, particularly those with severe primary lactase deficiency. If you’re in this group and trying feta for the first time, starting with a small portion lets you gauge your personal tolerance without committing to a full serving.