What Is Lactose-Free Milk and How Does It Differ from Dairy-Free Milk?

When it comes to milk alternatives, the abundance of available options is nothing short of overwhelming. The best place to start is determining what your needs are in a milk choice. For those who follow a plant-based diet or are allergic to dairy, there are a variety of nondairy milks. These options can be made from a range of plant-based ingredients like nuts, seeds and grains. Nut, seed and grain milks are naturally dairy-free and lactose-free (lactose is the carbohydrate or sugar found in animal-based milks).

However, for those who are only trying to steer clear of lactose and aren’t allergic to dairy, there are dairy-based, lactose-free options. If you’re in the process of making lactose-free food swaps, you’ll be happy to know that there are plenty of lactose-free dairy options on the market.

What is lactose-free milk?

Lactose-free milk encompasses a range of products. It can be milk made without dairy, including plant-based products. Alternatively, it can be a dairy-based milk (whether that be from a cow, goat, sheep or otherwise) that has lactase added to it. Lactase is the enzyme that breaks down lactose. When lactase is added to dairy products, what results is an effectively lactose-free final product.

Lactose-intolerant folks can enjoy both dairy-free and lactose-free milks with no adverse reactions. However, lactose-free dairy milk is not a great option for those following a plant-based lifestyle or who are allergic to dairy or dairy components like whey.

Lactose-free vs. dairy-free milk

The main difference between lactose-free and dairy-free milk is the ingredients it’s made with. Lactose-free milk can be made from dairy that has had its lactose content broken down (and effectively removed) by way of lactase enzymes. It can also be made with plant-based ingredients, as lactose is a carbohydrate unique to dairy. Dairy-free milk will always be lactose-free while also helping consumers avoid dairy completely.

Lactose-free dairy milks

Lactose-free dairy milks generally have a few key differences compared to dairy-free milks. They tend to be higher in protein, calcium, vitamin D and phosphorus. This yields a more satisfying product that supports and maintains healthy muscle and tissue growth. It also helps promote optimal bone health. One downside is that lactose-free dairy milks contain lower water content than dairy-free milk. This means they’re slightly less hydrating.

Nondairy milks

There’s almost an entire grocery store aisle dedicated solely to nondairy milks. This sea of options can make a purchasing decision tricky. Here are some of the most popular to get you started:

• Soy: As the original nondairy milk, soy is still loved by many thanks to its creamy texture and higher protein content. This dairy-free go-to boasts an impressive eight grams of protein per cup. This is the exact amount you’ll find in a cup of cow’s milk, and soy milk has comparable amounts of phosphorus too. This is great news for those trying to boost their protein intake through milk. There are plenty of brands that fortify their product with calcium and vitamin D. The smooth texture of this milk makes it a great addition to recipes like overnight oats.
• Almond: If you love the taste of almonds, then almond milk may be the best option for you as it offers a subtle nutty flavor. Though a very low protein option, almond milk tends to contain about a third of the calories of dairy milk, which is a draw for some. There are also many fortified almond milks that up the protein, calcium, phosphorus and vitamin D content. This milk tends to have a rich, creamy consistency—perfect for a vegan hot cocoa recipe.
• Oat: Compared to the first two options, oat milk tends to be a little less creamy as it is low in fat (and protein for that matter). Some oat milks may also contain traces of gluten if they’re made with oats from a facility that also processes wheat. While this information likely won’t be available on the packaging of many oat milk products, it’s something to keep in mind if you have gluten intolerance. However, for those without this issue, oat milk can be a great option for cooking and baking.
• Coconut: On the creaminess scale, coconut-based milk (not the ultra-thick stuff from a can) takes the cake. It tends to have one of the highest fat contents of the dairy-free milks. However, unfortified, it contains very little protein and about the same amount of calories as a glass of dairy milk. Nutrition aside, coconut milk is an ideal swap-out for dairy in sweeter culinary creations like this coconut cream pie recipe.

Is goat’s milk lactose-free?

While goat’s milk is often thought of as a better option for those with lactose intolerance, this unfortunately is not the case. Goat’s milk still contains the carbohydrate lactose, like all other animal-based milks. It does have slightly smaller amounts than cow’s milk, though. This means that unless you can track down a lactose-free goat’s milk (a challenge in most grocery stores), it will still most likely trigger symptoms in those with lactose intolerance.

What brands of milk are lactose-free?

There are plenty of lactose-free dairy-based milk brands to choose from nowadays. These options are full of protein, calcium, phosphorus and vitamin D:

• 365 by Whole Foods Market Lactose-Free Whole Milk
• Horizon Organic Lactose-Free Reduced Fat Milk
• Fairlife Ultra-Filtered Milk, Lactose Free, 2%
• Lactaid Lactose Free 2% Reduced Fat Milk