The following are lactose levels in foods which commonly set off lactose-intolerance symptoms. Reducing lactose intake, without cutting it out completely, is helpful for some sufferers.
Yoghurt, plain, low-fat, 240 mL 5 g
Milk, reduced fat, 240 mL 11 g
Swiss cheese, 28 g 1 g
Ice cream, 120 mL 6 g
Cottage cheese, 120 mL 2–3 g
While lactose intolerance does not directly affect an individual's nutritional needs, the need to reduce or avoid lactose-containing foods is a nutritionally significant restriction in one's diet. Plain or flavored cow's milk, typically the most problematic product for lactose discomfort, is a naturally rich source of calcium and potassium; it is also fortified with vitamin D and (for lowfat products) vitamin A by national law in most industrialized countries. In lactose-tolerant populations, it is often a main source of these essential nutrients—and, for lacto-vegetarians, a main source of vitamin B12. Individuals who reduce or eliminate consumption of milk must obtain them from alternative dairy or non-dairy sources.
Dairy
Other dairy products, except butter and milk-protein supplements, are similarly rich in calcium and potassium; none, however, are normally fortified with vitamins A or D. Dairy substitutes, such as soy or rice, are not naturally rich in calcium, potassium, or vitamins A or D (and, like all non-animal products, contain no vitamin B12). Prominent brands of these products, however, are often voluntarily fortified with many of these nutrients (this is typically advertised prominently on the packaging, particularly where it is not required by law); and an increasing number of calcium-fortified breakfast foods, from orange juice to bread to dry cereal, have been appearing on supermarket shelves. Many fruits and vegetables are rich in potassium and vitamin A; animal products like meat and eggs are rich in vitamin B12, and the human body itself produces some vitamin D from exposure to direct sunlight. Finally, a dietician or physician may recommend a vitamin or mineral supplement to make up for any remaining nutritional shortfall.Lactose-reduced and -free dairy products have the same nutritional content as their full-lactose counterparts. In addition, neither home treatment with lactase drops, nor supplementation with lactase tablets, reduces the content or absorption of nutrients from any food.
