Is Mozzarella Lactose-Free?

Mozzarella—oh, what a delicious cheese! It’s that stretchy, melty goodness on your pizza or the star of a fresh Caprese salad. But if you’re lactose intolerant, you might be wondering: Can I still eat mozzarella without my stomach revolting? Let’s break it down.

What’s Mozzarella, Anyway?

Mozzarella is a semi-soft, non-aged cheese from southern Italy. It’s made using the pasta filata method (that’s fancy talk for ‘stretched curd’) and comes in two main types:

• Mozzarella Fior di Latte: Made from cow’s milk.
• Mozzarella di Bufala Campana: Made from Italian buffalo’s milk.

Fresh mozzarella is soft, moist, and white, although sometimes it might look a bit yellow or brown thanks to an enzyme called R110. It’s best eaten fresh, usually the day after it’s made, but you can keep it in brine for up to a week or in vacuum-sealed packages for longer.

Mozzarella isn’t just for pizza—it’s also perfect in pasta dishes or paired with tomatoes and basil in a classic Caprese salad. So, can you still enjoy it if you’re avoiding lactose? Let’s find out.

Why Does Mozzarella Have Lactose?

Lactose is a type of sugar naturally found in milk and dairy products. Since mozzarella is made from cow’s or buffalo’s milk, it naturally contains lactose.

If your body doesn’t produce enough lactase (the enzyme that breaks down lactose), eating mozzarella might lead to stomach pain, bloating, or gas—classic signs of lactose intolerance.

Fresh mozzarella, with its high moisture content, tends to have more lactose than aged cheeses. It contains about 2 grams of lactose per serving, which is enough to upset your stomach if you’re lactose intolerant.

Can You Eat Mozzarella If You’re Lactose Intolerant?

The short answer: It’s probably best to skip it.

With up to 2 grams of lactose per serving, mozzarella isn’t low-lactose. Eating it could trigger those uncomfortable symptoms we talked about.

But here’s the thing—everyone’s tolerance is different. Some people with lactose intolerance can handle small amounts of lactose without any issues, while others can’t risk it at all.

If mozzarella is your cheesy weakness, you could try a small amount and see how your stomach reacts. But if you’re unsure, it’s always smart to check with a healthcare professional. They can give you the best advice tailored just for you.

What Are My Options?

If mozzarella’s off the table, don’t worry—there are some tasty alternatives:

• Lactose-Free Mozzarella: Some brands offer lactose-free versions, specially treated to remove lactose. It’s basically mozzarella without the tummy trouble!
• Aged Cheeses: Cheeses like Parmesan, Swiss, or cheddar have much lower lactose levels because of the aging process. You might find you tolerate these better.
• Plant-Based Cheese: Made from nuts, soy, or coconut, these cheeses are lactose-free and come in all sorts of flavors and textures.
• Nutritional Yeast: It’s not cheese, but this gives a cheesy, nutty flavor to dishes. Great for pasta or sauces!

Try these out and see which ones work for you!

The Verdict

Mozzarella is undeniably tasty, but if you’re lactose intolerant, it’s probably best to avoid it. With up to 2 grams of lactose per serving, mozzarella isn’t low-lactose, and it could lead to some pretty uncomfortable stomach issues.

But hey, lactose intolerance doesn’t mean giving up on flavor! With lactose-free options and plenty of tasty alternatives, you can still enjoy cheesy dishes without the digestive drama.

So next time you’re making homemade pizza or a fresh salad, pick the right cheese for your tummy’s sake. Your taste buds—and your stomach—will thank you!