Is kefir lactose-free?
No, regular kefir is not lactose free. In a 2022 study in the journal Molecules, traditional cow-milk kefir still had 3.12 g of lactose per 100 mL, and the authors state that kefir still contains significant amounts of lactose. Only kefir made from milk treated with lactase enzyme was close to lactose free (0.01 g per 100 mL).
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In this article
How much lactose is in kefir?
A 2022 study (Rutkowska and colleagues, Molecules) made kefir from cow milk standardized to 1.5% fat and measured the lactose after 18 hours of fermentation and 7 days in the fridge.
| Kefir in the study | Lactose (g per 100 mL) |
|---|---|
| Traditional | 3.12 |
| Lactose free (milk treated with beta-galactosidase first) | 0.01 |
The paper also gives about 3.6 g per 100 g for traditional kefir in its text and does not explain the gap, so treat the exact figure as approximate. It is one lab and one product; other kefirs will differ.
Does fermentation remove lactose?
It lowers it but does not remove it. The authors write that kefir still contains significant amounts of the milk sugar. For comparison, USDA FoodData Central lists 5.05 g of lactose per 100 g of whole milk.
How do you get lactose-free kefir?
In the study the lactose-free version was made by adding the enzyme beta-galactosidase to the milk for 24 hours before fermenting. If you buy kefir, look for a “lactose free” statement on the label. We found no official source that lets us say a plain kefir is safe for everyone with lactose intolerance.
What does NIDDK say about lactose intolerance?
The NIDDK says many people could have about 12 grams of lactose (about 1 cup of milk) without or with only mild symptoms, and that yogurt is often easier to tolerate. It does not mention kefir. Ask a doctor or dietitian about your own tolerance.
People also ask
Is kefir lactose free?
Regular kefir is not. A 2022 study found 3.12 g of lactose per 100 mL in traditional kefir. Kefir made from lactase-treated milk had 0.01 g per 100 mL.
Does kefir have less lactose than milk?
Fermentation lowers lactose, but the study's authors say kefir still contains significant amounts. USDA lists 5.05 g per 100 g for whole milk; the study measured 3.12 g per 100 mL in one traditional kefir.
Can people with lactose intolerance drink kefir?
We found no official source that says so. NIDDK says many people can have about 12 g of lactose with no or mild symptoms but does not mention kefir. Ask a doctor or dietitian.
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