Milk, lactose free, low fat (1%)
Common food
Photo: Wikipedia
This is cow's milk with the naturally occurring sugar (lactose) enzymatically broken down, then filtered to remove most of its fat, leaving a clean, slightly sweet, and refreshingly light liquid. It pours like regular milk but offers a smoother, less cloying sweetness due to the pre-digested lactose, with a lean, protein-rich nutritional profile.
Calorie split: 32% protein · 48% carbs · 20% fat
↓ Full nutrition💚 Why it's loved
It's a beloved staple for its creamy, familiar taste without the digestive discomfort of lactose, making it a versatile base for everything from morning cereal and coffee to smoothies and baking.
⚠️ Watch-outs & how to enjoy it better
The pre-digested sugars can cause a quicker rise in blood sugar compared to regular milk, which may be a concern for some. It's also a common allergen (milk protein), and the low-fat content means it's less satiating than whole milk. To counteract blood sugar impact, pair it with protein (like nuts) or fiber (like oats).
Key benefits
- Naturally lactose-free for easy digestion
- Low in fat (1%) and calories
- Excellent source of high-quality protein
- Rich in calcium and vitamin D
- Contains pre-digested sugars (glucose/galactose) for quick energy
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The lactase enzyme used to make it 'lactose-free' is often derived from fungi like Aspergillus oryezae, the same mold used to make soy sauce and sake.
Full nutrition (USDA data · scales with serving)
| Water | 89.7 g |
| Energy | 43.0 kcal |
| Protein | 3.4 g |
| Total lipid (fat) | 0.95 g |
| Carbohydrate, by difference | 5.2 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 5.0 g |
| Calcium, Ca | 126 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 103 mg |
| Potassium, K | 159 mg |
| Sodium, Na | 39.0 mg |
| Zinc, Zn | 0.43 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 2.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.14 mg |
| Niacin | 0.11 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 17.4 mg |
| Vitamin B-12 | 0.61 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 58.0 ug |
| Retinol | 58.0 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.02 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.1 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.57 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.09 g |
| SFA 16:0 | 0.27 g |
| SFA 18:0 | 0.10 g |
| Fatty acids, total monounsaturated | 0.21 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.21 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.03 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 5.0 mg |
Amino acid profile (per 100g)
Estimated from Potatoes, mashed, prepared from granules, without milk, whole milk and margarine — USDA does not publish this profile for Milk.
| Tryptophan | 0.02 g |
| Threonine | 0.09 g |
| Isoleucine | 0.11 g |
| Leucine | 0.17 g |
| Lysine | 0.15 g |
| Methionine | 0.04 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.10 g |
| Tyrosine | 0.09 g |
| Valine | 0.13 g |
| Arginine | 0.08 g |
| Histidine | 0.05 g |
| Alanine | 0.07 g |
| Aspartic acid | 0.25 g |
| Glutamic acid | 0.39 g |
| Glycine | 0.05 g |
| Proline | 0.15 g |
| Serine | 0.10 g |
FAQ
Is lactose-free milk just regular milk with lactase pills added?
No, it's milk where the lactase enzyme has been added during processing to break down the lactose into simpler sugars (glucose and galactose) before you even drink it. This is different from taking a pill with a meal.
Does it taste sweeter than regular milk?
Yes, slightly. Glucose and galactose are sweeter than lactose, so the milk has a mild, natural sweetness without added sugar.
Can I use it as a 1:1 substitute for regular milk in recipes?
Absolutely. It behaves identically in cooking and baking. The broken-down sugars may even promote better browning in things like pancakes or custards.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.43 kcal/g · 31% calories from protein · 0.0 g fiber · 5.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.25 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.