All 83 foods we've scored for lactose

Where it turns up

• •The plain dairy: milk, yogurt, kefir, ice cream, custard, milkshakes, milky coffees, condensed and evaporated milk. Cream, sour cream and crème fraîche carry less than milk does, because they're mostly fat.
• •Fresh, soft cheeses — cottage, ricotta, cream cheese, mascarpone. Hard aged cheeses hold very little, because most of the lactose leaves with the whey and ageing uses up the rest.
• •Packet food carrying milk powder, milk solids or whey in the ingredients list: cheese-flavoured crisps and snacks, instant mash, instant soup sachets, milk and white chocolate. Plain sliced bread, crackers and gravy granules usually carry no milk at all — it's the ingredients list that decides this one, not the aisle.
• •Savoury food nobody would call creamy — a few sausages and deli meats list milk powder or milk protein as a binder, usually in small amounts. Most don't, so it's a label to glance at rather than a rule.
• •Protein powders and shakes made with whey concentrate — isolate has had most of the lactose stripped out.
• •Tablets and capsules often use lactose as a filler, though the amount in one is a tiny fraction of what's in a glass of milk.