Lactose-Free Milk vs Milk: Which Is Better?

Could you picture a world where a bowl of ice cream or a cup of joe doesn’t come with a side of digestive issues? Lactose-free milk makes that a reality! For those who love dairy but whose bodies aren’t a fan of lactose, lactose-free milk is an amazing cow’s milk alternative – and there are many products out there that use it. You also might be wondering, “How does lactose-free milk compare to regular milk?” Well, we’re here to find out. Read on to learn more about their differences and how to use them in the kitchen.

Comparing lactose-free milk vs milk

	Lactose-free milk	Cow milk (including whole, 2%, skim, etc.)
Type	Animal-based	Animal-based
Allergens	Milk	Milk
Vegan?	No	No
Paleo?	No	No
Keto?	No	No

Differences between lactose-free milk and milk

Lactose-free milk and regular cow’s milk are essentially the same, with one big difference. While you might assume lactose-free milk has lactose taken out of it, it is actually just regular cow milk with the addition of lactase, the enzyme responsible for breaking down lactose. People with lactose intolerance don’t have enough of the lactase enzyme. Just like regular milk, lactose-free milk comes in varying levels of fat content. 

After milking, cow milk is typically pasteurized and homogenized for safety and consistency. Keep in mind that lactose-free milk is still unsuitable for those with cow milk allergies.

Types of cow’s milk

As there are so many varieties of cow’s milk on the market, let’s first look at an overview:

Whole milk: Dairy milk in its “purest” form with 3.5% milk fat, the highest fat content of all cow’s milk.

2% milk (reduced-fat): A lighter option with some fat removed – about 2% milk fat

1% milk (low-fat): An even leaner milk with around 1% milk fat that’s lower in calories.

Skim milk (non-fat): Cow’s milk that contains virtually no milk fat, low in calories without compromising on taste.

Raw cow milk (whole): Unpasteurized milk straight from the farm to your glass, keeping all its natural components, but may carry health risks.

Flavored milk: Dairy milk infused with added flavors like chocolate, vanilla, or strawberry, making it higher in sugar.

How to use lactose-free milk vs milk

As the consistency, flavor, and general makeup of both lactose-free milk and regular cow’s milk are the same, you can use them interchangeably in many ways:

• Blend up a creamy milkshake.
• Enhance the texture and taste of your oatmeal or chia pudding.
• Create smooth sauces, gravies, and creamy pasta dishes.
• Cook classic comfort foods like scalloped potatoes.
• Make your own ice cream at home.
• Froth for creamy hot drinks, lattes, or tea.

Can you substitute lactose-free milk for milk?

Absolutely! Lactose-free milk works as an exact substitute for regular milk in virtually everything. It has the same familiar creamy texture and taste, all while being gentle on the stomach if you’re lactose-intolerant.

Nutrition: Lactose-free milk vs milk

Lactose-free milk comes in all levels of fat content, and its nutritional content will be almost exactly the same as its regular milk counterpart. It is typically fortified to match the nutrient profile of regular milk and will also retain its calcium, protein, and vitamin D and B12 content, among other nutrients. Whole milk will contain more calories and total fat compared to reduced-fat or non-fat options. You’ll also notice that whole milk has a lower total carb content. This is because more of its volume is made up of fat, which doesn’t contain lactose (a disaccharide sugar).

Per 1 cup (237 ml/8 oz.)	Calories	Total fat (sat. fat)	Total carbs	Total sugars (incl. added)	Protein	Calcium	Vit D
Lactose-free milk	130	5g (3 g)	13 g	12 g (0 g)	8 g	25% DV	15% DV
Whole milk	160	8 g (4.5 g)	11g	10 g (0 g)	8 g	25% DV	10% DV
2% milk	130	5 g (3 g)	12 g	12 g (0 g)	8 g	25% DV	10% DV
1% milk	110	2.5 g (1.4 g)	13 g	12 g (0 g)	8 g	25% DV	10% DV
Skim milk (non-fat milk)	90	0 g	13 g	12 g (0 g)	8 g	30% DV	25% DV

How to store lactose-free milk and milk

Both milk options should be stored in the refrigerator in a well-sealed container. While all unopened milk lasts 4 – 7 days past the expiration date, opened milk shelf life depends on the type: whole milk lasts around 5 – 7 days, while reduced-fat and skim last 7 days, and lactose-free milk lasts 7 – 10 days. In some cases, lactose-free milk may have a longer shelf-life than regular milk if it’s ultra-pasteurized or made with ingredients that don’t go bad as quickly.

Lactose-free milk vs milk: Which is better?

Being lactose-intolerant myself, it’s nice to know that there’s an exact replica of cow’s milk out there that won’t compromise on flavor, texture, and nutrition. For those who don’t do well with regular milk, lactose-free milk is definitely the better option. It’ll provide the same experience you’d get cooking and baking with dairy milk or adding it to a drink, so you won’t miss out! If you’re looking for other types of milk to try out, nut milks are also a fan favorite among those who are lactose-intolerant!

FAQs