Keto-style shoppers who can have dairy
If you want lactose-free cow’s milk, count the carbohydrate in the amount you use rather than treating “lactose-free” as a carbohydrate claim. Tesco lists 3.3g per 100ml for its semi-skimmed drink.
Who is choosing?
People avoiding lactose, but not milk
A lactose-free dairy drink may suit your ingredient preference if milk itself is suitable for you. The Arla LactoFREE semi-skimmed drink listed by Waitrose & Partners contains semi-skimmed milk and lactase enzyme; it is not a dairy-free substitute.
Shoppers who need a dairy-free drink
A no-sugar soya drink is a different route from lactose-free cow’s milk. Waitrose & Partners lists 0g carbohydrate per 100ml for Alpro’s no-sugar soya drink; check its soya ingredient against your own allergen needs.
What should you check?
Start with whether milk or soya is suitable for you, then compare carbohydrate on the label using the amount you actually pour. Fat level and storage format can help you choose between products that meet those first checks.
| Priority | What to check | Your needs |
|---|---|---|
| Carbohydrate | Compare carbohydrate on the same per-100ml or per-100g basis, then calculate it for your portion. Tesco lists 3.3g per 100ml and 6.6g per 200ml for its lactose-free semi-skimmed drink; Waitrose & Partners lists 0g per 100ml for Alpro’s no-sugar soya drink. | I want to know what my usual pour contributes, whether it goes into a drink or is served on its own. |
| Ingredients and allergens | Read the ingredients and allergen statement: Tesco’s lactose-free semi-skimmed drink contains milk, while the Alpro drink listed by Waitrose & Partners contains soya. M&S states that its lactose-free products are not suitable for dairy allergy or galactosaemia. | If I need to avoid milk, “lactose-free” is not enough; if I choose soya instead, that ingredient must also be suitable. |
| Fat level | Check fat alongside carbohydrate rather than assuming whole milk has less carbohydrate. M&S lists 3.8g fat and 3.4g carbohydrate per 100g for its whole lactose-free milk, versus 1.7g fat and 3.3g carbohydrate per 100g for its semi-skimmed version. | I may prefer whole or semi-skimmed milk, but I still need to count the carbohydrate in either choice. |
| Carton format | Check whether the carton is chilled or long-life, how to store it before opening and the pack’s instructions after opening. Consider how many cartons you will use. | A multi-carton pack needs to fit my storage space and how quickly I use each opened carton. |
Common buying mistakes
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Reading “lactose-free” as “dairy-free”
Lactose-free cow’s milk remains a milk product. M&S states that its lactose-free products are not suitable for dairy allergy or galactosaemia.
Check the full ingredients and allergen statement. If you choose a dairy-free drink instead, check its allergens too, including soya where relevant.
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Leaving lactose-free milk out of the carbohydrate count
Tesco lists 6.6g carbohydrate in a 200ml serving of its lactose-free semi-skimmed drink, so the amount poured matters.
Read the carbohydrate value and work it out for your usual serving before deciding whether the drink fits your eating pattern.
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Assuming whole milk has less carbohydrate
M&S lists 3.4g carbohydrate per 100g for its whole lactose-free milk and 3.3g per 100g for its semi-skimmed version, although their fat values differ.
Choose the fat level you prefer, then check carbohydrate and portion size separately.
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Buying more cartons than you can use
Storage needs can change once a carton is opened, even when it is sold as long-life.
Check the pack’s before- and after-opening instructions and consider how many cartons you are likely to use.
Brands and retailer ranges
These ranges illustrate different dairy and dairy-free choices; a retailer’s inclusion here does not mean every product in its range has the same ingredients or nutrition values.
Arla LactoFREE
A branded lactose-free dairy range; the semi-skimmed drink listed by Waitrose & Partners is made with semi-skimmed milk and lactase enzyme.
- An option when you want lactose-free cow’s milk and can have milk.
- Waitrose & Partners states that this Arla product is not suitable for people with a milk allergy.
Tesco Lactose Free
Tesco’s own-label lactose-free dairy drinks include a semi-skimmed option.
- Tesco lists 3.3g carbohydrate per 100ml and 6.6g per 200ml for its semi-skimmed drink.
- Its listed ingredients include milk and reconstituted lactose-reduced milk.
Sainsbury’s Everyday Lactose Free
An own-label lactose-free dairy range with whole and semi-skimmed drinks listed by Sainsbury’s.
- Sainsbury’s lists 3.4g carbohydrate and 3.8g fat per 100g for its whole drink.
- The whole drink’s ingredients include cow’s milk; it is not a dairy-free choice.
M&S Made Without
M&S lists whole and semi-skimmed lactose-free cow’s milk in this range.
- M&S’s per-100g labels let you compare whole milk at 3.4g carbohydrate and 3.8g fat with semi-skimmed milk at 3.3g carbohydrate and 1.7g fat.
- M&S states that its lactose-free products are not suitable for dairy allergy or galactosaemia.
Waitrose & Partners
A retailer listing both Arla lactose-free dairy and Alpro no-sugar soya drinks.
- Its Alpro listing gives 0g carbohydrate per 100ml and identifies soya in the ingredients.
- Check the label of the specific drink: the Arla product contains milk, while the Alpro product contains soya.
Joybuy product options
This option represents the dairy-free, no-sugar soya route rather than lactose-free cow’s milk. Check whether soya is suitable for you and whether an 8 × 1L pack matches how you use and store the drink.
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Alpro Soya No Sugars Long Life Drink, 8 × 1L
A soya drink to consider when you want a dairy-free alternative to lactose-free cow’s milk. This is an 8 × 1L long-life pack; check the carton’s nutrition, soya allergen and storage instructions before buying.
Frequently asked questions
Is lactose-free milk automatically suitable for keto-style eating?
No. Lactose-free does not mean carbohydrate-free: Tesco lists 3.3g carbohydrate per 100ml, or 6.6g per 200ml, for its semi-skimmed drink. Count the amount you actually use when deciding whether it fits your plan.
Can someone with a milk allergy choose lactose-free cow’s milk?
No. Lactose-free cow’s milk still contains milk. M&S states that its lactose-free products are not suitable for dairy allergy or galactosaemia; check the ingredients and allergen statement of any alternative as well.
Does whole lactose-free milk have less carbohydrate than semi-skimmed?
Not in the M&S products compared here: its whole lactose-free milk lists 3.4g carbohydrate per 100g, while its semi-skimmed milk lists 3.3g per 100g. Their listed fat values are 3.8g and 1.7g per 100g respectively, so choose fat level and carbohydrate allowance as separate considerations.
What if I need a dairy-free drink with less labelled carbohydrate?
The Alpro no-sugar soya drink listed by Waitrose & Partners has 0g carbohydrate per 100ml, compared with 3.3g per 100ml for Tesco’s lactose-free semi-skimmed dairy drink. Alpro’s drink contains soya, so check that its ingredients are suitable for you.