Decoding Food Labels — Find Hidden Dairy
Dairy hides in surprising places. Learn to spot it on ingredient lists and allergen statements.
Always Check For These Words
- Milk (any form: whole, skim, condensed, evaporated)
- Whey (a milk protein, often in "whey protein isolate")
- Casein (another milk protein)
- Lactose (milk sugar)
- Butter or buttermilk
- Cream (heavy, sour, or any type)
- Cheese or curds
- Yogurt
- Ghee (clarified butter—still contains lactose)
Sneaky Hidden Dairy
- Chocolate: often contains milk or whey
- Granola bars: check for milk chocolate or whey
- Salad dressings: many use buttermilk or cream
- Bread: some brands add whey or milk powder
- Processed meats: sausage, deli meat, hot dogs may contain milk
- Spice blends: some contain milk powder as filler
- Non-dairy creamer: often contains casein (a milk protein)
- Margarine: some brands contain whey
How to Read the Label
- Check the ingredient list first. Ingredients are listed by weight, so dairy near the top is more concentrated.
- Look for the allergen statement. In the US, it says "Contains: Milk" if dairy is present.
- Watch for "may contain dairy" warnings. This means cross-contamination risk—decide based on your child's sensitivity.
- Don't trust marketing claims. "Dairy-free" on the front doesn't always mean dairy-free. Read the ingredients.
Important: "Lactose-free" ≠ "Dairy-free." Lactose-free milk still contains milk proteins (casein and whey). If your child has a dairy allergy, avoid lactose-free products.
When in Doubt
- Call the manufacturer's customer service number (usually on the package).
- Email the company with a photo of the label.
- Check the company's website for allergen information.
- Use apps like "Is It Vegan?" or "Fooducate" to scan barcodes.
Pro tip: Keep a photo of your child's allergen card on your phone. Show it to restaurants, schools, and other caregivers. Consistency matters.
Related
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