The quick answer is yes, nacho cheese does contain milk. Nacho cheese is typically made with ingredients like cheddar cheese, milk, whey, and milk proteins, which all contain lactose from milk. So those with a milk allergy or lactose intolerance need to avoid consuming nacho cheese.
What is nacho cheese made of?
Nacho cheese, also known as cheese sauce or queso, is a smooth, creamy, and pourable cheese dip or sauce. The main ingredients in nacho cheese are:
- Cheddar cheese – Provides color, flavor, and texture
- Milk – Thins out the cheese and makes it smooth and pourable
- Whey – A protein-rich byproduct of cheesemaking that adds thickness
- Milk proteins – Emulsifying agents that keep the cheese smooth and prevent separation
- Sodium citrate – Binds the ingredients together and prevents clumping
- Spices and seasonings – Enhance flavor, e.g. paprika, garlic powder, onion powder
The milk, whey, and milk proteins are what contribute the lactose that makes nacho cheese off-limits for those with a milk allergy or lactose intolerance. The base cheddar cheese is also made from cow’s milk.
Why does nacho cheese contain milk?
There are a few reasons why milk is a key ingredient in nacho cheese:
- Adds creaminess – Milk contains fat and protein that helps make the cheese smooth and creamy when melted.
- Thins out the cheese – Milk thins out thicker melted cheese and makes it pourable.
- Binds ingredients – Milk proteins act as emulsifiers to bind together the fat and water.
- Enhances flavor – Milk adds a sweetness that balances out the sharpness of aged cheddar cheese.
- Improves texture – The lactose sugars in milk prevent separation and clumping.
Without milk, melted cheese tends to become grainy and oily. The milk ingredients create the classic smooth, creamy nacho cheese consistency that is perfect for dipping tortilla chips.
Can you make nacho cheese without milk?
It is possible to make nacho cheese without milk, but it requires some modifications and won’t have quite the same texture. Here are some ways to make milk-free nacho cheese:
- Use non-dairy milk – Replace cow’s milk with non-dairy milk like almond, soy or oat milk.
- Use lactose-free milk – Lactose-free cow’s milk won’t contain milk sugars.
- Omit milk – Can leave out milk altogether, but may need more cheese for creaminess.
- Add starch – Starches like tapioca or arrowroot can thicken and emulsify.
- Increase cheese – Using more aged, hard cheeses can help mimic the texture.
- Try vegan cheese – Use vegan cheese made from nuts, soy, etc. Won’t be exactly the same.
The nacho cheese may end up grainier or oilier without the milk ingredients. But it can still be quite tasty, especially when loaded up with spices, salsa, beans, etc. Those wanting to avoid milk have some options to create plant-based or lactose-free nacho cheese.
Nutrition facts: nacho cheese vs. cheddar cheese
Here is a comparison of the nutrition facts in 1/4 cup servings of nacho cheese sauce vs. regular cheddar cheese:
| Nutrient | Nacho Cheese | Cheddar Cheese |
|---|---|---|
| Calories | 110 | 113 |
| Total Fat | 9g | 9g |
| Saturated Fat | 5g | 6g |
| Cholesterol | 23mg | 30mg |
| Sodium | 380mg | 176mg |
| Total Carbs | 2g | 1g |
| Dietary Fiber | 0g | 0g |
| Sugars | 1g | 0g |
| Protein | 7g | 7g |
Key differences:
- Nacho cheese is higher in sodium, containing 380mg vs. 176mg in cheddar.
- Nacho cheese contains 2g of carbs while cheddar has 1g.
- Nacho cheese has 1g of sugar compared to 0g in cheddar.
- Nacho cheese is lower in saturated fat and cholesterol.
The added milk ingredients account for the higher sodium, carbs, and sugars found in nacho cheese. But the two cheeses have similar amounts of calories, total fat, and protein.
Is store-bought nacho cheese safe for those with milk allergies?
Store-bought jarred, canned, or packaged nacho cheese is not safe for those with a milk allergy or lactose intolerance. Here’s why:
- Contains milk-derived ingredients – Whey, milk proteins, lactose are typically added.
- Processed on equipment with milk – Risk of cross-contamination from shared equipment.
- Contains traces of milk – Manufacturing may introduce small amounts of milk.
- No dairy-free labeling – Not actively labeled as “dairy-free” or “vegan.”
Unless a nacho cheese product specifically states it is dairy-free or vegan, it is safest to assume that it contains milk in some form. Those with milk allergies need to avoid store-bought jarred and canned nacho cheeses.
Making homemade nacho cheese with non-dairy ingredients or using a vegan cheese brand would be the safest option for avoiding milk. Many major brands now offer vegan cheese dips and sauces that mimic nacho cheese for milk-free cooking.
Should those with lactose intolerance eat nacho cheese?
People with lactose intolerance do not have enough of the lactase enzyme to properly digest lactose, the sugar found in milk. This means they generally cannot consume nacho cheese without experiencing digestive symptoms like:
- Bloating and gas
- Abdominal pain and cramps
- Diarrhea
- Nausea
The cheddar cheese used in nacho cheese does contain some lactose. But more significantly, nacho cheese also has added milk, whey and milk proteins that are high in lactose. Just a 1/4 cup serving of nacho cheese may contain around 5-8 grams of lactose.
Those with lactose intolerance can likely tolerate small amounts of nacho cheese, like a tablespoon or two. Any more than that will likely cause digestive upset. Using lactose-free milk or lactase enzyme drops may help improve tolerance. But the safest approach is to avoid nacho cheese altogether if sensitive to lactose.
Conclusion
To summarize, traditional nacho cheese does contain milk-derived ingredients like cheddar cheese, whey, and milk proteins. The milk is what gives nacho cheese its classic creamy, smooth texture for dipping tortilla chips. While it is possible to make nacho cheese without milk, the texture and flavor will be different. Those with milk allergies, lactose intolerance, or vegans should not consume store-bought nacho cheese and instead opt for homemade dairy-free versions or vegan cheese substitutes. In moderation, those with lactose intolerance may be able to tolerate small amounts of nacho cheese. But in general, nacho cheese is not a good choice for those avoiding milk due to allergies or dietary restrictions.