Check the ingredient list: what is included in milk?

And how to learn to read like a pro at milk evasion

When you're just starting to live without cow's milk, grocery shopping suddenly feels like an obstacle course. After all, milk is by no means always called milk. Manufacturers use all sorts of names, abbreviations and E numbers that simply contain cow's milk. In this blog, we explain how to learn to read the ingredient list, which terms to avoid and how apps can make your life easier.

Why it is so important to learn to read labels

Cow's milk is often hidden in products where you least expect it: in chips, cubes, cold cuts, sauces or even supplements. Sometimes in tiny amounts, but just enough to cause your symptoms. That is why it is essential to learn to read labels and to know which terms indicate milk.

These terms mean: there is milk in here

If you see any of the following ingredients on a package, you can assume it contains milk (or a milk protein/lactose):

• Milk (duh, but still good to check)
• Milk powder
• Skimmed milk powder
• Whole milk powder
• Whey powder or whey protein
• Casein or sodium caseinate
• Lactose
• Milk protein
• Room or cream powder
• Butter or butter oil
• Buttermilk
• Yogurt powder
• Cheese powder or cheese-flavored products

Note: also E-numbers May contain milk, such as:

• E322 (lecithin - mostly from soy, but sometimes from milk)
• E471 and E472 (emulsifiers - can come from milk fatty acids)
• E966 (lactitol - derived from lactose)

Product groups where milk is often clogged

Even in products that sound "safe," milk can still be hidden. Manufacturers use milk ingredients such as milk powder, whey powder, cream (ingredients) or butter for flavor, texture or shine. Also, recipes still change sometimes. That's why it pays to scan every label and recognize synonyms for milk. Below are product groups that require extra vigilance.

• Bread and pastries: often milk powder or butter in the dough
• Crackers and toasts: may contain milk fats or whey powder
• Borage nuts: the crispy coating around the nut often contains milk or cream flavors
• Chocolate: even dark chocolate often contains milk fat or milk powder
• Meats: such as smoked meat, filet americain, chicken breast with herb butter
• Chips: especially with flavors like cheese, paprika or sour cream
• Ready-made sauces: cheese, cream or curry sauces
• Soups and stock cubes: for extra creaminess
• Frozen meals: think lasagna, pizza, casseroles
• Pastas and spice mixes: often with milk solids for flavor

This makes it easier to read the ingredient list

Labels can sometimes seem like a puzzle, but with a few set steps you can quickly gain clarity. Always read the ingredients list all the way through, because milk is by no means always at the front. Manufacturers often put allergens in capital letters or bold type, so words like MILK, WEI, LACTOSE and CASEÏNE stand out.

Also recognize synonyms and related terms. It helps to make your own list or practice the most important designations for a while. See above 😉

Also note the separate allergen line under the ingredients. Sometimes it simply says "Contains milk" there, which gives you immediate clarity. If you see "may contain traces of milk," remember that this is about possible cross-contamination and not an ingredient.

Many people with cow's milk intolerance can deal with this without complaints, but with an allergy it is different. In short: read to the end, scan for capital letters, know the synonyms and check the allergen rule for a quick, reliable conclusion.

Lactic acid: not milk, but confusion

Lactic acid sounds like it has something to do with milk, but it usually doesn't. Lactic acid is usually vegetable or microbiological produced and contains no milk proteins or lactose. Thus, it is usually safe for cow's milk intolerance.

Please note that these are pure lactic acid (lactic acid). Sometimes it is combined with milk ingredients. Therefore, always read the full ingredient list to be sure.

Apps that help with scanning

Don't feel like picking through every label? With these apps, you can quickly see if a product contains milk or lactose. Handy for in the supermarket and while shopping online.

Soosee (iOS)

Open the app, scan the label and check milk or lactose. Soosee instantly highlights all ingredients related to that. Great if you want quick clarity without reading long lists.

Open Food Facts (iOS and Android)

This app has a large, open database of product information, including allergens. You can scan bar codes or look up products and immediately see if they contain milk ingredients.

CodeCheck (iOS and Android)

CodeCheck scans bar codes and highlights E numbers. You get an explanation per ingredient and see if it fits cow's milk intolerance. Handy if you have doubts about emulsifiers or additives.

Yuka (iOS and Android)

Yuka focuses mainly on the overall health score of products, but also shows allergens. You can see at a glance if it contains milk and which ingredients may be less pleasant.

Small note

App databases are not always complete or up-to-date. When in doubt, always check the physical label and allergen line on the package.

And outside of Europe?

Other countries have different rules for labeling. The words may differ (milk, lait, leche), but also the rules for mentioning allergens are not strict everywhere. In that case, preferably use an app or bring a list in the country's language.

Finally, become a milk detective

It seems like a lot, but after a few weeks of practice, you can see it at a glance. And make no mistake: manufacturers sometimes change their recipes. So keep paying attention, even with familiar brands.

Want to make it easier on yourself? Make a shopping list of safe products and check regularly for updates. And of course, you'll always find new tips, lists and experiences on NooMooo.

Want to read more? Also see: Which cheeses are high in lactose or low in lactose?, What is cow's milk intolerance? or What is lactose intolerance?

Stay curious, keep reading and keep eating good food without a tummy ache.

What ingredients are covered by milk on the label

Pay attention to these terms. they denote milk or its components.

• Milk, milk powder lean or full, buttermilk, room, cream powder
• Whey powder or whey protein, milk protein, casein or sodium caseinate
• Lactose, yogurt powder, cheese powder and products with cheese flavor

What E numbers can contain milk

These E numbers can come from milk or be derived from lactose. E322 lecithin sometimes from milk, E471 and E472 emulsifiers can come from milk fatty acids and E966 lactitol is derived from lactose. Always check the full ingredient list.

Which means may contain traces of milk

This indicates possible cross-contamination in the factory and is separate from the ingredients. At cow's milk intolerance this is often not a problem, at a allergy it can be risky. Also check the allergen information below the list. it often says briefly Contains milk.

In what products is milk often hidden

Common suspects include bread and pastries, crackers and toasts, biscuits, chocolate, meats, flavored chips, ready-made sauces, soups and stock cubes, frozen meals and pasta or spice mixes.

How to read the ingredient list quickly and properly

Read to the end, scan for bold or capital letter allergens, recognize synonyms and check the separate allergen rule. Recipes change. therefore, keep checking familiar products regularly.

Is lactic acid the same as milk and is it safe

Lactic acid is usually vegetable or microbiological made and contains no milk proteins or lactose. It is usually appropriate for cow's milk intolerance. Always check the full list, though, because lactic acid sometimes occurs along with other milk ingredients.

What apps can I use to scan milk or lactose

Convenient options include Soosee for iOS, Open Food Facts for iOS and Android, CodeCheck and Yuka. They scan labels and help identify milk or lactose.

How to recognize milk on labels abroad

Words vary by country. examples are milk, lait and leche. Rules for allergens may also vary. Preferably use an app or bring a list in the country's language.

Should I keep checking trusted products

Yes. manufacturers can change their recipes. Keep checking labels, even for brands you buy often.