Foods without milk
8,960 foods
Foods with no milk or milk-derived ingredient listed: no cheese, butter, yogurt, cream or whey. The list covers plant foods, meat, fish, eggs and dairy-free alternatives. Packaged products can still contain traces — check the label. Every food on this list is ranked by its glycemic load per 100 g, lowest first, so the best choices for blood sugar come first. Open a food for the portion-based load, nutrition facts and alternatives.
Only foods with a completed allergen assessment are listed.
Sorted by glycemic load per 100 g, lowest first.
Pointed cabbage Low GI 15 GL 1 / 100 g 10/10 
Pointed pepper Low GI 15 GL 1 / 100 g 9.5/10 
Porcini mushrooms Low GI 10 GL 1 / 100 g 10/10 
Pork adobada Low GI 20 GL 1 / 100 g 5/10 Pork al pastor Low GI 35 GL 1 / 100 g 5/10 Pork okra soup Low GI 25 GL 1 / 100 g 7/10 
Pozole broth Low GI 40 GL 1 / 100 g 8/10 Premier Protein shake (vanilla) Low GI 30 GL 1 / 100 g 5/10 
Preserved lemon Low GI 20 GL 1 / 100 g 6/10 Prickly pear extract Low GI 7 GL 1 / 100 g 8/10 Protein meatballs Low GI 15 GL 1 / 100 g 6/10 
Pumpkin leaves Low GI 15 GL 1 / 100 g 10/10 
Pumpkin seed flour Low GI 10 GL 1 / 100 g 9/10 Puntarelle Low GI 15 GL 1 / 100 g 10/10 
Pureed acai berries (no added sugar) Low GI 15 GL 1 / 100 g 9/10 Pureed fresh habanero peppers with lime juice Low GI 15 GL 1 / 100 g 9/10 Pureed steamed broccoli florets Low GI 15 GL 1 / 100 g 10/10 
Purple beans Low GI 15 GL 1 / 100 g 10/10 Purple sprouting broccoli Low GI 10 GL 1 / 100 g 10/10 Purslane Low GI 15 GL 1 / 100 g 10/10 Quest Protein Milkshake Strawberry Low GI 35 GL 1 / 100 g 5/10 
Rabbit pâté Low GI 20 GL 1 / 100 g 6.5/10 
Radicchio Low GI 15 GL 1 / 100 g 10/10 Radish salad Low GI 15 GL 1 / 100 g 10/10 
Radish sprouts Low GI 15 GL 1 / 100 g 9/10 Ramsons Low GI 15 GL 1 / 100 g 10/10 
Raspberry tomato Low GI 15 GL 1 / 100 g 9.5/10 Raw cacao nibs and raw almonds blend Low GI 10 GL 1 / 100 g 9/10 
Raw daikon radish Low GI 15 GL 1 / 100 g 10/10 
Raw sauerkraut and fresh carrot mixture Low GI 15 GL 1 / 100 g 9/10 
Raw tomato salad with fresh basil, oregano, and parsley Low GI 15 GL 1 / 100 g 10/10 Raw zucchini slices with walnuts Low GI 15 GL 1 / 100 g 9/10 
Red belgian endive Low GI 15 GL 1 / 100 g 10/10 
Red cabbage extract Low GI 15 GL 1 / 100 g 10/10 
Red Cemula Low GI 15 GL 1 / 100 g 9.8/10 Red chard Low GI 15 GL 1 / 100 g 10/10 Red pepper Low GI 15 GL 1 / 100 g 10/10 Red peppers Low GI 15 GL 1 / 100 g 10/10 Red wine jus Low GI 20 GL 1 / 100 g 4/10 
Reduced sodium miso soup broth Low GI 25 GL 1 / 100 g 8/10 
Rhubarb Low GI 15 GL 1 / 100 g 8/10 Roast beef slices with roasted broccoli or zucchini Low GI 20 GL 1 / 100 g 8/10 
Roast poultry meat with vegetable mix Low GI 25 GL 1 / 100 g 9/10 
Roasted barley beverage (caffeine-free) Low GI 15 GL 1 / 100 g 7/10 Roasted bell peppers Low GI 15 GL 1 / 100 g 9/10 
Roasted brussels sprouts Low GI 15 GL 1 / 100 g 9/10 
Roasted cauliflower hummus Low GI 20 GL 1 / 100 g 9.5/10 Roasted chicken breast with spinach, walnuts, and olive oil vinaigrette Low GI 5 GL 1 / 100 g 9/10 
Roasted chicory root beverage Low GI 15 GL 1 / 100 g 8/10 Roasted Daikon Radish Strips Low GI 15 GL 1 / 100 g 9/10 
Roasted eggplant puree (baba ganoush style, plain) Low GI 15 GL 1 / 100 g 9/10 
Roasted Green Beans Low GI 15 GL 1 / 100 g 9/10 Roasted green beans flat Low GI 15 GL 1 / 100 g 9/10 
Roasted Green Onions Low GI 15 GL 1 / 100 g 9/10 Roasted jalapeño Low GI 15 GL 1 / 100 g 9/10 Roasted piquillo peppers Low GI 15 GL 1 / 100 g 9/10 Roasted pork loin in a herb-crusted almond or seed coating Low GI 10 GL 1 / 100 g 7/10 Roasted radish Low GI 15 GL 1 / 100 g 9/10 
Roasted red pepper mash Low GI 15 GL 1 / 100 g 8/10 
Roasted Seaweed Low GI 15 GL 1 / 100 g 9/10 Roasted tomato and pepper sauce Low GI 20 GL 1 / 100 g 9/10 
Roasted tomato and smoked paprika puree Low GI 20 GL 1 / 100 g 9/10 Roma tomato Low GI 15 GL 1 / 100 g 10/10 Romaine lettuce Low GI 15 GL 1 / 100 g 10/10 
Romanesco Low GI 15 GL 1 / 100 g 10/10 
Romanesco broccoli Low GI 15 GL 1 / 100 g 10/10 Rondini squash Low GI 15 GL 1 / 100 g 10/10 
Royal trumpet mushroom Low GI 10 GL 1 / 100 g 10/10 Runner beans Low GI 15 GL 1 / 100 g 10/10 
Sage Leaf Low GI 10 GL 1 / 100 g 9.5/10 Salad garnish Low GI 15 GL 1 / 100 g 9/10 Salad with balsamic vinegar Low GI 15 GL 1 / 100 g 9/10 
Salmon and avocado pasta Low GI 5 GL 1 / 100 g 8/10 
Salmon and fresh vegetables sushi roll Low GI 10 GL 1 / 100 g 9/10 Salmon filet in tomato sauce Low GI 20 GL 1 / 100 g 7.5/10 Salsa Low GI 20 GL 1 / 100 g 9/10 
Salted fennel Low GI 15 GL 1 / 100 g 8.5/10 
Salted roasted pepitas Low GI 10 GL 1 / 100 g 6/10 Samphire Low GI 15 GL 1 / 100 g 9/10 San Marzano tomatoes Low GI 15 GL 1 / 100 g 10/10 Sardine-based miso soup with low-sodium miso paste and extra seaweed Low GI 20 GL 1 / 100 g 8/10 
Sardines in tomato sauce Low GI 35 GL 1 / 100 g 7/10 Sauerkraut with mushrooms and bacon Low GI 15 GL 1 / 100 g 6/10 Sautéed broccoli rabe Low GI 15 GL 1 / 100 g 9/10 Sautéed escarole Low GI 15 GL 1 / 100 g 9/10 Sautéed greens (spinach or chard) Low GI 15 GL 1 / 100 g 9/10 
Sautéed maitake Low GI 10 GL 1 / 100 g 9.5/10 
Sautéed scallion Low GI 15 GL 1 / 100 g 9/10 
Savory cucumber relish (no added sugar) Low GI 15 GL 1 / 100 g 7/10 
Savoy cabbage Low GI 10 GL 1 / 100 g 9/10 Scallion cabbage salad Low GI 15 GL 1 / 100 g 9/10 
Scallion Greens Low GI 15 GL 1 / 100 g 10/10 
Scotch bonnet pepper Low GI 15 GL 1 / 100 g 9/10 Scrambled eggs with tomato Low GI 25 GL 1 / 100 g 7/10 Scrambled eggs with vegetables Low GI 25 GL 1 / 100 g 8/10 Sea beans Low GI 15 GL 1 / 100 g 9/10 
Sea Salad Low GI 5 GL 1 / 100 g 9/10 Seafood stew Low GI 25 GL 1 / 100 g 7/10 Seared cabbage wedges Low GI 10 GL 1 / 100 g 9/10 
Seasoned crumbled tofu (cheese alternative) Low GI 15 GL 1 / 100 g 7.5/10 
