Foods without milk
5,779 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.
Roasted tempeh Low GI 20 GL 2 / 100 g 9/10 
Roasted turnip cubes Low GI 30 GL 2 / 100 g 9/10 
Roasted vegetable sauce Low GI 25 GL 2 / 100 g 9/10 
Romesco sauce (without bread) Low GI 20 GL 2 / 100 g 7/10 
Ruby grapefruit Low GI 25 GL 2 / 100 g 9/10 
Sake Low GI 35 GL 2 / 100 g 2/10 
Salmon Teriyaki Low GI 40 GL 2 / 100 g 7/10 
Salted seitan Low GI 35 GL 2 / 100 g 7/10 
Sambal sauce Low GI 25 GL 2 / 100 g 6.5/10 
Sauerkraut seeds Low GI 10 GL 2 / 100 g 8/10 
Sauerkraut with beets and horseradish Low GI 20 GL 2 / 100 g 9/10 
Seasonal vegetable Low GI 25 GL 2 / 100 g 9.5/10 
Semi-sweet wine Low GI 45 GL 2 / 100 g 4.5/10 
Shallot Low GI 15 GL 2 / 100 g 9/10 
Silken tofu and chia pudding (fruit-sweetened) Low GI 30 GL 2 / 100 g 8/10 
Sliced raw vegetables (carrots, celery, bell peppers, cucumber) Low GI 25 GL 2 / 100 g 9/10 
Smoky chipotle hummus Low GI 10 GL 2 / 100 g 9/10 
Snap peas Low GI 22 GL 2 / 100 g 9.2/10 
Snow peas Low GI 22 GL 2 / 100 g 9/10 
Soy cappuccino small Low GI 45 GL 2 / 100 g 8/10 
Soy chorizo Low GI 35 GL 2 / 100 g 7.5/10 
Soy milk latte Low GI 45 GL 2 / 100 g 6/10 
Soy vanilla milk Low GI 34 GL 2 / 100 g 5/10 
Spaghetti squash Low GI 35 GL 2 / 100 g 9/10 
Spicy peri sauce Low GI 25 GL 2 / 100 g 7/10 
Spinach casserole Low GI 35 GL 2 / 100 g 6/10 
Spirulina powder Low GI 10 GL 2 / 100 g 9/10 
Spirulina Powder Low GI 10 GL 2 / 100 g 9/10 
Spring rolls wrapped in blanched collard greens Low GI 20 GL 2 / 100 g 9/10 
Spring vegetable soup mix Low GI 35 GL 2 / 100 g 9/10 
Sprout mix Low GI 25 GL 2 / 100 g 10/10 
Steamed green beans with toasted almonds Low GI 30 GL 2 / 100 g 9/10 
Steamed non-starchy vegetable medley (no added fat or salt) Low GI 25 GL 2 / 100 g 9/10 
Steamed okra pods Low GI 20 GL 2 / 100 g 10/10 
Steamed vegetables Low GI 30 GL 2 / 100 g 9/10 
Stir fry vegetables Low GI 30 GL 2 / 100 g 8/10 
Stone-Cooked Marinara Ragu Low GI 35 GL 2 / 100 g 7/10 
Stone-Ground Mustard Low GI 35 GL 2 / 100 g 6/10 
Sugar free traditional pizza sauce Low GI 35 GL 2 / 100 g 7/10 
Sugar-Free Mustard Low GI 30 GL 2 / 100 g 8/10 
Sugar-Free Poppy Seed Paste Low GI 10 GL 2 / 100 g 6/10 
Sumac spice Low GI 10 GL 2 / 100 g 9/10 
Thai basil peanut sauce (no coconut milk) Low GI 20 GL 2 / 100 g 7/10 
Tofu dessert Low GI 30 GL 2 / 100 g 8/10 
Tofu singapore style Low GI 25 GL 2 / 100 g 7/10 
Tofu stir-fried with non-starchy vegetables in light, low-sugar sauce Low GI 20 GL 2 / 100 g 9/10 
Tomatillo Low GI 35 GL 2 / 100 g 9/10 
Tomatillo and pumpkin seed green sauce (pipian verde) Low GI 25 GL 2 / 100 g 8/10 
Tomato passata Low GI 35 GL 2 / 100 g 9/10 
Tomato sauce with herbs Low GI 35 GL 2 / 100 g 7/10 
Tomato spread Low GI 25 GL 2 / 100 g 8/10 
Tuna and carrot spread Low GI 40 GL 2 / 100 g 8/10 
Tuna in Tomato Sauce Low GI 40 GL 2 / 100 g 6/10 
Turnip Low GI 30 GL 2 / 100 g 9/10 
Ube-flavored ice cream (coconut milk, erythritol/stevia) Low GI 15 GL 2 / 100 g 4/10 
Unripe pear Low GI 25 GL 2 / 100 g 9/10 
Unsalted Cashews Low GI 15 GL 2 / 100 g 8/10 
Unsweetened cashew yogurt alternative Low GI 25 GL 2 / 100 g 7/10 
V8 Original Low GI 43 GL 2 / 100 g 6/10 
Vega Protein Powder Low GI 30 GL 2 / 100 g 6/10 
Vegan egg Low GI 40 GL 2 / 100 g 7.5/10 
Vegan meat Low GI 35 GL 2 / 100 g 6/10 Vegan mince Low GI 35 GL 2 / 100 g 8/10 
Vegan mushroom gravy Low GI 25 GL 2 / 100 g 8/10 
Vegan tuna Low GI 40 GL 2 / 100 g 5/10 
Vegetable and bean soup (non-starchy, high fiber) Low GI 25 GL 2 / 100 g 9/10 
Vegetable and seed smoothie (whole vegetables, chia/flax) Low GI 25 GL 2 / 100 g 9/10 
Vegetable and tofu skewer Low GI 25 GL 2 / 100 g 9/10 
Vegetable broth with lentils or chickpeas Low GI 30 GL 2 / 100 g 9/10 
Vegetable extracts Low GI 30 GL 2 / 100 g 8/10 
Vegetable Paprika Sauce Low GI 25 GL 2 / 100 g 9/10 
Vegetable ragu (eggplant, mushrooms, tomatoes) Low GI 25 GL 2 / 100 g 9/10 
Vegetable salad with olive oil Low GI 25 GL 2 / 100 g 9/10 
Vegetable salad with tahini paste Low GI 20 GL 2 / 100 g 9/10 
Whey Protein Isolate Powder Low GI 30 GL 2 / 100 g 6/10 
White Horseradish Low GI 15 GL 2 / 100 g 9/10 
Whole cooked soybeans Low GI 16 GL 2 / 100 g 9/10 
Whole Grain Mustard Low GI 35 GL 2 / 100 g 9/10 
Whole lemon (sliced or chopped, including pulp and peel) Low GI 20 GL 2 / 100 g 9/10 
Whole seeds (mustard, fenugreek, cumin) used in tempering Low GI 5 GL 2 / 100 g 8/10 
Whole soybeans, lightly steamed and sprinkled with salt Low GI 16 GL 2 / 100 g 8/10 
Wild strawberry Low GI 25 GL 2 / 100 g 9/10 
Winiary Red Borscht Low GI 40 GL 2 / 100 g 4/10 
Yellow mustard Low GI 35 GL 2 / 100 g 4/10 
Zucchini fritters (with eggs and minimal cheese) Low GI 25 GL 2 / 100 g 8/10 
Raw, unsalted walnuts Low GI 15 GL 2.1 / 100 g 9/10 
Shelled Walnuts Low GI 15 GL 2.1 / 100 g 8.7/10 
Walnut meal Low GI 15 GL 2.1 / 100 g 7/10 
Walnuts Low GI 15 GL 2.1 / 100 g 8/10 
Chopped toasted almonds or pecans Low GI 15 GL 2.1 / 100 g 8/10 
Lime peel Low GI 20 GL 2.1 / 100 g 9/10 
Lime wedge Low GI 20 GL 2.1 / 100 g 9.5/10 
Quorn pieces Low GI 35 GL 2.1 / 100 g 9/10 
Cinnamon, Vanilla & Sea Salt Blend Low GI 5 GL 2.3 / 100 g 7/10 
Peanut pieces Low GI 14 GL 2.3 / 100 g 8/10 
Raw mixed nuts and seeds (unsweetened) Low GI 15 GL 2.3 / 100 g 9/10 
Raw Peanut Kernels Low GI 14 GL 2.3 / 100 g 8/10 
Roasted peanuts Low GI 14 GL 2.3 / 100 g 7/10 
Whole Raw Peanuts Low GI 14 GL 2.3 / 100 g 8/10 
Herbes de Provence Low GI 5 GL 2.3 / 100 g 9/10 
