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.
Tempeh Low GI 15 GL 1 / 100 g 9/10 
Tempeh Bacon Low GI 15 GL 1 / 100 g 8/10 
Tempeh lightly browned in avocado oil Low GI 15 GL 1 / 100 g 8/10 Tempeh slices marinated in herbs and spices, then baked Low GI 15 GL 1 / 100 g 8/10 
Tofu and broccoli filling Low GI 20 GL 1 / 100 g 9/10 
Tofu and Maitake Sticks Low GI 15 GL 1 / 100 g 9/10 
Tofu cutlet Low GI 15 GL 1 / 100 g 7/10 
Tofu mixed with herbs Low GI 15 GL 1 / 100 g 8/10 Tofu nori wrap Low GI 15 GL 1 / 100 g 7/10 Tofu puffs Low GI 15 GL 1 / 100 g 5/10 Tofu rosso Low GI 15 GL 1 / 100 g 7/10 Tofu sausage Low GI 20 GL 1 / 100 g 6/10 
Tofu scramble Low GI 20 GL 1 / 100 g 8/10 Tofu sticks Low GI 15 GL 1 / 100 g 8/10 
Tofu strips (air-fried, minimal oil) Low GI 15 GL 1 / 100 g 8/10 Tofu with sundried tomato sauce Low GI 20 GL 1 / 100 g 7/10 Tom yum broth Low GI 20 GL 1 / 100 g 6/10 
Tomato and pepper sauce Low GI 15 GL 1 / 100 g 8/10 Tomato bell pepper Low GI 20 GL 1 / 100 g 10/10 Tomato pieces Low GI 15 GL 1 / 100 g 9/10 
Tomato salsa Low GI 20 GL 1 / 100 g 9/10 Tomato Scrambled Eggs (No Sugar) Low GI 35 GL 1 / 100 g 7.5/10 Tomato vegetable broth Low GI 25 GL 1 / 100 g 9/10 Tomato vine Low GI 15 GL 1 / 100 g 10/10 Tonkatsu sauce Low GI 10 GL 1 / 100 g 6/10 
Tossed salad Low GI 15 GL 1 / 100 g 10/10 Traditional Greek salad with tofu instead of feta Low GI 20 GL 1 / 100 g 8/10 Traditional miso soup with dulse seaweed and silken tofu Low GI 20 GL 1 / 100 g 7/10 Tripe soup Low GI 25 GL 1 / 100 g 6/10 Truffle spread Low GI 10 GL 1 / 100 g 4/10 
Tuna and green onion stew Low GI 20 GL 1 / 100 g 9/10 Tuna mixed with mashed avocado Low GI 5 GL 1 / 100 g 9/10 Tuna ragu Low GI 25 GL 1 / 100 g 7/10 
Turkey and vegetable stew Low GI 25 GL 1 / 100 g 9/10 Turkey breast braised in homemade tomato and herb sauce Low GI 20 GL 1 / 100 g 8.5/10 Turkey goulash Low GI 20 GL 1 / 100 g 7/10 
Turkey ham Low GI 35 GL 1 / 100 g 4/10 Turkey pastrami Low GI 5 GL 1 / 100 g 5/10 
Turkey ragu Low GI 20 GL 1 / 100 g 8/10 Turmeric paste (fresh turmeric root, water, black pepper) Low GI 15 GL 1 / 100 g 9/10 Turnip juice Low GI 15 GL 1 / 100 g 5/10 
Tuscan kale Low GI 15 GL 1 / 100 g 9/10 
Tuscan Kale Low GI 2 GL 1 / 100 g 10/10 
Unflavored Unsalted Tempeh Low GI 15 GL 1 / 100 g 9/10 
Unsalted Herb & Spice Broth Low GI 15 GL 1 / 100 g 10/10 
Unsalted Pecan Nuts Low GI 10 GL 1 / 100 g 9/10 Unsweetened almond milk protein coffee shake Low GI 10 GL 1 / 100 g 8/10 
Unsweetened almond-based yogurt with chili flakes Low GI 15 GL 1 / 100 g 8/10 Unsweetened soy cooking cream Low GI 25 GL 1 / 100 g 6/10 Unsweetened vanilla plant milk Low GI 35 GL 1 / 100 g 7/10 Veal in vegetable sauce Low GI 25 GL 1 / 100 g 7/10 Veal paupiette Low GI 35 GL 1 / 100 g 6/10 
Vegan cream cheese Low GI 30 GL 1 / 100 g 5/10 Vegan hemp seed pesto Low GI 10 GL 1 / 100 g 8/10 
Vegan kefir Low GI 25 GL 1 / 100 g 8/10 
Vegan kimchi Low GI 15 GL 1 / 100 g 8/10 Vegan pumpkin seed cheese Low GI 20 GL 1 / 100 g 5/10 
Vegan yogurt Low GI 25 GL 1 / 100 g 8/10 
Vegetable broth thickened with chia seeds Low GI 15 GL 1 / 100 g 9/10 Vegetable broth with anti-inflammatory spices Low GI 15 GL 1 / 100 g 9/10 Vegetable broth with fresh herbs Low GI 15 GL 1 / 100 g 9/10 Vegetable broth with meat Low GI 15 GL 1 / 100 g 7/10 
Vegetable drink Low GI 20 GL 1 / 100 g 9/10 Vegetable frittata Low GI 20 GL 1 / 100 g 8/10 
Vegetable Gravy (homemade, simmered vegetables, herbs, spices, water) Low GI 15 GL 1 / 100 g 7/10 
Vegetable jelly with agar Low GI 15 GL 1 / 100 g 8/10 
Vegetable miso soup Low GI 20 GL 1 / 100 g 8/10 
Vegetable salad Low GI 15 GL 1 / 100 g 10/10 Vegetable soup base Low GI 25 GL 1 / 100 g 5/10 Vegetable sticks Low GI 15 GL 1 / 100 g 10/10 Vegetable stock with blended vegetables (homemade) Low GI 20 GL 1 / 100 g 9/10 Vegetable wraps Low GI 15 GL 1 / 100 g 10/10 
Vegetables Low GI 25 GL 1 / 100 g 7/10 Veggie miso soup Low GI 20 GL 1 / 100 g 8/10 Venison goulash Low GI 35 GL 1 / 100 g 7/10 Venison meatballs Low GI 25 GL 1 / 100 g 7/10 Venison ragu Low GI 25 GL 1 / 100 g 7/10 Venison stew Low GI 25 GL 1 / 100 g 8/10 Verjuice Low GI 25 GL 1 / 100 g 9/10 Vinegar sauce Low GI 10 GL 1 / 100 g 4/10 
Vintage cola Low GI 15 GL 1 / 100 g 5/10 
Volvic Touch of Lemon and Lime Medium GI 65 GL 1 / 100 g 4/10 Vuna Low GI 35 GL 1 / 100 g 4/10 
Wakame (edible seaweed) Low GI 5 GL 1 / 100 g 8/10 Wakame seaweed salad with sesame and tamari Low GI 5 GL 1 / 100 g 9/10 Waldhorn mushroom Low GI 15 GL 1 / 100 g 10/10 
Walnut and nutritional yeast cheese topping Low GI 10 GL 1 / 100 g 8/10 
Walnut and pepita mix Low GI 15 GL 1 / 100 g 8.5/10 Walnut and sautéed mushroom blend Low GI 10 GL 1 / 100 g 8/10 Water bamboo Low GI 15 GL 1 / 100 g 10/10 
Water infused with fresh raspberries and chia seeds Low GI 10 GL 1 / 100 g 9/10 Waterleaf Low GI 15 GL 1 / 100 g 10/10 Watermelon radish Low GI 32 GL 1 / 100 g 10/10 Western Omelette Low GI 20 GL 1 / 100 g 6.5/10 
Wheat beer Low GI 15 GL 1 / 100 g 4/10 
Whipped topping Low GI 10 GL 1 / 100 g 2/10 
White asparagus Low GI 15 GL 1 / 100 g 9/10 White bell peppers Low GI 15 GL 1 / 100 g 10/10 White coffee Low GI 27 GL 1 / 100 g 5/10 White white wine sauce Low GI 25 GL 1 / 100 g 4/10 
