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.
White wine sauce Low GI 25 GL 1 / 100 g 4/10 
Whole edamame beans, lightly salted and steamed Low GI 15 GL 1 / 100 g 9/10 
Whole, unprocessed acai berries Low GI 15 GL 1 / 100 g 9/10 
Wild asparagus Low GI 15 GL 1 / 100 g 10/10 Wild fennel Low GI 15 GL 1 / 100 g 10/10 
Wild garlic Low GI 15 GL 1 / 100 g 9.5/10 Wild greens Low GI 15 GL 1 / 100 g 10/10 
Wild mushroom salad Low GI 10 GL 1 / 100 g 9/10 
Wing sauce Low GI 20 GL 1 / 100 g 3/10 
Winged Beans Low GI 15 GL 1 / 100 g 9/10 Winter melon soup with chicken Low GI 20 GL 1 / 100 g 8/10 Wood ear mushrooms Low GI 15 GL 1 / 100 g 10/10 Yardlong bean Low GI 15 GL 1 / 100 g 9/10 Yellow green beans Low GI 15 GL 1 / 100 g 10/10 
Yellow squash Low GI 15 GL 1 / 100 g 9.5/10 Yellow string bean Low GI 15 GL 1 / 100 g 10/10 Yen ta fo broth Low GI 40 GL 1 / 100 g 4/10 
Young garlic shoots Low GI 15 GL 1 / 100 g 10/10 Young pine shoots Low GI 10 GL 1 / 100 g 9/10 
Zucchini and cauliflower sauce (pureed) Low GI 20 GL 1 / 100 g 9/10 
Zucchini noodles with low-sugar tomato sauce Low GI 20 GL 1 / 100 g 9/10 Zucchini peel Low GI 15 GL 1 / 100 g 10/10 
Zucchini rolls with cabbage and mushrooms Low GI 20 GL 1 / 100 g 9/10 
Zucchini Salad Low GI 15 GL 1 / 100 g 9.7/10 
Zucchini sauce Low GI 20 GL 1 / 100 g 8/10 Zucchini-basil sauce Low GI 20 GL 1 / 100 g 9/10 깍두기 (Kkakdugi) Low GI 20 GL 1 / 100 g 7/10 海带 (kelp) Low GI 5 GL 1 / 100 g 8/10 蒜苗 (garlic sprouts/scapes) Low GI 15 GL 1 / 100 g 10/10 
Salsa Low GI 20 GL 1 / 100 g 9/10 
Balsamic vinaigrette with flaxseed oil and herbs Low GI 15 GL 1.1 / 100 g 6/10 
Bean sprouts Low GI 25 GL 1.1 / 100 g 8/10 
Faba bean protein Low GI 15 GL 1.1 / 100 g 8/10 
Hazelnuts Low GI 15 GL 1.1 / 100 g 9/10 
Oysters Low GI 15 GL 1.1 / 100 g 7/10 
Protein concentrate Low GI 15 GL 1.1 / 100 g 8/10 
Rice protein isolate Low GI 15 GL 1.1 / 100 g 5/10 Vegan pesto Low GI 15 GL 1.1 / 100 g 6/10 
Walnuts Low GI 15 GL 1.1 / 100 g 8/10 
Fresh orange peel with natural non-glycemic sweetener Low GI 10 GL 1.1 / 100 g 9/10 
Roasted cauliflower Low GI 15 GL 1.1 / 100 g 9/10 Sprouted pumpkin seeds Low GI 10 GL 1.1 / 100 g 9/10 
Yellow green bean Low GI 15 GL 1.1 / 100 g 9.5/10 
Blackberries Low GI 25 GL 1.1 / 100 g 9/10 
Lemon zest Low GI 20 GL 1.1 / 100 g 9/10 Fried eggplant Low GI 15 GL 1.1 / 100 g 5/10 Chilli Low GI 15 GL 1.1 / 100 g 9.3/10 Green chilli Low GI 15 GL 1.1 / 100 g 9.2/10 Meat casserole Low GI 35 GL 1.1 / 100 g 7.8/10 
Black wood ear mushroom Low GI 15 GL 1.1 / 100 g 9/10 
Tamari sauce Low GI 20 GL 1.1 / 100 g 6/10 
Canned lemon juice Low GI 20 GL 1.1 / 100 g 6/10 
Low sodium soy sauce Low GI 20 GL 1.1 / 100 g 6/10 
Frozen green bean Low GI 15 GL 1.1 / 100 g 9/10 
Roasted red bell peppers Low GI 15 GL 1.1 / 100 g 9/10 
Roasted yellow bell peppers Low GI 15 GL 1.1 / 100 g 9/10 
Onion Low GI 15 GL 1.1 / 100 g 9/10 
Coconut milk Low GI 41 GL 1.1 / 100 g 4/10 Dried dark seaweed Low GI 15 GL 1.2 / 100 g 9/10 
Red Onion Low GI 15 GL 1.2 / 100 g 9/10 
Enoki mushrooms Low GI 15 GL 1.2 / 100 g 9/10 
Cooked green bean Low GI 15 GL 1.2 / 100 g 9/10 
Kohlrabi Low GI 35 GL 1.2 / 100 g 9/10 Almond extract and coconut cream blend Low GI 15 GL 1.2 / 100 g 5/10 
Chlorella Powder Low GI 5 GL 1.2 / 100 g 7/10 Cooked red cabbage Low GI 15 GL 1.2 / 100 g 8/10 Mediterranean salad Low GI 20 GL 1.2 / 100 g 9/10 Black sesame powder Low GI 5 GL 1.3 / 100 g 7/10 
Roasted cabbage Low GI 15 GL 1.3 / 100 g 9.5/10 
Roasted eggplant Low GI 15 GL 1.3 / 100 g 9/10 
Cauliflower pancake Low GI 25 GL 1.3 / 100 g 8/10 
Citrus zest (lemon, lime, or orange) Low GI 10 GL 1.3 / 100 g 9/10 
Lemon Low GI 20 GL 1.3 / 100 g 9/10 Cooked eggplant Low GI 15 GL 1.3 / 100 g 9/10 
Chili peppers Low GI 15 GL 1.3 / 100 g 9/10 
Coleslaw Low GI 15 GL 1.3 / 100 g 9/10 
Fresh lemon juice Low GI 20 GL 1.3 / 100 g 9/10 
Almonds Low GI 15 GL 1.4 / 100 g 9/10 
Cinnamon Low GI 5 GL 1.4 / 100 g 8/10 
Raw walnut butter Low GI 10 GL 1.4 / 100 g 8/10 Beef stroganoff sauce with beef Low GI 35 GL 1.4 / 100 g 5/10 Double cappuccino 2% milk Low GI 30 GL 1.4 / 100 g 6/10 Low carb kladdkaka Low GI 18 GL 1.4 / 100 g 5/10 Low-carb savory pockets (cauliflower and almond flour crust) Low GI 18 GL 1.4 / 100 g 8/10 Molokhia soup Low GI 30 GL 1.4 / 100 g 8.2/10 Radish concentrate Low GI 20 GL 1.4 / 100 g 7/10 
Soy-coconut milk Low GI 35 GL 1.4 / 100 g 6.5/10 Sugar free cheesecake Low GI 20 GL 1.4 / 100 g 4/10 
Tuna Paste Low GI 35 GL 1.4 / 100 g 6.5/10 Wild boar goulash Low GI 35 GL 1.4 / 100 g 7/10 
Zucchini hummus Low GI 20 GL 1.4 / 100 g 8/10 
Rosemary Low GI 7 GL 1.4 / 100 g 9/10 
Vegemite Low GI 10 GL 1.5 / 100 g 6/10 
Almond flour, chia, and flax seed muffin (low-carb) Low GI 15 GL 1.5 / 100 g 8/10 
Beyond Sausage Original Brat Low GI 25 GL 1.5 / 100 g 5.5/10 Cucumber seed Low GI 15 GL 1.5 / 100 g 8/10 Fried tomato egg stir fry Low GI 35 GL 1.5 / 100 g 7.5/10 
Gluten-free flaxseed bread Low GI 15 GL 1.5 / 100 g 9/10 Homemade flaxseed muffin (flaxseed, eggs, minimal binders) Low GI 15 GL 1.5 / 100 g 8/10 Lean turkey ragu Low GI 35 GL 1.5 / 100 g 8/10 
