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.
Menemen (eggs with tomato and pepper) Low GI 35 GL 1.5 / 100 g 8/10 
Minced beef with tomato sauce Low GI 35 GL 1.5 / 100 g 6/10 Minced meat with sauce Low GI 35 GL 1.5 / 100 g 5/10 Scallop and carrot salad Low GI 25 GL 1.5 / 100 g 8.5/10 
Sichuan peppercorns Low GI 5 GL 1.5 / 100 g 8/10 Stuffed chicken Low GI 35 GL 1.5 / 100 g 7/10 Boiled onion Low GI 15 GL 1.5 / 100 g 9/10 
Lime Low GI 20 GL 1.5 / 100 g 9/10 Almond flour with dried Italian herbs Low GI 15 GL 1.6 / 100 g 8/10 
Bitters Low GI 10 GL 1.6 / 100 g 2/10 
Chia and flaxseed wraps Low GI 5 GL 1.6 / 100 g 9/10 
Light beer Medium GI 66 GL 1.6 / 100 g 6/10 
Pickled cucumber Low GI 30 GL 1.6 / 100 g 6/10 
Lime juice (fresh) Low GI 20 GL 1.6 / 100 g 8/10 Miso soup with wheat gluten Low GI 35 GL 1.7 / 100 g 6.8/10 
Seed blend Low GI 5 GL 1.7 / 100 g 9.5/10 
Ripe guava Low GI 12 GL 1.7 / 100 g 9/10 
Grapefruit Low GI 25 GL 1.7 / 100 g 8.5/10 Apple seeds Low GI 5 GL 1.8 / 100 g 3/10 Egg spice mix Low GI 5 GL 1.8 / 100 g 3/10 
Everything seasoning Low GI 5 GL 1.8 / 100 g 6/10 
Plant protein (isolate) Low GI 25 GL 1.8 / 100 g 5/10 
Sugar free ketchup Low GI 35 GL 1.8 / 100 g 8/10 Dried beef Medium GI 65 GL 1.8 / 100 g 7/10 
Almond protein powder Low GI 15 GL 1.8 / 100 g 8/10 Garlic salt Low GI 10 GL 1.8 / 100 g 2/10 Gomasio Low GI 10 GL 1.8 / 100 g 6/10 Ground seeds (mixed, e.g., flax, chia, sunflower) Low GI 10 GL 1.8 / 100 g 9/10 
Inactive yeast Low GI 5 GL 1.8 / 100 g 6/10 
Nut and seed crackers Low GI 15 GL 1.8 / 100 g 8/10 Rhode Island dressing Low GI 15 GL 1.8 / 100 g 2/10 Shito sauce Low GI 15 GL 1.8 / 100 g 3/10 
Dijon mustard Low GI 35 GL 1.9 / 100 g 7/10 Grilled chili Low GI 15 GL 1.9 / 100 g 9/10 Stuffed squid Low GI 35 GL 1.9 / 100 g 7.8/10 
Mixed Seed Blend Low GI 15 GL 1.9 / 100 g 9/10 Wheat protein concentrate Low GI 15 GL 1.9 / 100 g 6/10 
Leeks Low GI 16 GL 2 / 100 g 8/10 
Vanilla almond milk Low GI 30 GL 2 / 100 g 6/10 A handful of walnuts and a square of dark chocolate (>85% cocoa) Low GI 15 GL 2 / 100 g 8/10 
Acerola Low GI 20 GL 2 / 100 g 10/10 Air-fried or baked bitter gourd chips Low GI 18 GL 2 / 100 g 9/10 Almond breading Low GI 10 GL 2 / 100 g 7/10 
Almond butter and unsweetened cocoa powder blend Low GI 15 GL 2 / 100 g 9/10 
Almond flakes with added dietary fiber Low GI 15 GL 2 / 100 g 7/10 Almond flour bread Low GI 20 GL 2 / 100 g 7/10 Almond flour breadstick Low GI 15 GL 2 / 100 g 7/10 Almond flour choux pastry Low GI 15 GL 2 / 100 g 6.5/10 
Almond Yogurt Low GI 25 GL 2 / 100 g 9/10 Amatriciana sauce Low GI 25 GL 2 / 100 g 4/10 
Amla (indian gooseberry) extract Low GI 15 GL 2 / 100 g 9/10 Ampalaya guisado Low GI 32 GL 2 / 100 g 8/10 Anise seeds, dried Low GI 5 GL 2 / 100 g 9/10 Antipasto vegetables Low GI 20 GL 2 / 100 g 7/10 
Apple Chia Jam with Erythritol Low GI 10 GL 2 / 100 g 7/10 
Apple cider Low GI 40 GL 2 / 100 g 5/10 
Apricot Jam, No Sugar Added Low GI 25 GL 2 / 100 g 9/10 Aronia berries Low GI 25 GL 2 / 100 g 10/10 
Artichoke Low GI 15 GL 2 / 100 g 9/10 Artichoke spread Low GI 20 GL 2 / 100 g 6/10 
Asian slaw Low GI 20 GL 2 / 100 g 8/10 
Asian vegetable mix Low GI 30 GL 2 / 100 g 9/10 Asparagus soup Low GI 35 GL 2 / 100 g 7/10 Assorted Vegetables (raw) Low GI 25 GL 2 / 100 g 9.5/10 
Avocado guacamole Low GI 20 GL 2 / 100 g 9/10 
Avocado smoothie Low GI 25 GL 2 / 100 g 8/10 Baby corn Low GI 46 GL 2 / 100 g 9/10 
Baingan Bharta Low GI 25 GL 2 / 100 g 8/10 
Baked cauliflower bhaji (minimal oil) Low GI 20 GL 2 / 100 g 9/10 Baked eggplant with heirloom tomatoes, garlic, and feta cheese Low GI 20 GL 2 / 100 g 8/10 Baked eggplant with tomato sauce and nutritional yeast Low GI 20 GL 2 / 100 g 8/10 
Baked kale chips Low GI 15 GL 2 / 100 g 7/10 
Baked okra with minimal oil and spices Low GI 20 GL 2 / 100 g 9/10 Baked stuffed pork chop Low GI 35 GL 2 / 100 g 4/10 Baked stuffed tomato Low GI 35 GL 2 / 100 g 6/10 
Baked zucchini bites with flaxseed meal Low GI 20 GL 2 / 100 g 8/10 Barbecue chicken leg Low GI 50 GL 2 / 100 g 6/10 Barbecue sauce with stevia/erythritol (no refined sugar) Low GI 15 GL 2 / 100 g 5/10 
Beef meatballs Low GI 35 GL 2 / 100 g 5/10 Beef ragu Low GI 35 GL 2 / 100 g 6/10 
Beef Rendang Low GI 35 GL 2 / 100 g 6/10 
Beetroot Soup with Turkey Broth Low GI 30 GL 2 / 100 g 8.5/10 Bell pepper and cucumber spread Low GI 25 GL 2 / 100 g 7/10 Benecol drink Low GI 35 GL 2 / 100 g 4/10 Bitter melon stir fry with egg Low GI 32 GL 2 / 100 g 8/10 
Black currant Low GI 15 GL 2 / 100 g 9/10 
Black currants Low GI 15 GL 2 / 100 g 9/10 Blackberry salad Low GI 25 GL 2 / 100 g 9/10 
Blackcurrant Low GI 15 GL 2 / 100 g 9/10 Boiled fish stew in tomato sauce Low GI 35 GL 2 / 100 g 7/10 Boiled green beans with tomato stewed Low GI 30 GL 2 / 100 g 9/10 Boiled long beans Low GI 30 GL 2 / 100 g 9/10 Boiled lupin beans Low GI 15 GL 2 / 100 g 9/10 Boiled shallot Low GI 15 GL 2 / 100 g 9/10 Boiled yellow green beans Low GI 30 GL 2 / 100 g 9/10 Bomba sauce Low GI 20 GL 2 / 100 g 4/10 Borscht Low GI 30 GL 2 / 100 g 8/10 
Broccoli and flaxseed pancakes Low GI 25 GL 2 / 100 g 8/10 Broccoli normandy Low GI 30 GL 2 / 100 g 9/10 
Broccoli with tahini, lemon, and garlic Low GI 20 GL 2 / 100 g 9/10 
