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.
Brown mustard Low GI 35 GL 2 / 100 g 5/10 
Burmese house sauce Low GI 25 GL 2 / 100 g 4/10 Cabbage and carrot coleslaw with pumpkin or sunflower seeds Low GI 25 GL 2 / 100 g 9/10 
Cacao powder with unsweetened oat milk (no added sugar) Low GI 30 GL 2 / 100 g 8/10 
Canned grape leaves Low GI 15 GL 2 / 100 g 8/10 Canned green tea Low GI 50 GL 2 / 100 g 3/10 Canned hatch chile sauce Low GI 35 GL 2 / 100 g 5/10 
Canned Tomatoes Low GI 38 GL 2 / 100 g 8/10 Canned unsalted tomatoes and dried chipotle blend Low GI 38 GL 2 / 100 g 8/10 Cauliflower and mushroom puree with hemp seeds Low GI 20 GL 2 / 100 g 9/10 Cauliflower casserole with chicken Low GI 25 GL 2 / 100 g 7/10 
Cauliflower flatbread (cauliflower, eggs, garlic) Low GI 25 GL 2 / 100 g 8/10 Cauliflower gratin Low GI 25 GL 2 / 100 g 6/10 Cauliflower mashed with sesame paste and herbs Low GI 20 GL 2 / 100 g 9/10 
Cauliflower rice tamale Low GI 25 GL 2 / 100 g 8/10 
Cauliflower slices baked with a light almond flour coating Low GI 20 GL 2 / 100 g 9/10 Caviar Low GI 35 GL 2 / 100 g 6/10 
Caviar Low GI 35 GL 2 / 100 g 3/10 Celeriac gratin Low GI 35 GL 2 / 100 g 9/10 Chai tea powder sugar free Low GI 25 GL 2 / 100 g 6/10 
Cherry juice diluted and sweetened with stevia Low GI 40 GL 2 / 100 g 7/10 Cherry tomato sauce with basil Low GI 30 GL 2 / 100 g 8/10 Chewing gum Low GI 5 GL 2 / 100 g 6/10 
Chia Coconut Milk Mousse Low GI 30 GL 2 / 100 g 8/10 
Chia pudding with berries and unsweetened almond milk Low GI 30 GL 2 / 100 g 9/10 Chicken apple sausage patty Low GI 35 GL 2 / 100 g 5/10 Chicken divan Low GI 35 GL 2 / 100 g 5/10 
Chicken meatballs Low GI 35 GL 2 / 100 g 7/10 Chicken paprikash Low GI 40 GL 2 / 100 g 6.5/10 Chicken sesame sauce Low GI 35 GL 2 / 100 g 7/10 Chicken soup with rice Low GI 45 GL 2 / 100 g 7/10 
Chicken stew Low GI 35 GL 2 / 100 g 7/10 Chicken tagine Low GI 35 GL 2 / 100 g 7/10 Chickpea protein Low GI 25 GL 2 / 100 g 7/10 Chili and lime drizzle Low GI 20 GL 2 / 100 g 5/10 
Chili mackerel Low GI 40 GL 2 / 100 g 6.5/10 Chili paste Low GI 20 GL 2 / 100 g 7/10 
Chili sauce (fresh chilies, tomatoes, vinegar, minimal oil) Low GI 25 GL 2 / 100 g 7/10 
Chili without beans Low GI 35 GL 2 / 100 g 7/10 Chili, ginger, lemongrass, and lime zest paste Low GI 20 GL 2 / 100 g 9/10 Chilled coconut cream whipped with fresh raspberries Low GI 20 GL 2 / 100 g 6/10 Chorizo soup Low GI 35 GL 2 / 100 g 4/10 
Citron Low GI 25 GL 2 / 100 g 9/10 Citrus dressing Low GI 25 GL 2 / 100 g 5/10 
Classic Pepper Sauce Low GI 35 GL 2 / 100 g 6/10 
Classic Ratatouille Low GI 25 GL 2 / 100 g 9/10 Clear protein powder pineapple passion Low GI 30 GL 2 / 100 g 6/10 Cobra salad Low GI 25 GL 2 / 100 g 8/10 
Cocoa drink Low GI 25 GL 2 / 100 g 7/10 Cocoa paste (100% cocoa powder with water or almond milk) Low GI 20 GL 2 / 100 g 8/10 
Coconut chicken Low GI 40 GL 2 / 100 g 7.5/10 
Coconut slaw Low GI 25 GL 2 / 100 g 8/10 
Coconut yogurt Low GI 30 GL 2 / 100 g 7/10 Coffee with oat milk Low GI 45 GL 2 / 100 g 6/10 
Cold tomato and avocado soup Low GI 25 GL 2 / 100 g 9/10 Cooked creamed leeks Low GI 30 GL 2 / 100 g 6/10 Cooked spinach stew Low GI 25 GL 2 / 100 g 8/10 Cooked squash Low GI 51 GL 2 / 100 g 9/10 
Cooked vegetable mix Low GI 35 GL 2 / 100 g 8/10 
Cookies made with almond flour and natural sweeteners (stevia/erythritol) Low GI 10 GL 2 / 100 g 6/10 Cooled tomato soup Low GI 20 GL 2 / 100 g 9/10 Coronation chicken Low GI 35 GL 2 / 100 g 5/10 Crab salad Low GI 35 GL 2 / 100 g 5/10 Creamed kohlrabi Low GI 25 GL 2 / 100 g 6/10 Creamed mushrooms Low GI 35 GL 2 / 100 g 5/10 Cucumber soup Low GI 40 GL 2 / 100 g 7/10 Cumin sauce (tomatoes, onion, cumin, bell pepper, parsley, salt, pepper) Low GI 25 GL 2 / 100 g 8/10 Daikon and carrot Low GI 35 GL 2 / 100 g 9/10 
Dairy-free cashew sauce Low GI 20 GL 2 / 100 g 7/10 Dijon mustard (no added salt) Low GI 35 GL 2 / 100 g 7/10 Dill pickle cabbage salad kit Low GI 25 GL 2 / 100 g 6/10 
Diluted unsweetened pomegranate juice Low GI 35 GL 2 / 100 g 8/10 
Diy char siu sauce (with stevia/erythritol) Low GI 15 GL 2 / 100 g 6/10 Dried tofu sticks Low GI 15 GL 2 / 100 g 7/10 
Dry bitter gourd curry Low GI 30 GL 2 / 100 g 8/10 Dry-roasted macadamia nuts coated in 90% dark chocolate Low GI 15 GL 2 / 100 g 8/10 
Edamame dip (with lemon juice and herbs) Low GI 20 GL 2 / 100 g 9/10 Egg biscuit Low GI 25 GL 2 / 100 g 7/10 Egg onion topping Low GI 35 GL 2 / 100 g 6/10 Eggplant gratin with bacon Low GI 25 GL 2 / 100 g 5/10 
Eggplant patties with almond flour Low GI 20 GL 2 / 100 g 8/10 Eggplant stew Low GI 20 GL 2 / 100 g 8/10 
Fermented carrots (minimal salt) Low GI 30 GL 2 / 100 g 8/10 Fermented horseradish Low GI 15 GL 2 / 100 g 9/10 
Fermented tempeh sausage crumble Low GI 20 GL 2 / 100 g 7/10 
Fiber drink Low GI 25 GL 2 / 100 g 7/10 Fiber shake Low GI 25 GL 2 / 100 g 6/10 Fire-roasted canned tomatoes (no added sugar or vinegar) Low GI 38 GL 2 / 100 g 8/10 
Fish pasta with vegetables Low GI 40 GL 2 / 100 g 7.5/10 
Flaxseed and strawberry jelly Low GI 25 GL 2 / 100 g 9/10 
Fresh cabbage and carrot salad with lemon and olive oil dressing Low GI 25 GL 2 / 100 g 8/10 
Fried cabbage Low GI 30 GL 2 / 100 g 8/10 Fried green bean Low GI 30 GL 2 / 100 g 8/10 Fried herb wax beans Low GI 25 GL 2 / 100 g 8/10 Fried herring Low GI 35 GL 2 / 100 g 6/10 Fried parasol mushroom Low GI 25 GL 2 / 100 g 7/10 Fried red pepper Low GI 20 GL 2 / 100 g 8/10 Fried snap pea Low GI 22 GL 2 / 100 g 8/10 Fried tomatoes Low GI 35 GL 2 / 100 g 7/10 Fried wild boar cutlet Low GI 35 GL 2 / 100 g 6.5/10 
