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.
Mixed dried or fresh herbs Low GI 10 GL 4 / 100 g 9/10 
Mixed fruit and vegetable blend Low GI 40 GL 4 / 100 g 9/10 
Mixed salad with corn Medium GI 55 GL 4 / 100 g 7/10 
Mushroom and barley soup Low GI 45 GL 4 / 100 g 4/10 
Mushroom and barley stew Low GI 35 GL 4 / 100 g 8/10 
Mushroom peas sabji Low GI 35 GL 4 / 100 g 8/10 
Natto Low GI 33 GL 4 / 100 g 9/10 
Nut-based crackers Low GI 20 GL 4 / 100 g 7.5/10 
Oat yogurt Low GI 40 GL 4 / 100 g 5/10 
Oat-based plant cream alternative Medium GI 55 GL 4 / 100 g 7/10 
Oat-coconut drink Medium GI 60 GL 4 / 100 g 4/10 
Organic Apple Juice Low GI 40 GL 4 / 100 g 6/10 
Oyster sauce Low GI 40 GL 4 / 100 g 4/10 
Parsley root Low GI 30 GL 4 / 100 g 8/10 
Partially ripe guava Low GI 31 GL 4 / 100 g 9/10 
Pea Soup Low GI 35 GL 4 / 100 g 8/10 
Peach Low GI 42 GL 4 / 100 g 8/10 
Peanut butter and cocoa sauce Low GI 25 GL 4 / 100 g 7/10 
Pears Low GI 30 GL 4 / 100 g 9/10 
Pepper Paste Low GI 40 GL 4 / 100 g 6/10 
Pepper Spread Low GI 40 GL 4 / 100 g 5.5/10 
Physalis Low GI 36 GL 4 / 100 g 9/10 
Pistachio pasta Low GI 15 GL 4 / 100 g 6/10 
Pizza sauce Low GI 45 GL 4 / 100 g 6/10 
Plant-based meat Low GI 50 GL 4 / 100 g 6.5/10 
Plant-based white bean gravy Low GI 35 GL 4 / 100 g 8/10 
Plum Low GI 35 GL 4 / 100 g 7/10 
Pumpkin soup Medium GI 55 GL 4 / 100 g 8/10 
Pureed apricots (no added sugar) Low GI 34 GL 4 / 100 g 8/10 
Pureed fresh peaches (no added sugars) Low GI 42 GL 4 / 100 g 7/10 
Pureed frozen berries or stone fruit (no added sugar) Low GI 35 GL 4 / 100 g 9/10 
Pureed raspberries Low GI 32 GL 4 / 100 g 9/10 
Pureed roasted pumpkin Low GI 51 GL 4 / 100 g 9/10 
Raspberry juice Low GI 40 GL 4 / 100 g 6/10 
Raw onion slices with hummus dip Low GI 25 GL 4 / 100 g 8/10 
Roasted onion Low GI 40 GL 4 / 100 g 8/10 
Roasted root vegetable and herb sauce Low GI 40 GL 4 / 100 g 8/10 
Sambar Low GI 35 GL 4 / 100 g 8/10 
Sesame pasta with hot pepper Low GI 35 GL 4 / 100 g 7/10 
Slices of orange, grapefruit, and avocado mixed together Low GI 35 GL 4 / 100 g 9/10 
Sour rye soup Low GI 45 GL 4 / 100 g 7/10 
Sour soup with whole grain flour and lentils Low GI 45 GL 4 / 100 g 7/10 
Soy meat Low GI 25 GL 4 / 100 g 8/10 
Soybean spread (unsalted, no additives) Low GI 20 GL 4 / 100 g 8/10 
Spinach roll with hummus and smoked trout Low GI 35 GL 4 / 100 g 7/10 
Sports drink High GI 70 GL 4 / 100 g 2/10 
Sprouted mung bean Low GI 28 GL 4 / 100 g 9/10 
Steakhouse-style soup Medium GI 55 GL 4 / 100 g 3/10 
Stew Sauce Base Low GI 40 GL 4 / 100 g 5.5/10 
Stewed lentils with vegetables Low GI 28 GL 4 / 100 g 9/10 
Strawberry juice Low GI 40 GL 4 / 100 g 7/10 
Strawberry puree Low GI 40 GL 4 / 100 g 7/10 
Sweet and sour salad Low GI 40 GL 4 / 100 g 6.5/10 
Tabbouleh salad Low GI 30 GL 4 / 100 g 8/10 
Tart cherry juice with water and chia seeds Low GI 45 GL 4 / 100 g 7/10 
Tesco Plant Menu Vegan Meatballs Low GI 40 GL 4 / 100 g 5/10 
Tomato curry Low GI 40 GL 4 / 100 g 8/10 
Tomato pesto Low GI 35 GL 4 / 100 g 3/10 
Tomato Sauce with Carrots and Onion Low GI 45 GL 4 / 100 g 7/10 
Tomato vegetable barley soup Low GI 45 GL 4 / 100 g 7/10 
Tymbark Apple Juice Low GI 40 GL 4 / 100 g 5/10 
Unprocessed black lentils with intact seed coat Low GI 21 GL 4 / 100 g 9/10 
Vanilla soy yogurt Low GI 35 GL 4 / 100 g 5/10 
Vanilla spice plant protein powder Low GI 35 GL 4 / 100 g 8/10 
Wheat dextrin Low GI 5 GL 4 / 100 g 6/10 
White borscht Medium GI 55 GL 4 / 100 g 6.5/10 
White chili chicken and beans Low GI 38 GL 4 / 100 g 8/10 
Whole brown lentils Low GI 21 GL 4 / 100 g 9/10 
Wild berry mix Low GI 30 GL 4 / 100 g 9/10 
Winter squash Low GI 51 GL 4 / 100 g 8/10 
XX Beer High GI 100 GL 4 / 100 g 3.5/10 
Yuzu lemon dressing Low GI 35 GL 4 / 100 g 4/10 
Zucchini sticks, lightly coated and air-fried Low GI 35 GL 4 / 100 g 8/10 
Żywiec Beer High GI 110 GL 4 / 100 g 2/10 
Coconut tortilla (coconut meat wrap) Low GI 35 GL 4.2 / 100 g 8/10 
Cooked Lentils Low GI 21 GL 4.2 / 100 g 8/10 
Lightly Salted Pistachios Low GI 15 GL 4.2 / 100 g 8/10 
Pistachios Low GI 15 GL 4.2 / 100 g 9/10 
Pistachios in shell Low GI 15 GL 4.2 / 100 g 8/10 
Salted roasted pistachios Low GI 15 GL 4.2 / 100 g 7/10 
Candies sweetened with natural sugar substitutes and herbal flavors, little to no sugar Low GI 5 GL 4.3 / 100 g 4/10 
Chia Seed Powder Low GI 15 GL 4.3 / 100 g 9/10 
Flaxseed roti Low GI 15 GL 4.3 / 100 g 8/10 
Golden flaxseed flour Low GI 15 GL 4.3 / 100 g 9/10 
Herb seasoning Low GI 10 GL 4.4 / 100 g 9/10 
Chicory root fiber sweetener (inulin) Low GI 5 GL 4.5 / 100 g 6/10 
Pure Inulin Powder Low GI 5 GL 4.5 / 100 g 7/10 
Chicory Inulin Fiber Low GI 5 GL 4.5 / 100 g 7/10 
Citrus pectin Low GI 5 GL 4.5 / 100 g 7/10 
Dextrin fiber Low GI 5 GL 4.5 / 100 g 8/10 
Dietary fiber (isolated) Low GI 5 GL 4.5 / 100 g 7/10 
Elderflower Mocktail Medium GI 60 GL 4.5 / 100 g 4/10 
Fruit pectin Low GI 10 GL 4.5 / 100 g 7/10 
Lupin flour Low GI 15 GL 4.5 / 100 g 9/10 
Mushroom powder Low GI 15 GL 4.5 / 100 g 9/10 
Noodle soup Medium GI 60 GL 4.5 / 100 g 4/10 
Nut and seed clusters (egg white or fiber syrup bound) Low GI 25 GL 4.5 / 100 g 7/10 
Pectin Low GI 5 GL 4.5 / 100 g 9/10 
Prebiotics (inulin, chicory root fiber) Low GI 5 GL 4.5 / 100 g 7/10 
Unsweetened apple sauce with cinnamon Low GI 40 GL 4.5 / 100 g 7/10 
