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.
Oligosaccharides Low GI 5 GL 4.8 / 100 g 9/10 
Soy noodles Low GI 25 GL 4.8 / 100 g 9/10 
Spice blend with erythritol Low GI 5 GL 4.8 / 100 g 6/10 
Soy Low GI 16 GL 4.8 / 100 g 9/10 
Soybeans Low GI 16 GL 4.8 / 100 g 8/10 
Lemon iced tea Medium GI 65 GL 4.9 / 100 g 2/10 
Acorn squash Low GI 50 GL 5 / 100 g 8/10 
Agar Fruit Jelly Low GI 35 GL 5 / 100 g 7/10 
Almond nuts coated with dark chocolate Low GI 20 GL 5 / 100 g 6/10 
Apple Low GI 36 GL 5 / 100 g 8/10 
Apple and pear puree Low GI 38 GL 5 / 100 g 8/10 
Apple and pear puree with chia seeds Low GI 35 GL 5 / 100 g 8/10 
Apple juice without sugar and ginger Low GI 40 GL 5 / 100 g 7/10 
Apple purée (whole apples, blended, all fiber retained) Low GI 36 GL 5 / 100 g 6/10 
Apple slices Low GI 36 GL 5 / 100 g 8/10 
Baked vegetables Low GI 40 GL 5 / 100 g 8/10 
Beet Medium GI 61 GL 5 / 100 g 9/10 
Beetroot Medium GI 61 GL 5 / 100 g 7/10 
Ber fruit Low GI 25 GL 5 / 100 g 8/10 
Black lentil hummus Low GI 25 GL 5 / 100 g 8/10 
Blood orange Low GI 42 GL 5 / 100 g 8.5/10 
Blood orange juice Low GI 50 GL 5 / 100 g 5/10 
Blueberry puree Low GI 40 GL 5 / 100 g 9/10 
Boiled Jerusalem artichoke Low GI 33 GL 5 / 100 g 9/10 
Braeburn apple Low GI 38 GL 5 / 100 g 9/10 
Breakfast casserole Low GI 45 GL 5 / 100 g 6/10 
Broccoli quiche Low GI 35 GL 5 / 100 g 7/10 
Buckwheat, edamame, and arugula salad Low GI 35 GL 5 / 100 g 9/10 
Cabbage Roll in Tomato Sauce Low GI 45 GL 5 / 100 g 7/10 
Canned northern beans Low GI 31 GL 5 / 100 g 8/10 
Cara cara orange Low GI 43 GL 5 / 100 g 8.5/10 
Carbonaut bread slice Low GI 35 GL 5 / 100 g 8/10 
Carrot spread Low GI 40 GL 5 / 100 g 6/10 
Cauliflower linguine Low GI 35 GL 5 / 100 g 7/10 
Cauliflower tots (baked or air-fried) Low GI 40 GL 5 / 100 g 7/10 
Celery root fries Low GI 35 GL 5 / 100 g 8/10 
Champion Apple Low GI 36 GL 5 / 100 g 8.5/10 
Chef select high protein bowl Low GI 45 GL 5 / 100 g 6/10 
Cherry beer High GI 70 GL 5 / 100 g 2/10 
Chia pudding with fruit mousse Low GI 35 GL 5 / 100 g 7/10 
Chia seed jelly with fresh pears Low GI 35 GL 5 / 100 g 8/10 
Chicken Kiev Low GI 50 GL 5 / 100 g 4/10 
Chickpea salad (chickpeas, olive oil, vegetables) Low GI 28 GL 5 / 100 g 8/10 
Chili (beef and bean) Low GI 40 GL 5 / 100 g 8/10 
Chilli Spice Blend Low GI 10 GL 5 / 100 g 9/10 
Chipotle pepper Low GI 10 GL 5 / 100 g 9/10 
Chlorella Low GI 20 GL 5 / 100 g 9.5/10 
Classic Curry Sauce Low GI 40 GL 5 / 100 g 5/10 
Clementine Mandarin Low GI 40 GL 5 / 100 g 8.5/10 
Coconut aminos Low GI 35 GL 5 / 100 g 6/10 
Coconut aminos (garlic & ginger flavored) Low GI 35 GL 5 / 100 g 7/10 
Cooked Daal Low GI 30 GL 5 / 100 g 9/10 
Cooked Dal Low GI 30 GL 5 / 100 g 9/10 
Cooked Dal Low GI 30 GL 5 / 100 g 9/10 
Cooked mixed berries (blueberries, raspberries, blackberries, no added sugar) Low GI 35 GL 5 / 100 g 9/10 
Cooked Split Peas Low GI 22 GL 5 / 100 g 9/10 
Cranberry sauce sweetened with stevia Low GI 35 GL 5 / 100 g 7/10 
Curry Low GI 45 GL 5 / 100 g 6/10 
Currywurst sausage Low GI 45 GL 5 / 100 g 3/10 
Dairy-free vanilla bean cream (whole-food) Low GI 35 GL 5 / 100 g 6.5/10 
Defatted peanut protein powder Low GI 20 GL 5 / 100 g 8.5/10 
Dehydrated orange peel Low GI 20 GL 5 / 100 g 8/10 
Dekopon Low GI 42 GL 5 / 100 g 9/10 
Diced apple with chia seeds Low GI 38 GL 5 / 100 g 9/10 
Diy stir-fry sauce with minimal sweetener, reduced sodium soy sauce, and pureed beans or dates Low GI 35 GL 5 / 100 g 6/10 
Dry roasted edamame beans Low GI 15 GL 5 / 100 g 9/10 
Dry soybean Low GI 16 GL 5 / 100 g 9/10 
Eggplant and chickpea curry Low GI 35 GL 5 / 100 g 8/10 
Fava beans Low GI 25 GL 5 / 100 g 8/10 
Fresh apple slices with unsweetened almond butter Low GI 35 GL 5 / 100 g 8/10 
Fresh cranberries Low GI 45 GL 5 / 100 g 9/10 
Fresh Pepper with White Bean Paste Low GI 35 GL 5 / 100 g 9/10 
Fresh whole orange Low GI 43 GL 5 / 100 g 9/10 
Fried beef cutlet Low GI 45 GL 5 / 100 g 6.5/10 
Fried Chicken Piece Low GI 50 GL 5 / 100 g 5/10 
Fried cod Low GI 40 GL 5 / 100 g 6/10 
Fried fish Low GI 45 GL 5 / 100 g 5/10 
Frozen apple Low GI 36 GL 5 / 100 g 8.5/10 
Frozen melon Medium GI 65 GL 5 / 100 g 7/10 
Frozen mixed berries and mango Low GI 40 GL 5 / 100 g 7/10 
Fruit (average) Low GI 40 GL 5 / 100 g 8.5/10 
Fruit and Vegetable Juice Low GI 50 GL 5 / 100 g 6/10 
Fruit and Vegetable Juice Powder Low GI 50 GL 5 / 100 g 6/10 
Fruit Pieces Low GI 45 GL 5 / 100 g 7/10 
Fruit puree Low GI 40 GL 5 / 100 g 7.5/10 
Granny smith apple Low GI 39 GL 5 / 100 g 8/10 
Grated apple Low GI 36 GL 5 / 100 g 7/10 
Gravenstein apple Low GI 38 GL 5 / 100 g 8.5/10 
Gray renette apple Low GI 36 GL 5 / 100 g 8.5/10 
Green apple Low GI 39 GL 5 / 100 g 8/10 
Hamburger Dressing Low GI 40 GL 5 / 100 g 2/10 
Hokkaido pumpkin Low GI 50 GL 5 / 100 g 9/10 
Homemade berry chia jam (no added sugar) Low GI 30 GL 5 / 100 g 8/10 
Homemade chia seed and orange juice jelly Low GI 40 GL 5 / 100 g 8/10 
Instant cup-a-soup High GI 70 GL 5 / 100 g 4/10 
Jujube fruit Low GI 25 GL 5 / 100 g 8.5/10 
Kiwi juice Low GI 50 GL 5 / 100 g 8/10 
Lean turkey quinoa Low GI 45 GL 5 / 100 g 8/10 
Legume Salad Low GI 28 GL 5 / 100 g 8/10 
Legumes and farro soup Low GI 38 GL 5 / 100 g 7.5/10 
