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.
Wild lettuce Low GI 15 GL 0.4 / 100 g 10/10 
Fermented celery Low GI 15 GL 0.5 / 100 g 9/10 
Canned celery Low GI 15 GL 0.5 / 100 g 6/10 
Ale Low GI 15 GL 0.5 / 100 g 2/10 
Ash gourd Low GI 15 GL 0.5 / 100 g 10/10 
Beet kvass Low GI 15 GL 0.5 / 100 g 8/10 
Broccoli sprout juice Low GI 15 GL 0.5 / 100 g 10/10 
Celery juice (freshly extracted) Low GI 15 GL 0.5 / 100 g 8/10 
Cos lettuce Low GI 15 GL 0.5 / 100 g 9.5/10 
Fresh zucchini, diced Low GI 15 GL 0.5 / 100 g 10/10 
Guinness beer Low GI 15 GL 0.5 / 100 g 2/10 
Herb cucumber Low GI 15 GL 0.5 / 100 g 10/10 
Iceberg lettuce Low GI 15 GL 0.5 / 100 g 7/10 
Pepperoncini peppers Low GI 15 GL 0.5 / 100 g 7/10 
Pureed zucchini Low GI 15 GL 0.5 / 100 g 9/10 
Romaine lettuce salad Low GI 15 GL 0.5 / 100 g 9/10 
Spiralized zucchini Low GI 15 GL 0.5 / 100 g 10/10 
Stewed zucchini Low GI 15 GL 0.5 / 100 g 10/10 
Thinly sliced zucchini (zucchini noodles) Low GI 15 GL 0.5 / 100 g 9/10 
Unsweetened coconut milk yogurt (fermented, non-dairy) Low GI 15 GL 0.5 / 100 g 6/10 
Water with fresh lemon juice and soaked chia seeds Low GI 10 GL 0.5 / 100 g 9/10 
Yellow tomato Low GI 15 GL 0.5 / 100 g 9/10 
Zucchini Low GI 15 GL 0.5 / 100 g 9/10 
Zucchini noodles Low GI 15 GL 0.5 / 100 g 10/10 
Zucchini slices Low GI 15 GL 0.5 / 100 g 10/10 
Chia seed wrap (chia seeds, water, optional flax or psyllium) Low GI 2 GL 0.7 / 100 g 9/10 
Hop Shoots Low GI 5 GL 0.8 / 100 g 10/10 
Black truffles Low GI 10 GL 0.8 / 100 g 9/10 
Truffles Low GI 10 GL 0.8 / 100 g 9/10 
Ground almonds and chia seeds Low GI 5 GL 0.9 / 100 g 9/10 
Acai Low GI 15 GL 1 / 100 g 9/10 
Agar Jelly with Erythritol Low GI 5 GL 1 / 100 g 8/10 
Agar-agar Low GI 13 GL 1 / 100 g 9/10 
Air-Fried Broccoli Low GI 10 GL 1 / 100 g 9/10 
Alfalfa extract Low GI 10 GL 1 / 100 g 9/10 
Almond flour Low GI 5 GL 1 / 100 g 9/10 
Almond flour (finely ground almonds) Low GI 5 GL 1 / 100 g 9/10 
Almond flour erythritol cookie Low GI 5 GL 1 / 100 g 7/10 
Almond flour pizza base Low GI 10 GL 1 / 100 g 8/10 
Almond flour roti Low GI 15 GL 1 / 100 g 8/10 
Almond milk drink Low GI 25 GL 1 / 100 g 7/10 
Almond milk powder Low GI 10 GL 1 / 100 g 8/10 
Almond stuffed olives Low GI 15 GL 1 / 100 g 8/10 
Almond-based plant cheese Low GI 15 GL 1 / 100 g 7/10 Almond, nutritional yeast, and sea salt blend Low GI 10 GL 1 / 100 g 7.5/10 
Aloe vera juice Low GI 25 GL 1 / 100 g 8/10 
Artichoke hearts in own juice Low GI 15 GL 1 / 100 g 8.5/10 
Artichoke in oil Low GI 20 GL 1 / 100 g 7/10 
Arugula Low GI 15 GL 1 / 100 g 9/10 
Arugula (raw) Low GI 15 GL 1 / 100 g 10/10 
Asian salad mix Low GI 15 GL 1 / 100 g 9/10 
Asparagus Low GI 15 GL 1 / 100 g 9.5/10 
Asprod seeds Low GI 10 GL 1 / 100 g 8.5/10 
Assorted Vegetables Low GI 20 GL 1 / 100 g 10/10 
Avocado Low GI 10 GL 1 / 100 g 9/10 
Avocado and dijon mustard cream Low GI 10 GL 1 / 100 g 7/10 
Avocado and lemon blend Low GI 10 GL 1 / 100 g 9/10 
Avocado chocolate mousse (with monk fruit) Low GI 10 GL 1 / 100 g 8/10 
Avocado chocolate spread (with non-glycemic sweetener) Low GI 5 GL 1 / 100 g 8/10 
Avocado cream Low GI 10 GL 1 / 100 g 9/10 
Avocado herb lime dip Low GI 10 GL 1 / 100 g 8/10 
Avocado lime dressing Low GI 10 GL 1 / 100 g 9/10 
Avocado pasta Low GI 10 GL 1 / 100 g 9/10 
Avocado paste Low GI 10 GL 1 / 100 g 9/10 
Avocado tomatillo salsa (with lime and herbs, low salt) Low GI 20 GL 1 / 100 g 9/10 
Avocado, basil, pumpkin seeds spread Low GI 10 GL 1 / 100 g 9/10 
Avocado, tomato, and herb salad Low GI 15 GL 1 / 100 g 9/10 
Baba ganoush Low GI 15 GL 1 / 100 g 8/10 
Baby kale Low GI 2 GL 1 / 100 g 10/10 
Baby tomatoes Low GI 15 GL 1 / 100 g 9.5/10 
Baked firm tofu with herbs and spices Low GI 15 GL 1 / 100 g 8.5/10 
Baked omelette with eggs, spinach, mushrooms, and minimal oil Low GI 20 GL 1 / 100 g 8/10 
Baked pâté Low GI 20 GL 1 / 100 g 5.5/10 
Baked pepper Low GI 15 GL 1 / 100 g 9/10 
Baked tomatoes Low GI 15 GL 1 / 100 g 9/10 
Balsamic Vinegar Low GI 5 GL 1 / 100 g 6/10 
Bamboo shoots Low GI 10 GL 1 / 100 g 9/10 
Banana peppers Low GI 15 GL 1 / 100 g 9.5/10 
Barley coffee Low GI 20 GL 1 / 100 g 8/10 
Bathua leaves Low GI 15 GL 1 / 100 g 10/10 
Beef and onions Low GI 35 GL 1 / 100 g 7/10 
Beef Birria Low GI 25 GL 1 / 100 g 7/10 
Beef sauce Low GI 25 GL 1 / 100 g 6/10 
Beef tomato Low GI 15 GL 1 / 100 g 9.5/10 
Beet greens Low GI 15 GL 1 / 100 g 9/10 
Beet leaves Low GI 15 GL 1 / 100 g 9/10 
Beetroot kvass Low GI 15 GL 1 / 100 g 9/10 
Bell peppers Low GI 15 GL 1 / 100 g 9/10 
Betel leaf Low GI 10 GL 1 / 100 g 9/10 
Birria made with skinless chicken breast Low GI 15 GL 1 / 100 g 8/10 
Bitter melon Low GI 18 GL 1 / 100 g 9/10 
Black carrot colorant Low GI 20 GL 1 / 100 g 8/10 
Black chokeberry Low GI 15 GL 1 / 100 g 10/10 
Black fungus Low GI 15 GL 1 / 100 g 10/10 
Black lime Low GI 20 GL 1 / 100 g 9.5/10 
Black olive Low GI 15 GL 1 / 100 g 8/10 
Black radish Low GI 15 GL 1 / 100 g 9/10 
Black soybeans Low GI 15 GL 1 / 100 g 9/10 
Blackcurrant Erythritol Mousse Low GI 10 GL 1 / 100 g 8/10 
Blended Fresh Tomatoes Low GI 15 GL 1 / 100 g 10/10 
