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.
White beans canned Low GI 35 GL 5 / 100 g 8/10 
White or red bean pasta Low GI 30 GL 5 / 100 g 8/10 
Whole mung beans Low GI 25 GL 5 / 100 g 9/10 
Yeast flakes Low GI 15 GL 5 / 100 g 8/10 
Yellow lentils Low GI 30 GL 5 / 100 g 9/10 
Chickpea salad (boiled chickpeas, fresh vegetables, herbs, minimal dressing) Low GI 28 GL 5 / 100 g 9/10 
Lentil and vegetable salad Low GI 28 GL 5 / 100 g 9/10 
Plant-based protein dish (e.g., lentil stew) Low GI 28 GL 5 / 100 g 9/10 
Yellow split lentil stew (dal tadka) Low GI 28 GL 5 / 100 g 9/10 
Chocolate coating no sugar Low GI 15 GL 5.3 / 100 g 7/10 
Sunflower seed butter (unsweetened, unsalted) Low GI 35 GL 5.3 / 100 g 7/10 
Sunflower Seed Filling Low GI 35 GL 5.3 / 100 g 7/10 
Wheatgrass powder Low GI 15 GL 5.3 / 100 g 9/10 
Lentil enchilada filling (plant-based) Low GI 28 GL 5.3 / 100 g 7.5/10 
Cantaloupe Medium GI 65 GL 5.3 / 100 g 6/10 
Black bean pasta Low GI 30 GL 5.4 / 100 g 8/10 
Curcuma and Rosemary Extract Spice Blend Low GI 10 GL 5.5 / 100 g 9.5/10 
Pickling spices Low GI 10 GL 5.5 / 100 g 7/10 
Keto roll Low GI 35 GL 5.6 / 100 g 8/10 
Tahini Low GI 35 GL 5.6 / 100 g 8/10 
Bosc pear Low GI 38 GL 5.7 / 100 g 8.5/10 
Diced Pears Low GI 38 GL 5.7 / 100 g 8/10 
Fresh pear with skin, mashed Low GI 38 GL 5.7 / 100 g 9/10 
Green pear Low GI 38 GL 5.7 / 100 g 8.5/10 
Pear (raw, juicy chunks) Low GI 38 GL 5.7 / 100 g 9/10 
Pear with skin Low GI 38 GL 5.7 / 100 g 9/10 
Pear with skin Low GI 38 GL 5.7 / 100 g 9/10 
Watermelon High GI 76 GL 5.8 / 100 g 5/10 
Boiled whole green lentils Low GI 29 GL 5.8 / 100 g 9/10 
Cooked lentils (from dried, soaked and boiled) Low GI 29 GL 5.8 / 100 g 9/10 
Lentils (cooked, unsalted) Low GI 29 GL 5.8 / 100 g 9/10 
Steamed whole lentils Low GI 29 GL 5.8 / 100 g 9/10 
Aloe vera grape drink Medium GI 60 GL 6 / 100 g 3/10 
Apple pie filling no sugar Low GI 45 GL 6 / 100 g 6/10 
Apple purée Low GI 40 GL 6 / 100 g 7.5/10 
Artichoke extract Low GI 15 GL 6 / 100 g 8/10 
Asian sesame dressing Low GI 40 GL 6 / 100 g 5/10 
Avocado Chickpea Hummus Low GI 35 GL 6 / 100 g 8/10 
Baby beets Medium GI 64 GL 6 / 100 g 7.5/10 
Baked apple with cinnamon Low GI 40 GL 6 / 100 g 8/10 
Baked cinnamon apple Low GI 38 GL 6 / 100 g 8/10 
Balsamic reduction (no sugar, only vinegar and spices) Low GI 35 GL 6 / 100 g 5/10 
Barbecue meatloaf Low GI 45 GL 6 / 100 g 4/10 
Bean and spinach cake Low GI 35 GL 6 / 100 g 7/10 
Bean salad Low GI 35 GL 6 / 100 g 8.5/10 
Black bean and zucchini patty Low GI 30 GL 6 / 100 g 8/10 
Blackcurrant juice Low GI 50 GL 6 / 100 g 3/10 
Blackcurrant pudding with tapioca and stevia Low GI 40 GL 6 / 100 g 6/10 
Blood orange flavored lemonade Medium GI 65 GL 6 / 100 g 3.5/10 
Breaded Fried Pork Chop Low GI 50 GL 6 / 100 g 5/10 
Brewer's yeast Low GI 15 GL 6 / 100 g 8.5/10 
Broad beans Low GI 35 GL 6 / 100 g 8/10 
Butter bean Low GI 32 GL 6 / 100 g 8.5/10 
Canned beans in tomato sauce Low GI 40 GL 6 / 100 g 7/10 
Canned chili Low GI 45 GL 6 / 100 g 6/10 
Canned Pears in Syrup Low GI 43 GL 6 / 100 g 4/10 
Canned peas Low GI 48 GL 6 / 100 g 7/10 
Cannellini beans Low GI 31 GL 6 / 100 g 8/10 
Cauliflower gnocchi Low GI 45 GL 6 / 100 g 7/10 
Cherry jam with chia seeds Low GI 35 GL 6 / 100 g 7/10 
Chicken Karaage Low GI 45 GL 6 / 100 g 5.5/10 
Chicken tenderloin Low GI 50 GL 6 / 100 g 7/10 
Chickpea spread Low GI 35 GL 6 / 100 g 7/10 
Chickpeas simmered in homemade tomato sauce (no added sugar, minimal salt) Low GI 35 GL 6 / 100 g 9/10 
Cinnamon supplement Low GI 10 GL 6 / 100 g 6/10 
Citrus soda Medium GI 65 GL 6 / 100 g 1/10 
Cocktail sauce Low GI 40 GL 6 / 100 g 3/10 
Coconut gel Low GI 35 GL 6 / 100 g 4/10 
Coconut milk ice cream (no added sugar, natural sweeteners) Low GI 35 GL 6 / 100 g 5/10 
Common Mandarin Orange Low GI 47 GL 6 / 100 g 7/10 
Cooked apples Low GI 39 GL 6 / 100 g 7/10 
Cooked bean puree Low GI 35 GL 6 / 100 g 8.5/10 
Cooked Beans Low GI 24 GL 6 / 100 g 8/10 
Cooked Daal Low GI 32 GL 6 / 100 g 9/10 
Cooked lentils in tomato-based sauce (meat substitute) Low GI 35 GL 6 / 100 g 7/10 
Cooked Mixed Legumes Low GI 30 GL 6 / 100 g 9/10 
Corn soup Medium GI 60 GL 6 / 100 g 5/10 
Cowboy caviar Low GI 35 GL 6 / 100 g 8.5/10 
Dal Lentils Low GI 32 GL 6 / 100 g 8.5/10 
Dehydrated spinach powder Low GI 15 GL 6 / 100 g 9/10 
Dragon fruit juice Low GI 48 GL 6 / 100 g 7/10 
Dried red beans, cooked, no added sodium Low GI 24 GL 6 / 100 g 9/10 
Dried spinach flakes Low GI 15 GL 6 / 100 g 8/10 
Edamame pasta Low GI 30 GL 6 / 100 g 9/10 
Fresh apple or pear slices with natural almond or peanut butter Low GI 35 GL 6 / 100 g 8/10 
Fresh cherries with unsweetened toasted coconut flakes Low GI 35 GL 6 / 100 g 8/10 
Fresh figs Low GI 35 GL 6 / 100 g 7/10 
Fresh rice paper rolls with raw vegetables and lean protein Low GI 45 GL 6 / 100 g 8/10 
Fried lentils Low GI 25 GL 6 / 100 g 8/10 
Fried shrimp Low GI 45 GL 6 / 100 g 6/10 
Frozen dragon fruit Low GI 48 GL 6 / 100 g 8/10 
Fruit compote Medium GI 55 GL 6 / 100 g 4/10 
Fruit salad Low GI 45 GL 6 / 100 g 7/10 
Fruvita Pure Fruit Drink Low GI 45 GL 6 / 100 g 6.5/10 
Gala apple Low GI 38 GL 6 / 100 g 8.5/10 
Giant beans Low GI 35 GL 6 / 100 g 8/10 
Golden apple Low GI 38 GL 6 / 100 g 8.5/10 
Golden beet Medium GI 64 GL 6 / 100 g 9/10 
Grated Horseradish Low GI 35 GL 6 / 100 g 7/10 
Green bean, quinoa, and cherry tomato salad with light vinaigrette Low GI 45 GL 6 / 100 g 8.5/10 
