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.
Peach and chia seed jam Low GI 40 GL 7 / 100 g 7/10 
Peanut cream Low GI 35 GL 7 / 100 g 6.5/10 
Peas Low GI 51 GL 7 / 100 g 8/10 
Peeled kiwi Low GI 50 GL 7 / 100 g 8/10 
Penang curry paste Low GI 35 GL 7 / 100 g 6.5/10 
Pepsi Medium GI 63 GL 7 / 100 g 1/10 
Pickled ginger Low GI 45 GL 7 / 100 g 5/10 
Plain Oatmeal Medium GI 55 GL 7 / 100 g 7/10 
Plum sauce (no added sugar) Low GI 35 GL 7 / 100 g 6/10 
Pork Cutlet Medium GI 55 GL 7 / 100 g 4/10 
Potato soup High GI 70 GL 7 / 100 g 4/10 
Prune juice Low GI 43 GL 7 / 100 g 5/10 
Quinoa flakes with almond milk Low GI 50 GL 7 / 100 g 7.5/10 
Raspberry vinaigrette Low GI 40 GL 7 / 100 g 5.5/10 
Raw unsalted sunflower seeds Low GI 35 GL 7 / 100 g 8/10 
Red beans in tomato sauce Low GI 40 GL 7 / 100 g 6.5/10 
Red Chili Pepper Powder Low GI 15 GL 7 / 100 g 8/10 
Rice fiber Low GI 10 GL 7 / 100 g 9/10 
Root beer High GI 70 GL 7 / 100 g 2/10 
Shelled sunflower seeds Low GI 35 GL 7 / 100 g 8/10 
Soda Medium GI 65 GL 7 / 100 g 3/10 
Soft drink Medium GI 63 GL 7 / 100 g 2/10 
Spaghetti hoops Medium GI 55 GL 7 / 100 g 5.5/10 
Squirt soda Medium GI 63 GL 7 / 100 g 1/10 
Stevia Low GI 7 GL 7 / 100 g 9/10 
Stewed Black-eyed Peas Low GI 33 GL 7 / 100 g 9/10 
Stewed fruit dessert Low GI 45 GL 7 / 100 g 6.5/10 
Strawberry tree fruit Low GI 40 GL 7 / 100 g 8/10 
Stuffed grape leaves Low GI 45 GL 7 / 100 g 6/10 
Sugar beet juice Medium GI 64 GL 7 / 100 g 4/10 
Surimi paste Low GI 50 GL 7 / 100 g 4/10 
Taco sauce Low GI 50 GL 7 / 100 g 4/10 
Tomato paste (no added sugar) Low GI 38 GL 7 / 100 g 7/10 
Tonic water High GI 75 GL 7 / 100 g 2/10 
Uncanned great northern beans (prepared from dry, no added sodium) Low GI 31 GL 7 / 100 g 9/10 
Vegan cabbage roll Low GI 38 GL 7 / 100 g 8/10 
Vegan chickpea flour scramble Low GI 35 GL 7 / 100 g 7/10 
Vegan hazelnut protein powder Low GI 40 GL 7 / 100 g 8/10 
Vegan patty Low GI 45 GL 7 / 100 g 6/10 
Vegetable casserole Medium GI 55 GL 7 / 100 g 6/10 
Vegetable puree mix Medium GI 60 GL 7 / 100 g 7/10 
Vegetable Salad with Mayonnaise Medium GI 55 GL 7 / 100 g 6/10 
Vegetarian patty (bean-based) Low GI 35 GL 7 / 100 g 7/10 
Veggie meatballs Low GI 40 GL 7 / 100 g 7/10 
White beans, cooked from dried, no salt Low GI 31 GL 7 / 100 g 9/10 
Whole Kiwi Low GI 50 GL 7 / 100 g 8/10 
Wild blueberries Low GI 53 GL 7 / 100 g 8.5/10 
Worcestershire sauce Low GI 35 GL 7 / 100 g 4/10 
Soluble corn fiber Low GI 10 GL 7.1 / 100 g 8/10 
Orange and chia jam Low GI 40 GL 7.2 / 100 g 7/10 
Tahini Low GI 35 GL 7.3 / 100 g 8.6/10 
Smirnoff Ice Red, White & Berry High GI 70 GL 7.4 / 100 g 1/10 
Freeze dried swiss chard Low GI 15 GL 7.5 / 100 g 9/10 
Ground chili pepper (no salt) Low GI 15 GL 7.5 / 100 g 9/10 
Pure Chili Powder Low GI 15 GL 7.5 / 100 g 9/10 
Sour chive seasoning Low GI 30 GL 7.5 / 100 g 3/10 
Blueberries Low GI 53 GL 7.7 / 100 g 8/10 
Matcha (powdered green tea) Low GI 20 GL 7.7 / 100 g 9/10 
Fresh Pineapple Medium GI 59 GL 7.7 / 100 g 6/10 
Fresh pineapple, cut Medium GI 59 GL 7.7 / 100 g 7/10 
Barley (whole grain, cooked) Low GI 28 GL 7.9 / 100 g 7/10 
Albariño grapes Low GI 46 GL 8 / 100 g 7/10 
Almond flour carrot muffin (no added sugar) Low GI 28 GL 8 / 100 g 7/10 
Almond flour crackers Low GI 35 GL 8 / 100 g 6/10 
Ashwagandha extract Low GI 20 GL 8 / 100 g 8/10 
Barley and chickpeas (cooked, mixed) Low GI 30 GL 8 / 100 g 8/10 
Barley soaked overnight Low GI 28 GL 8 / 100 g 8/10 
Bean and barley mix Low GI 35 GL 8 / 100 g 8/10 
Bfree high protein wrap Low GI 35 GL 8 / 100 g 7/10 
Black bean, oat, and vegetable burger patty (no bun) Low GI 38 GL 8 / 100 g 7/10 
Black currant jam Low GI 40 GL 8 / 100 g 7/10 
Boiled Green Peas Low GI 51 GL 8 / 100 g 8.5/10 
Breaded chicken cutlet Medium GI 55 GL 8 / 100 g 5/10 
Breaded pork cutlet Medium GI 55 GL 8 / 100 g 5/10 
Brown Gram Low GI 28 GL 8 / 100 g 9/10 
Burger Sauce Low GI 45 GL 8 / 100 g 3/10 
Canned Pineapple Tidbits Medium GI 59 GL 8 / 100 g 4/10 
Cashew Low GI 25 GL 8 / 100 g 7/10 
Cayenne Pepper Powder Low GI 15 GL 8 / 100 g 9/10 
Chicken tenders Low GI 50 GL 8 / 100 g 6/10 
Chickpea flatbread (socca) Low GI 35 GL 8 / 100 g 8.5/10 
Chickpea flour savory pancake (socca/farinata) Low GI 35 GL 8 / 100 g 7/10 
Chickpea patty Low GI 35 GL 8 / 100 g 7/10 
Chickpeas Low GI 28 GL 8 / 100 g 8/10 
Chickpeas (cooked from dried) Low GI 28 GL 8 / 100 g 9/10 
Chili flakes Low GI 15 GL 8 / 100 g 8/10 
Chilla batter Low GI 35 GL 8 / 100 g 7/10 
Chocolate mint chip bar Low GI 25 GL 8 / 100 g 6/10 
Citrus-ginger glaze (with minimal added sugar) Low GI 45 GL 8 / 100 g 6.5/10 
Classic Chicken Nuggets Low GI 45 GL 8 / 100 g 4/10 
Classic Russian Salad Medium GI 60 GL 8 / 100 g 6/10 
Coconut drink Medium GI 65 GL 8 / 100 g 1.5/10 
Cooked Chickpeas Low GI 28 GL 8 / 100 g 8/10 
Cooked white beans Low GI 31 GL 8 / 100 g 9/10 
Corn and black bean salsa Low GI 40 GL 8 / 100 g 7/10 
Creamy chickpea and coconut spread with spices Low GI 35 GL 8 / 100 g 7/10 
Dhokla (split yellow moong dal, steamed) Low GI 35 GL 8 / 100 g 8/10 
Dried acai powder Low GI 15 GL 8 / 100 g 6/10 
Dried chiles de árbol Low GI 15 GL 8 / 100 g 9/10 
Dried chili peppers Low GI 15 GL 8 / 100 g 8/10 
