Foods without milk
8,960 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.
Chicken cordon bleu Low GI 45 GL 4 / 100 g 4/10 Chicken golabki Low GI 40 GL 4 / 100 g 7/10 
Chicken gyros Medium GI 55 GL 4 / 100 g 5/10 Chicken pozole soup Medium GI 55 GL 4 / 100 g 6/10 Chicken salad with pecans and cranberries Low GI 40 GL 4 / 100 g 6/10 Chicken soup with potato and rice Medium GI 60 GL 4 / 100 g 6/10 
Chili con carne Low GI 40 GL 4 / 100 g 8/10 Chili paste Low GI 25 GL 4 / 100 g 4/10 Chili sesame sauce Low GI 35 GL 4 / 100 g 6.5/10 
Chili tomato sauce Low GI 40 GL 4 / 100 g 6.5/10 
Chili with lean ground turkey, extra beans, and low-sodium broth Low GI 35 GL 4 / 100 g 8/10 
Cinnamon natural flavors Low GI 10 GL 4 / 100 g 9/10 
Classic Marinara Sauce Low GI 45 GL 4 / 100 g 7/10 
Coconut chutney Low GI 35 GL 4 / 100 g 6/10 Conference pear Low GI 38 GL 4 / 100 g 8/10 
Cooked cherries with lemon zest (no added sugars) Low GI 22 GL 4 / 100 g 8/10 
Crab stick salad with carrot and mayonnaise Low GI 45 GL 4 / 100 g 6/10 
Cubed Turnip Medium GI 62 GL 4 / 100 g 9/10 Curry paste Low GI 25 GL 4 / 100 g 6/10 
Dal made from sprouted mung beans Low GI 25 GL 4 / 100 g 9/10 Damson plum Low GI 35 GL 4 / 100 g 9/10 
Delicata squash Low GI 51 GL 4 / 100 g 8/10 
Dos Equis Beer High GI 100 GL 4 / 100 g 3/10 
Dried Cloves Low GI 5 GL 4 / 100 g 9/10 
Dried herbs and spices (no sodium) Low GI 10 GL 4 / 100 g 8/10 
Dried herbs and spices blend (no added salt) Low GI 10 GL 4 / 100 g 9/10 
Dried hibiscus flowers Low GI 35 GL 4 / 100 g 8/10 
Dried onion herb mix Low GI 10 GL 4 / 100 g 9/10 Dried porcini mushroom Low GI 15 GL 4 / 100 g 9/10 
Dry herb and spice blend (no added sugar) Low GI 10 GL 4 / 100 g 7/10 Egg cutlet Low GI 45 GL 4 / 100 g 5/10 Electrolyte drink High GI 70 GL 4 / 100 g 2/10 Feijoada (bean and pork stew) Low GI 32 GL 4 / 100 g 6/10 
Fermented black soybean paste (no added salt) Low GI 25 GL 4 / 100 g 8/10 
Fermented lentil protein (e.g., lentil tempeh) Low GI 30 GL 4 / 100 g 8.5/10 
Fermented soybeans Low GI 33 GL 4 / 100 g 8/10 Fish sausage Low GI 40 GL 4 / 100 g 5/10 
Forest berries Low GI 30 GL 4 / 100 g 9.5/10 Frappe coffee Low GI 50 GL 4 / 100 g 3/10 
Fresh black gram sprouts Low GI 25 GL 4 / 100 g 9/10 
Fresh grapefruit juice (no added sugar) Low GI 48 GL 4 / 100 g 6/10 
Fresh orange salsa (chopped oranges, herbs, lime, no added sugars) Low GI 40 GL 4 / 100 g 9/10 Fresh raspberries with melted 90% dark chocolate Low GI 25 GL 4 / 100 g 8/10 Fried blood sausage Low GI 35 GL 4 / 100 g 3/10 
Fried chicken cutlet Low GI 45 GL 4 / 100 g 8/10 Fried chicken drumstick Low GI 50 GL 4 / 100 g 3/10 Fried ivy gourd Low GI 35 GL 4 / 100 g 6/10 Fried sataw shrimp Low GI 35 GL 4 / 100 g 6/10 
Frosta Mini Meatballs Medium GI 55 GL 4 / 100 g 5.5/10 Frozen clam chowder Medium GI 55 GL 4 / 100 g 4/10 Fruit and vegetable smoothie Low GI 40 GL 4 / 100 g 8/10 
Fruit jelly Low GI 40 GL 4 / 100 g 6/10 
Garlic zucchini bites Low GI 40 GL 4 / 100 g 7/10 
Ginger garlic paste Low GI 20 GL 4 / 100 g 8/10 Gluten free oat beverage Medium GI 60 GL 4 / 100 g 6/10 
Golden berries Low GI 36 GL 4 / 100 g 9/10 Gooseberry juice Low GI 40 GL 4 / 100 g 6/10 
Goulash Sauce Base Low GI 40 GL 4 / 100 g 5/10 
Grapefruit juice Low GI 48 GL 4 / 100 g 7/10 
Grated turnip Medium GI 62 GL 4 / 100 g 9/10 
Green smoothie Low GI 40 GL 4 / 100 g 8/10 Greengage plum Low GI 39 GL 4 / 100 g 9/10 Grilled pumpkin Medium GI 65 GL 4 / 100 g 9/10 Ground cherries Low GI 36 GL 4 / 100 g 9/10 
Guar gum and xanthan gum (thickener blend) Low GI 5 GL 4 / 100 g 7/10 
Herb and spice mix without salt Low GI 10 GL 4 / 100 g 8/10 Herb hummus bites Low GI 20 GL 4 / 100 g 7/10 
High protein chocolate chickpea mousse Low GI 25 GL 4 / 100 g 7/10 High protein smoothie Low GI 45 GL 4 / 100 g 7/10 
Homemade barbecue sauce (no added sugar) Low GI 35 GL 4 / 100 g 8/10 
Homemade mole sauce (no added sugar, reduced salt) Low GI 30 GL 4 / 100 g 7/10 
Homemade sauce with less added sugar and low-sodium soy sauce Low GI 35 GL 4 / 100 g 5/10 Honey beer Medium GI 65 GL 4 / 100 g 2/10 Iced cappuccino Low GI 45 GL 4 / 100 g 3/10 
Iced tea Medium GI 55 GL 4 / 100 g 5/10 
India pale ale beer High GI 110 GL 4 / 100 g 2/10 Ipa High GI 110 GL 4 / 100 g 2/10 IPA Beer (can) High GI 110 GL 4 / 100 g 2/10 Japanese omelet Low GI 45 GL 4 / 100 g 5/10 
June plum Low GI 35 GL 4 / 100 g 9/10 
Juneberries Low GI 25 GL 4 / 100 g 9/10 Kabocha squash Low GI 50 GL 4 / 100 g 9/10 Kale stew Low GI 45 GL 4 / 100 g 7/10 
Korean carrot salad Low GI 35 GL 4 / 100 g 6/10 
Lager Beer High GI 100 GL 4 / 100 g 3/10 
Leek and pea mix Low GI 35 GL 4 / 100 g 9/10 
Leffe beer High GI 110 GL 4 / 100 g 2/10 
Lemon myrtle Low GI 10 GL 4 / 100 g 8/10 
Lemongrass Low GI 17 GL 4 / 100 g 8/10 
Lentil and vegetable chili Low GI 28 GL 4 / 100 g 9/10 Lentil curry with light coconut milk or almond milk Low GI 28 GL 4 / 100 g 8/10 
Lentil dressing Low GI 25 GL 4 / 100 g 7/10 Liver pancakes Low GI 40 GL 4 / 100 g 6/10 
Locust bean gum Low GI 5 GL 4 / 100 g 8/10 Mango spinach chia smoothie Low GI 40 GL 4 / 100 g 8/10 Marinated beef Low GI 50 GL 4 / 100 g 5/10 
Mashed turnips Medium GI 62 GL 4 / 100 g 6/10 Matcha oat milk latte Low GI 45 GL 4 / 100 g 5/10 Meatball Low GI 40 GL 4 / 100 g 5/10 Melon juice Medium GI 65 GL 4 / 100 g 7/10 
