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.
Mirabelle plums Low GI 35 GL 4 / 100 g 9/10 
Mixed fruit and vegetable blend Low GI 40 GL 4 / 100 g 9/10 
Mixed salad with corn Medium GI 55 GL 4 / 100 g 7/10 
Mushroom and barley stew Low GI 35 GL 4 / 100 g 8/10 
Mushroom peas sabji Low GI 35 GL 4 / 100 g 8/10 Nanguo pear Low GI 38 GL 4 / 100 g 9/10 
Natto Low GI 33 GL 4 / 100 g 9/10 Natto (fermented soybeans) Low GI 33 GL 4 / 100 g 8/10 Natural passion fruit extract Low GI 30 GL 4 / 100 g 8/10 
Nut-based crackers Low GI 20 GL 4 / 100 g 7.5/10 
Oat drink Medium GI 60 GL 4 / 100 g 6/10 
Oat milk Medium GI 60 GL 4 / 100 g 6/10 
Oat yogurt Low GI 40 GL 4 / 100 g 5/10 
Oat-based plant cream alternative Medium GI 55 GL 4 / 100 g 7/10 Oat-coconut drink Medium GI 60 GL 4 / 100 g 4/10 Onion dressing Low GI 35 GL 4 / 100 g 4/10 
Organic Apple Juice Low GI 40 GL 4 / 100 g 6/10 
Oyster sauce Low GI 40 GL 4 / 100 g 4/10 
Pale lager beer High GI 100 GL 4 / 100 g 3/10 
Parsley root Low GI 30 GL 4 / 100 g 8/10 
Partially ripe guava Low GI 31 GL 4 / 100 g 9/10 
Peanut butter and cocoa sauce Low GI 25 GL 4 / 100 g 7/10 Peanut dressing Low GI 25 GL 4 / 100 g 4/10 
Pepper Paste Low GI 40 GL 4 / 100 g 6/10 
Pepper Spread Low GI 40 GL 4 / 100 g 5.5/10 
Physalis Low GI 36 GL 4 / 100 g 9/10 Pineapple peel Low GI 45 GL 4 / 100 g 8/10 
Pistachio pasta Low GI 15 GL 4 / 100 g 6/10 
Plant-based meat Low GI 50 GL 4 / 100 g 6.5/10 
Plant-based white bean gravy Low GI 35 GL 4 / 100 g 8/10 Pluot Low GI 40 GL 4 / 100 g 8/10 Pork kotleta Low GI 45 GL 4 / 100 g 5/10 Pork schnitzel with creamy sauce Low GI 45 GL 4 / 100 g 4/10 Pumpkin and carrot preparation Medium GI 60 GL 4 / 100 g 9/10 Pumpkin coconut soup Low GI 50 GL 4 / 100 g 7/10 
Pureed apricots (no added sugar) Low GI 34 GL 4 / 100 g 8/10 
Pureed frozen berries or stone fruit (no added sugar) Low GI 35 GL 4 / 100 g 9/10 
Pureed roasted pumpkin Low GI 51 GL 4 / 100 g 9/10 Puy lentils Low GI 22 GL 4 / 100 g 9/10 
Raspberry juice Low GI 40 GL 4 / 100 g 6/10 Raspberry smoothie Low GI 35 GL 4 / 100 g 7/10 
Raw onion slices with hummus dip Low GI 25 GL 4 / 100 g 8/10 Red grapefruit juice Low GI 48 GL 4 / 100 g 7/10 Redcurrant mousse Low GI 30 GL 4 / 100 g 8/10 
Roasted root vegetable and herb sauce Low GI 40 GL 4 / 100 g 8/10 Roasted shallot Low GI 25 GL 4 / 100 g 8/10 Root vegetables Low GI 40 GL 4 / 100 g 8/10 Royal jelly Low GI 30 GL 4 / 100 g 7/10 Rutabaga or Kohlrabi (raw) High GI 72 GL 4 / 100 g 9/10 Salted ginger coffee Low GI 50 GL 4 / 100 g 3/10 Sambal chili paste Low GI 25 GL 4 / 100 g 3/10 
Sambar Low GI 35 GL 4 / 100 g 8/10 Sambhar Low GI 35 GL 4 / 100 g 8/10 Seed bread Low GI 25 GL 4 / 100 g 8/10 
Sesame pasta with hot pepper Low GI 35 GL 4 / 100 g 7/10 
Slices of orange, grapefruit, and avocado mixed together Low GI 35 GL 4 / 100 g 9/10 
Sour soup with whole grain flour and lentils Low GI 45 GL 4 / 100 g 7/10 
Soy meat Low GI 25 GL 4 / 100 g 8/10 Soy protein strips Low GI 25 GL 4 / 100 g 7/10 Soy strips Low GI 25 GL 4 / 100 g 7/10 
Soybean spread (unsalted, no additives) Low GI 20 GL 4 / 100 g 8/10 
Sports drink High GI 70 GL 4 / 100 g 2/10 
Sprouted mung bean Low GI 28 GL 4 / 100 g 9/10 Stewed fruit Low GI 35 GL 4 / 100 g 8/10 
Stewed lentils with vegetables Low GI 28 GL 4 / 100 g 9/10 
Strawberry juice Low GI 40 GL 4 / 100 g 7/10 
Strawberry puree Low GI 40 GL 4 / 100 g 7/10 Stuffed cabbage rolls with lentils Low GI 28 GL 4 / 100 g 9/10 Sugar free juice Low GI 50 GL 4 / 100 g 7/10 Sunflower seed flour Low GI 25 GL 4 / 100 g 8/10 Svickova sauce Low GI 45 GL 4 / 100 g 4/10 
Sweet and sour salad Low GI 40 GL 4 / 100 g 6.5/10 Sweet potato egg frittata Low GI 45 GL 4 / 100 g 7.5/10 Sweet soy omelette (telur dadar kecap) Low GI 45 GL 4 / 100 g 4.5/10 Tabbouleh Low GI 25 GL 4 / 100 g 8/10 
Tabbouleh salad Low GI 30 GL 4 / 100 g 8/10 
Tart cherry juice with water and chia seeds Low GI 45 GL 4 / 100 g 7/10 Teriyaki chicken Low GI 50 GL 4 / 100 g 6/10 
Tesco Plant Menu Vegan Meatballs Low GI 40 GL 4 / 100 g 5/10 Tomato lima bean soup Low GI 40 GL 4 / 100 g 8/10 Tomato pasta sauce Low GI 45 GL 4 / 100 g 4/10 
Tomato pesto Low GI 35 GL 4 / 100 g 3/10 Tomato reduction Low GI 35 GL 4 / 100 g 7/10 
Tomato Sauce with Carrots and Onion Low GI 45 GL 4 / 100 g 7/10 Tuna mornay Low GI 45 GL 4 / 100 g 5/10 Turkey chili Low GI 38 GL 4 / 100 g 7/10 
Tymbark Apple Juice Low GI 40 GL 4 / 100 g 5/10 Unfiltered apple juice Low GI 40 GL 4 / 100 g 5/10 Vanilla oat and soy drink Alpro Barista Medium GI 55 GL 4 / 100 g 4/10 
Vanilla soy yogurt Low GI 35 GL 4 / 100 g 5/10 Vegan bolognese sauce Low GI 35 GL 4 / 100 g 7/10 Vegan cold cuts Low GI 45 GL 4 / 100 g 4/10 Vegan ham Medium GI 55 GL 4 / 100 g 3/10 Vegan mortadella Low GI 45 GL 4 / 100 g 3/10 Vegan smoked deli slices Low GI 45 GL 4 / 100 g 4/10 Vegetable caviar Low GI 35 GL 4 / 100 g 7/10 Vegetable kare-kare Low GI 35 GL 4 / 100 g 7/10 Vegetable stew Low GI 35 GL 4 / 100 g 9/10 Vegetable stir fry curry coconut frosia Low GI 38 GL 4 / 100 g 7/10 Vegetable tajine Low GI 35 GL 4 / 100 g 8/10 
