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.
Hillac syrup Low GI 15 GL 10 / 100 g 2/10 
Homemade fruit jam with chia seeds, no added sugar Low GI 40 GL 10 / 100 g 7/10 
Hominy Low GI 40 GL 10 / 100 g 7/10 
Huel powder Low GI 27 GL 10 / 100 g 8/10 
Jello High GI 70 GL 10 / 100 g 1/10 
Lean turkey patty on whole grain bun (no sugary sauces or cheese) Low GI 50 GL 10 / 100 g 7.5/10 
Maize Grain Low GI 52 GL 10 / 100 g 7/10 
Mashed potatoes with cabbage Medium GI 65 GL 10 / 100 g 6/10 
Meat Spring Rolls Low GI 45 GL 10 / 100 g 5.5/10 
Millet porridge cooked with almond milk with raspberry mousse Medium GI 65 GL 10 / 100 g 6/10 
Millet pudding with vanilla and xylitol Low GI 50 GL 10 / 100 g 6/10 
Mixed spices Low GI 20 GL 10 / 100 g 8/10 
Mustard seed powder (ground mustard seeds) Low GI 35 GL 10 / 100 g 7/10 
Mustard seeds Low GI 35 GL 10 / 100 g 8/10 
Nut and seed bar with natural sweetener Low GI 35 GL 10 / 100 g 7/10 
Oatmeal with Fresh Pineapple Medium GI 55 GL 10 / 100 g 7.5/10 
Plant-based chocolate soy ice cream (low-fat) Low GI 50 GL 10 / 100 g 3/10 
Polenta Medium GI 68 GL 10 / 100 g 5.5/10 
Pork pie Low GI 45 GL 10 / 100 g 3/10 
Potato salad Medium GI 65 GL 10 / 100 g 4/10 
Potato skin Low GI 50 GL 10 / 100 g 7/10 
Rissole Medium GI 55 GL 10 / 100 g 4/10 
Salmon wrap Medium GI 55 GL 10 / 100 g 7/10 
Seven spice chili powder Low GI 20 GL 10 / 100 g 6/10 
Shrimp tempura Medium GI 55 GL 10 / 100 g 4/10 
Sondino Medium GI 65 GL 10 / 100 g 2/10 
Soy milk powder Low GI 30 GL 10 / 100 g 8/10 
Spring roll (vegetable) Low GI 45 GL 10 / 100 g 6/10 
Sriracha sauce Low GI 50 GL 10 / 100 g 4/10 
Sweet corn Low GI 52 GL 10 / 100 g 6/10 
Sweet Corn Low GI 52 GL 10 / 100 g 5/10 
Sweet potatoes Low GI 50 GL 10 / 100 g 7/10 
Sweetcorn Low GI 52 GL 10 / 100 g 6/10 
Tofu Whole Grain Rice Paper Rolls Low GI 48 GL 10 / 100 g 7/10 
Turmeric root Low GI 15 GL 10 / 100 g 9/10 
Unripe banana Low GI 42 GL 10 / 100 g 8/10 
Vegetable and quinoa patty (baked) Low GI 45 GL 10 / 100 g 8/10 
Wendy's Salad Dressing Low GI 45 GL 10 / 100 g 3/10 
Wheat bread low carb Low GI 40 GL 10 / 100 g 8/10 
Wheat sourdough starter Medium GI 55 GL 10 / 100 g 6/10 
Whole grain brown rice and lentil blend Low GI 45 GL 10 / 100 g 8/10 
Whole grain corn Low GI 52 GL 10 / 100 g 7/10 
Wild rice Low GI 45 GL 10 / 100 g 8/10 
Yellow corn Low GI 52 GL 10 / 100 g 7/10 
Yellow potato Medium GI 58 GL 10 / 100 g 5/10 
High-Fiber Dark Chocolate Low GI 23 GL 10.6 / 100 g 6/10 
Unsweetened coconut flakes Low GI 45 GL 10.8 / 100 g 6/10 
Allspice Low GI 15 GL 11 / 100 g 9/10 
Apple butter (unsweetened) Low GI 40 GL 11 / 100 g 6/10 
Apple compote Low GI 50 GL 11 / 100 g 4/10 
Baby potatoes Medium GI 65 GL 11 / 100 g 5/10 
Baby red potatoes High GI 70 GL 11 / 100 g 5/10 
Baby white potatoes Medium GI 62 GL 11 / 100 g 6/10 
Banana nice cream Low GI 51 GL 11 / 100 g 8/10 
Bay leaf Low GI 15 GL 11 / 100 g 8/10 
Black garlic Low GI 30 GL 11 / 100 g 7/10 
Blended frozen bananas with dark cocoa powder Low GI 45 GL 11 / 100 g 7.5/10 
Boiled and refrigerated potato Medium GI 56 GL 11 / 100 g 7/10 
Buckwheat pancakes (galettes) Low GI 50 GL 11 / 100 g 7/10 
Buffalo chicken tenders Medium GI 60 GL 11 / 100 g 3/10 
Chickpea flour wrap Low GI 35 GL 11 / 100 g 7.5/10 
Cooked Quinoa Low GI 53 GL 11 / 100 g 7/10 
Corn kernels Low GI 52 GL 11 / 100 g 6.5/10 
Corn on the cob Low GI 52 GL 11 / 100 g 6/10 
Creamy original slices Medium GI 60 GL 11 / 100 g 2/10 
Dark cooked pasta Low GI 45 GL 11 / 100 g 6/10 
Deep fried calamari in batter Medium GI 60 GL 11 / 100 g 4/10 
Dried coconut Low GI 45 GL 11 / 100 g 6/10 
Dried pinto beans Low GI 39 GL 11 / 100 g 8/10 
Egg rolls Low GI 45 GL 11 / 100 g 4/10 
Energy balls Low GI 35 GL 11 / 100 g 7/10 
Falafel Low GI 35 GL 11 / 100 g 7/10 
Firecracker sauce Medium GI 55 GL 11 / 100 g 2/10 
Fish fingers Low GI 50 GL 11 / 100 g 5.5/10 
Flourless Seed Bread Low GI 35 GL 11 / 100 g 7/10 
Frozen banana Low GI 51 GL 11 / 100 g 6/10 
Full fat sprouted corn Low GI 52 GL 11 / 100 g 6/10 
Glazed carrots Medium GI 60 GL 11 / 100 g 4/10 
Glogi Mulled Drink Medium GI 60 GL 11 / 100 g 2/10 
Go active high protein mousse Low GI 35 GL 11 / 100 g 6/10 
Grilled corn Low GI 52 GL 11 / 100 g 6/10 
Ground dried ginger (spice) Low GI 15 GL 11 / 100 g 8/10 
Hawthorn flower Low GI 20 GL 11 / 100 g 9/10 
Hazelnut chocolate protein bar Low GI 35 GL 11 / 100 g 7/10 
Macaroni salad Low GI 45 GL 11 / 100 g 4/10 
Mini Plant-Based Mozzarella Medium GI 60 GL 11 / 100 g 3/10 
Oatmeal with Plum Jam Medium GI 55 GL 11 / 100 g 7/10 
Open-face sandwich on baked sweet potato slices with hummus spread Low GI 50 GL 11 / 100 g 8/10 
Plant-based hand roll (tofu, brown rice) Low GI 50 GL 11 / 100 g 7.5/10 
Quinoa (cooked) Low GI 53 GL 11 / 100 g 7/10 
Relish Medium GI 55 GL 11 / 100 g 3/10 
Russet potato Medium GI 60 GL 11 / 100 g 5/10 
Sapota Medium GI 55 GL 11 / 100 g 6/10 
Schezwan sauce Low GI 45 GL 11 / 100 g 3/10 
Seasoning Low GI 50 GL 11 / 100 g 2/10 
Seed and Grain Bread Low GI 45 GL 11 / 100 g 8/10 
Sprouted millet Low GI 50 GL 11 / 100 g 6/10 
Sprouted ragi Low GI 45 GL 11 / 100 g 7.5/10 
Steamed and mashed purple yam with unsweetened coconut cream and cinnamon Low GI 45 GL 11 / 100 g 8/10 
Steamed corn Low GI 52 GL 11 / 100 g 6/10 
