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.
Tri-color quinoa Low GI 53 GL 11 / 100 g 7.5/10 
Turkey pot pie Medium GI 55 GL 11 / 100 g 4/10 
Vegan nuggets Medium GI 60 GL 11 / 100 g 5.5/10 
Vegetarian stuffed cabbage patties Medium GI 55 GL 11 / 100 g 6/10 
Whole grain quinoa with lime juice and cilantro Low GI 53 GL 11 / 100 g 7.8/10 
Kashmiri red chili powder Low GI 20 GL 11.2 / 100 g 8/10 
Cooked quinoa Low GI 53 GL 11.3 / 100 g 8/10 
Raw cacao powder Low GI 20 GL 11.6 / 100 g 8/10 
Baharat spice mix Low GI 20 GL 11.6 / 100 g 8/10 
Curry spice mix (with turmeric and ginger) Low GI 20 GL 11.6 / 100 g 8/10 
Korma spice mix Low GI 20 GL 11.6 / 100 g 9/10 
Middle eastern spices Low GI 20 GL 11.6 / 100 g 9/10 
Mixed indian spices Low GI 20 GL 11.6 / 100 g 9/10 
Moroccan spice blend Low GI 20 GL 11.6 / 100 g 8/10 
Oriental spices Low GI 20 GL 11.6 / 100 g 9/10 
Dutched cocoa powder (low fat) Low GI 20 GL 11.6 / 100 g 6/10 
Banana Low GI 51 GL 11.6 / 100 g 5/10 
Cocoa Mass Low GI 20 GL 11.7 / 100 g 9/10 
Cocoa Powder Low GI 20 GL 11.7 / 100 g 8/10 
Defatted cocoa Low GI 20 GL 11.7 / 100 g 7/10 
Dutch-processed cocoa powder (no added sugars or fats) Low GI 20 GL 11.7 / 100 g 8/10 
Cocoa solids Low GI 20 GL 11.7 / 100 g 7/10 
Alkali cocoa Low GI 20 GL 11.7 / 100 g 8/10 
Cocoa (processed with alkali) Low GI 20 GL 11.7 / 100 g 6/10 
American Pawpaw Medium GI 60 GL 12 / 100 g 8/10 
Baked pie with whole grain crust and mixed vegetables Low GI 45 GL 12 / 100 g 7/10 
Banana puree Low GI 52 GL 12 / 100 g 5/10 
Barley Low GI 50 GL 12 / 100 g 6/10 
Boiled whole grain pasta Low GI 45 GL 12 / 100 g 7/10 
Breaded fish fillets Medium GI 65 GL 12 / 100 g 3/10 
Breaded schnitzel Medium GI 65 GL 12 / 100 g 4/10 
Cabbage Tempura Medium GI 60 GL 12 / 100 g 4/10 
Chai spices Low GI 20 GL 12 / 100 g 9/10 
Chicken and buckwheat dumplings Medium GI 55 GL 12 / 100 g 6.5/10 
Chinese five spice Low GI 20 GL 12 / 100 g 8.5/10 
Cooked muesli Medium GI 55 GL 12 / 100 g 6.5/10 
Cornmeal Mush Medium GI 68 GL 12 / 100 g 5/10 
Cultured brown rice Low GI 50 GL 12 / 100 g 7/10 
Daiquiri cocktail (bottled) Medium GI 65 GL 12 / 100 g 2/10 
Enervit Protein Bar Low GI 40 GL 12 / 100 g 4/10 
Garam Masala and Red Chili Spice Blend Low GI 20 GL 12 / 100 g 9/10 
Hand roll Medium GI 55 GL 12 / 100 g 6.5/10 
Hash brown casserole Medium GI 65 GL 12 / 100 g 4/10 
Jackfruit Low GI 50 GL 12 / 100 g 4/10 
Jägermeister Low GI 50 GL 12 / 100 g 2.5/10 
Juniper berries Low GI 25 GL 12 / 100 g 7/10 
Lemon juice powder (unsweetened) Low GI 20 GL 12 / 100 g 7/10 
Lentil spirelli Low GI 22 GL 12 / 100 g 8/10 
Long grain brown rice Low GI 50 GL 12 / 100 g 6/10 
Loose Potato Slices Medium GI 65 GL 12 / 100 g 5/10 
Low-carb tortilla Low GI 35 GL 12 / 100 g 7/10 
Manwich sauce Medium GI 65 GL 12 / 100 g 2/10 
Millet pudding Medium GI 65 GL 12 / 100 g 6.5/10 
Minced meat pie Medium GI 55 GL 12 / 100 g 4/10 
Mixed grains Low GI 50 GL 12 / 100 g 6/10 
Mushroom and cabbage croquette Medium GI 55 GL 12 / 100 g 5.5/10 
Packaged meal Medium GI 65 GL 12 / 100 g 3/10 
Parsley potatoes Medium GI 65 GL 12 / 100 g 5.5/10 
Pasta meat Medium GI 60 GL 12 / 100 g 4/10 
Plant protein fudge brownie bar Low GI 35 GL 12 / 100 g 4/10 
Purple sweet potato Low GI 44 GL 12 / 100 g 8/10 
Quinoa dumplings Low GI 50 GL 12 / 100 g 7/10 
Red spaghetti Medium GI 55 GL 12 / 100 g 5.5/10 
Sandwich with rye bread, grilled chicken breast, and fresh spinach Medium GI 55 GL 12 / 100 g 7/10 
Sauteed corn Medium GI 55 GL 12 / 100 g 6/10 
Spices (masala blend) Low GI 20 GL 12 / 100 g 8/10 
Sprouted whole brown rice Low GI 54 GL 12 / 100 g 7.5/10 
Unsweetened Raspberry Jam Low GI 45 GL 12 / 100 g 6/10 
Vegan cheddar Medium GI 60 GL 12 / 100 g 3/10 
Vegan schnitzel Medium GI 60 GL 12 / 100 g 4/10 
Vegetable and hummus wrap (whole wheat tortilla) Low GI 45 GL 12 / 100 g 7.5/10 
Veggie chow mein Medium GI 55 GL 12 / 100 g 5/10 
Whole grain brown rice Low GI 50 GL 12 / 100 g 5/10 
Whole Spelt Carrot Cake Low GI 35 GL 12 / 100 g 6/10 
Whole wheat couscous Low GI 50 GL 12 / 100 g 6/10 
Yukon gold potato Medium GI 58 GL 12 / 100 g 6/10 
Avocado Tikki Medium GI 55 GL 12.1 / 100 g 6/10 
Sweet Potato with Skin Medium GI 61 GL 12.3 / 100 g 7/10 
Green lentils Low GI 21 GL 12.6 / 100 g 9/10 
Lentils (raw) Low GI 21 GL 12.6 / 100 g 8/10 
Apple pie Low GI 38 GL 13 / 100 g 4/10 
Baked corn Medium GI 60 GL 13 / 100 g 5.5/10 
Banana oat bake Low GI 40 GL 13 / 100 g 7/10 
Beef pilaf Medium GI 60 GL 13 / 100 g 5/10 
Brown basmati rice cooked Low GI 50 GL 13 / 100 g 7/10 
Canned cherry Medium GI 60 GL 13 / 100 g 3/10 
Canned yams Medium GI 65 GL 13 / 100 g 4/10 
Chai spice mix Low GI 20 GL 13 / 100 g 9/10 
Chicken taquitos Medium GI 60 GL 13 / 100 g 6/10 
Clear Dessert Gelatin High GI 70 GL 13 / 100 g 2.5/10 
Custard apple Low GI 54 GL 13 / 100 g 6/10 
Dried peas Low GI 22 GL 13 / 100 g 9/10 Elephant foot yam Low GI 50 GL 13 / 100 g 8/10 
Fire roasted corn Medium GI 60 GL 13 / 100 g 6/10 
Five spice powder Low GI 20 GL 13 / 100 g 8/10 
Flatbread with grilled chicken, fresh vegetables, and minimal cheese Medium GI 60 GL 13 / 100 g 6/10 
Flatbread Wrap Medium GI 60 GL 13 / 100 g 5/10 
Fried okra Medium GI 55 GL 13 / 100 g 4/10 
Frozen mashed potato High GI 80 GL 13 / 100 g 4/10 
Gallo Pinto Medium GI 55 GL 13 / 100 g 6.5/10 
