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.
Grilled salmon Medium GI 60 GL 13 / 100 g 6/10 
Honey roasted almonds Low GI 35 GL 13 / 100 g 4/10 
Mashed sweet potatoes Medium GI 63 GL 13 / 100 g 7/10 
Oat bran pancakes (no added sugar) Low GI 45 GL 13 / 100 g 7/10 
Oats and chickpea flour dhokla Low GI 45 GL 13 / 100 g 7.5/10 
Orange Gelatin High GI 70 GL 13 / 100 g 2.5/10 
Orange Jelly Powder High GI 70 GL 13 / 100 g 2.5/10 
Packaged Ready Meal Medium GI 65 GL 13 / 100 g 4.5/10 
Plant-Based Creamer Low GI 35 GL 13 / 100 g 6.5/10 
Plantain Low GI 40 GL 13 / 100 g 6/10 
Plum jam Low GI 40 GL 13 / 100 g 7/10 Pumpkin seed protein bread Low GI 45 GL 13 / 100 g 7/10 
Red gelatin dessert High GI 70 GL 13 / 100 g 2/10 
Rice glue High GI 85 GL 13 / 100 g 3.5/10 
Sapodilla Medium GI 65 GL 13 / 100 g 5/10 Sausage roll Medium GI 55 GL 13 / 100 g 2/10 
Shredded potatoes High GI 75 GL 13 / 100 g 4/10 
Sourdough pasta Low GI 45 GL 13 / 100 g 6/10 
Sprouted grain and legume bread (thin-sliced) Low GI 36 GL 13 / 100 g 8/10 
Strawberry Jelly High GI 70 GL 13 / 100 g 3/10 
Sugar-free tart Low GI 45 GL 13 / 100 g 5/10 
Taro Low GI 50 GL 13 / 100 g 7/10 
Vegan protein bread Low GI 45 GL 13 / 100 g 7.5/10 
Wheat noodles Low GI 50 GL 13 / 100 g 5/10 
Wheat pasta Low GI 50 GL 13 / 100 g 4/10 
White potatoes steamed Medium GI 65 GL 13 / 100 g 5/10 
Whole grain bread with chickpea paste and mushrooms Low GI 45 GL 13 / 100 g 7/10 
Whole grain dumplings with lentil filling Low GI 45 GL 13 / 100 g 7/10 
Whole grain flour dumplings with cheese and spinach Low GI 50 GL 13 / 100 g 6.5/10 
Whole grain tortilla with black beans and vegetables Low GI 45 GL 13 / 100 g 7.5/10 
Wholegrain dough pierogi with buckwheat and mushrooms Low GI 45 GL 13 / 100 g 7/10 
Wholegrain pumpkin dumplings Medium GI 55 GL 13 / 100 g 7.5/10 
Wonton dumplings Low GI 50 GL 13 / 100 g 4/10 
Yacon syrup with chili infusion Low GI 40 GL 13 / 100 g 5/10 
Whole Grain Gingerbread with Erythritol Low GI 35 GL 13.3 / 100 g 6/10 
Jerk seasoning Low GI 30 GL 13.5 / 100 g 4/10 
Korean spices Low GI 30 GL 13.5 / 100 g 4/10 
Potassium-rich vegetable High GI 78 GL 13.7 / 100 g 5/10 
Potato High GI 78 GL 13.7 / 100 g 4/10 
Potatoes High GI 78 GL 13.7 / 100 g 4/10 
Cardamom Low GI 20 GL 13.7 / 100 g 9.5/10 
Adaptogen blend Low GI 25 GL 13.8 / 100 g 7/10 
Ani Lewandowska Bread Low GI 45 GL 14 / 100 g 7/10 
Baked green plantain Low GI 45 GL 14 / 100 g 7/10 
Baked sweet potato hash browns (minimal oil) Medium GI 60 GL 14 / 100 g 7.5/10 
Bee pollen granules Low GI 35 GL 14 / 100 g 6/10 
Berry Compote Medium GI 55 GL 14 / 100 g 4/10 
Bread salad Medium GI 65 GL 14 / 100 g 5/10 
Breakfast potatoes High GI 70 GL 14 / 100 g 5/10 
Bulgogi-style sauce (soy-free) Medium GI 55 GL 14 / 100 g 3/10 
Cavatappi pasta Low GI 45 GL 14 / 100 g 5/10 
Cheese and onion pie Medium GI 55 GL 14 / 100 g 4/10 
Cheese ravioli Low GI 50 GL 14 / 100 g 4/10 
Chia seed bread Low GI 40 GL 14 / 100 g 7/10 
Chick-fil-a sauce Medium GI 55 GL 14 / 100 g 3/10 
Chicken seasoning Low GI 40 GL 14 / 100 g 4.5/10 
Chickpea flour gnocchi Low GI 45 GL 14 / 100 g 6/10 
Chilaquiles Medium GI 65 GL 14 / 100 g 4/10 
Chili ketchup Medium GI 55 GL 14 / 100 g 3.5/10 
Classic Ketchup Medium GI 55 GL 14 / 100 g 3/10 
Classic Raspberry Sauce Low GI 50 GL 14 / 100 g 4/10 
Corn casserole Medium GI 65 GL 14 / 100 g 4/10 
Crease seasoning Low GI 40 GL 14 / 100 g 4/10 
Dehydrated red bell pepper Low GI 20 GL 14 / 100 g 8/10 
Dried amla powder Low GI 20 GL 14 / 100 g 9/10 
Egg noodles Medium GI 57 GL 14 / 100 g 4/10 
Flower pollen powder Low GI 35 GL 14 / 100 g 7.5/10 
Fruit sauce Medium GI 55 GL 14 / 100 g 4/10 
Gnocchi with roasted vegetables Medium GI 65 GL 14 / 100 g 5/10 
Green pea pasta Low GI 25 GL 14 / 100 g 8.5/10 
Hazelnut pudding Medium GI 65 GL 14 / 100 g 3/10 
High protein whole pancake Medium GI 55 GL 14 / 100 g 7/10 
High-protein bread with seeds and legume flour Low GI 45 GL 14 / 100 g 7/10 
Homemade Reduced Sugar Takoyaki Sauce Medium GI 55 GL 14 / 100 g 4/10 
Honey dijon dressing Medium GI 55 GL 14 / 100 g 4/10 
Ketchup concentrate Medium GI 55 GL 14 / 100 g 3/10 
Ketchup Packet Medium GI 55 GL 14 / 100 g 2/10 
Lamb pilaf Medium GI 65 GL 14 / 100 g 5/10 
Lasagne pasta Low GI 25 GL 14 / 100 g 9/10 Locust beans Low GI 35 GL 14 / 100 g 7/10 
Low gi bread Low GI 40 GL 14 / 100 g 7/10 
Mango curry sauce Medium GI 55 GL 14 / 100 g 3/10 
Maultaschen Medium GI 55 GL 14 / 100 g 4/10 
Miso pasta Medium GI 55 GL 14 / 100 g 6/10 
Mushroom ravioli Low GI 50 GL 14 / 100 g 5/10 
Noodles Medium GI 55 GL 14 / 100 g 4/10 
Oat flour roux Low GI 45 GL 14 / 100 g 5/10 
Pasta and corn salad Medium GI 55 GL 14 / 100 g 5.5/10 
Pasta sheets Low GI 50 GL 14 / 100 g 5/10 
Pear jelly Medium GI 65 GL 14 / 100 g 2.5/10 
Pot Noodle Sweet & Sour High GI 70 GL 14 / 100 g 2/10 
Pumpkin pie spice (blend of cinnamon, ginger, nutmeg, allspice) Low GI 20 GL 14 / 100 g 8/10 
Ravioli made with whole wheat flour and reduced sodium cheese filling Low GI 50 GL 14 / 100 g 6.5/10 
Rice and beans Medium GI 55 GL 14 / 100 g 6/10 
Rice and kidney beans Medium GI 55 GL 14 / 100 g 7/10 
Rigatoni pasta Low GI 46 GL 14 / 100 g 5/10 
Rye bread with hummus and parsley Low GI 45 GL 14 / 100 g 7/10 
Rye crispbread with avocado and cocoa paste Low GI 45 GL 14 / 100 g 7/10 
Rye sourdough fermented with flaxseed Low GI 45 GL 14 / 100 g 8/10 
Seafood seasoning Low GI 40 GL 14 / 100 g 3/10 
