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.
Soybean pilaf Medium GI 55 GL 14 / 100 g 6.5/10 
Spinach ravioli Low GI 50 GL 14 / 100 g 5/10 
Tajín seasoning Low GI 35 GL 14 / 100 g 5/10 
Tamarind Low GI 23 GL 14 / 100 g 6.5/10 
Taro root Low GI 54 GL 14 / 100 g 7/10 
Tortellini Low GI 50 GL 14 / 100 g 5/10 
Unripe plantain Low GI 45 GL 14 / 100 g 6/10 
Vegan roll Medium GI 55 GL 14 / 100 g 4/10 
Water chestnuts Medium GI 60 GL 14 / 100 g 6/10 
Whole wheat crepe Medium GI 55 GL 14 / 100 g 6.5/10 
Whole-grain oats baked with fresh berries and nuts, lightly sweetened Low GI 45 GL 14 / 100 g 7.5/10 
Whole Grain Yeast Cake with Erythritol Low GI 40 GL 14.4 / 100 g 6/10 
Cocoa pieces Low GI 25 GL 14.6 / 100 g 8/10 
A1 sauce Medium GI 55 GL 15 / 100 g 2/10 
Baked doughnuts Low GI 40 GL 15 / 100 g 6/10 
Baked dumplings with vegetable and lentil filling Medium GI 55 GL 15 / 100 g 6/10 
Beetroot pasta Medium GI 55 GL 15 / 100 g 6.5/10 
Binding agents Medium GI 60 GL 15 / 100 g 5/10 
Black bean and vegetable tamale (whole-grain masa) Medium GI 55 GL 15 / 100 g 7/10 
Boiled potato High GI 78 GL 15 / 100 g 4/10 
Boiled wheat spaghetti Low GI 50 GL 15 / 100 g 4/10 
Bow-tie pasta Low GI 50 GL 15 / 100 g 4/10 
Branston Small Chunk Pickle Medium GI 55 GL 15 / 100 g 2/10 
Chestnut boiled Low GI 54 GL 15 / 100 g 6/10 
Chipotle honey vinaigrette Medium GI 55 GL 15 / 100 g 3/10 
Cinnamon toast cereal Low GI 35 GL 15 / 100 g 8/10 
Concentrated raspberry extract (no added sugar) Low GI 35 GL 15 / 100 g 6.5/10 
Cooked pasta Low GI 50 GL 15 / 100 g 4/10 
Cooked Pasta Low GI 50 GL 15 / 100 g 4/10 
Cooked spaghetti Low GI 49 GL 15 / 100 g 4/10 
Couscous Medium GI 65 GL 15 / 100 g 4/10 
Doenjang Paste Medium GI 55 GL 15 / 100 g 5.5/10 
Dried pumpkin Low GI 40 GL 15 / 100 g 8/10 
Farfalle Pasta Low GI 50 GL 15 / 100 g 5/10 
Fried pickles Medium GI 60 GL 15 / 100 g 4/10 
Fried Rice with Carrot, Egg, Green Onion & Poblano Pepper Medium GI 65 GL 15 / 100 g 5/10 
Grilled potato High GI 70 GL 15 / 100 g 5/10 
Gyoza dumplings Medium GI 60 GL 15 / 100 g 4/10 
Kimchi pancakes Medium GI 60 GL 15 / 100 g 4/10 
Krokiet Medium GI 55 GL 15 / 100 g 6/10 
Lasagne pasta sheets Low GI 50 GL 15 / 100 g 4/10 
Lemon peel powder Low GI 25 GL 15 / 100 g 8/10 
Łazanki Pasta Medium GI 55 GL 15 / 100 g 4/10 
Macaroni pasta Low GI 47 GL 15 / 100 g 4/10 
Maple bourbon vinaigrette Medium GI 55 GL 15 / 100 g 3/10 
No-bake walnut and date crust Low GI 40 GL 15 / 100 g 6/10 
Oat flakes, nuts, and chia seeds Low GI 40 GL 15 / 100 g 6.5/10 
Parboiled rice Medium GI 55 GL 15 / 100 g 5/10 
Peanut granola Low GI 40 GL 15 / 100 g 6.5/10 
Pork dumplings Medium GI 60 GL 15 / 100 g 4.5/10 
Prepared Pudding High GI 70 GL 15 / 100 g 2/10 
Pulled pork ravioli Medium GI 55 GL 15 / 100 g 4/10 
Red chili paste Low GI 33 GL 15 / 100 g 4/10 
Rice dumplings Medium GI 61 GL 15 / 100 g 4.5/10 
Rice noodles Medium GI 61 GL 15 / 100 g 4/10 
Salted potato High GI 78 GL 15 / 100 g 4/10 
Seafood sauce Medium GI 55 GL 15 / 100 g 3/10 
Spelt Carrot Cake with Xylitol Low GI 40 GL 15 / 100 g 5/10 
Spelt pancake Medium GI 55 GL 15 / 100 g 6/10 
Spiced vegetable fritters Medium GI 55 GL 15 / 100 g 5.5/10 Standard portion Medium GI 60 GL 15 / 100 g 5/10 
Starch pudding High GI 70 GL 15 / 100 g 2.5/10 
Sweet potato pancake Medium GI 55 GL 15 / 100 g 6.5/10 
Sweet potatoes roasted with minimal oil and seasoning High GI 70 GL 15 / 100 g 5/10 
Teriyaki sauce Medium GI 60 GL 15 / 100 g 2/10 
Unknown ingredient 1 Medium GI 60 GL 15 / 100 g 5/10 
Vanilla Pudding Powder High GI 75 GL 15 / 100 g 3/10 
Vegetable dumpling Low GI 50 GL 15 / 100 g 5/10 
Vegetable fritter Medium GI 60 GL 15 / 100 g 4/10 
Whole grain bread with hummus and tomato Low GI 50 GL 15 / 100 g 7.5/10 
Whole rye flour starter Low GI 40 GL 15 / 100 g 7/10 
Yam Low GI 54 GL 15 / 100 g 6/10 
Carob gum Low GI 20 GL 15.4 / 100 g 9/10 
Spinach and cauliflower flatbread Medium GI 55 GL 15.4 / 100 g 6/10 
Black cumin Low GI 35 GL 15.5 / 100 g 8.5/10 
Punjabi platter Medium GI 62 GL 15.5 / 100 g 5/10 
Whole green moong dal (raw) Low GI 25 GL 15.7 / 100 g 9/10 
Crunchy roasted chickpeas coated in natural cocoa powder, without sugar Low GI 35 GL 15.8 / 100 g 8/10 
PB2 peanut powder Low GI 35 GL 15.8 / 100 g 5/10 
Banana (Saba) Low GI 51 GL 16 / 100 g 5/10 
Bread with seeds and whole grains Low GI 45 GL 16 / 100 g 7/10 
Brinjal rice Medium GI 60 GL 16 / 100 g 5/10 
Buckwheat Pancakes with Sugar-Free Jam Low GI 50 GL 16 / 100 g 6/10 
Chicken sandwich Medium GI 65 GL 16 / 100 g 5/10 
Chicken tamales Medium GI 65 GL 16 / 100 g 5/10 
Chinese noodles Medium GI 58 GL 16 / 100 g 4.5/10 
Cinnamon whisky Medium GI 65 GL 16 / 100 g 1.5/10 
Cucumber sushi roll Medium GI 65 GL 16 / 100 g 4/10 
Dill pickle seasoning Low GI 40 GL 16 / 100 g 5/10 
Dried celery powder Low GI 35 GL 16 / 100 g 5/10 
Dried cherries Low GI 22 GL 16 / 100 g 5/10 
Ezekiel Sprouted Grain Bread Low GI 36 GL 16 / 100 g 7.5/10 
Fruit puree gummies Low GI 35 GL 16 / 100 g 4/10 
General Tso's Chicken Medium GI 65 GL 16 / 100 g 3.5/10 
Gluten-Free Pudding Powder High GI 75 GL 16 / 100 g 4/10 
Gruyere cheese flavor (non-dairy) Medium GI 65 GL 16 / 100 g 2/10 
Gyros spice mix Low GI 40 GL 16 / 100 g 6/10 
High Protein Bar Low GI 45 GL 16 / 100 g 4/10 
Idli High GI 70 GL 16 / 100 g 5/10 
Idly (Steamed Rice Cake) High GI 70 GL 16 / 100 g 5/10 
