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.
Blended sauce from steamed non-starchy vegetables, herbs, and spices Low GI 20 GL 1 / 100 g 10/10 
Blended silken tofu (dairy-free sour cream alternative) Low GI 15 GL 1 / 100 g 8/10 
Blended vegetable juice (with pulp) Low GI 20 GL 1 / 100 g 7/10 
Boiled Asparagus Low GI 15 GL 1 / 100 g 10/10 
Boiled brussels sprouts Low GI 15 GL 1 / 100 g 9/10 
Boiled fennel Low GI 15 GL 1 / 100 g 9/10 
Boiled herbs Low GI 15 GL 1 / 100 g 10/10 
Boiled leek Low GI 15 GL 1 / 100 g 9/10 Boiled savoy cabbage Low GI 15 GL 1 / 100 g 9/10 
Boiled Zucchini Low GI 15 GL 1 / 100 g 8/10 
Bottle gourd Low GI 15 GL 1 / 100 g 10/10 
Broccoli Low GI 10 GL 1 / 100 g 10/10 
Broccoli and cauliflower (raw, mixed) Low GI 10 GL 1 / 100 g 10/10 
Broccoli and spinach mix Low GI 15 GL 1 / 100 g 9/10 
Broccoli florets Low GI 10 GL 1 / 100 g 9/10 
Broccoli rice (finely chopped raw broccoli florets) Low GI 10 GL 1 / 100 g 9/10 
Broccoli salad Low GI 15 GL 1 / 100 g 9/10 
Broccoli slaw (shredded broccoli stems, carrots, cabbage, light dressing) Low GI 15 GL 1 / 100 g 9/10 
Broccoli with Light Soy Sauce Low GI 15 GL 1 / 100 g 9/10 
Broccolini Low GI 15 GL 1 / 100 g 10/10 
Broth with tofu and dark leafy greens Low GI 15 GL 1 / 100 g 9/10 
Brown mushrooms Low GI 10 GL 1 / 100 g 9/10 
Burgundy mushrooms Low GI 15 GL 1 / 100 g 6/10 
Bush Beans Low GI 15 GL 1 / 100 g 9.5/10 
Button mushroom Low GI 10 GL 1 / 100 g 9.5/10 
Cabbage Low GI 10 GL 1 / 100 g 9/10 
Cabbage and carrot salad Low GI 20 GL 1 / 100 g 8/10 
Cabbage cooked in chicken stock Low GI 15 GL 1 / 100 g 9/10 
Cabbage leaf Low GI 10 GL 1 / 100 g 9/10 
Canned diced tomatoes Low GI 15 GL 1 / 100 g 8/10 
Canned onions Low GI 15 GL 1 / 100 g 6/10 
Capers Low GI 15 GL 1 / 100 g 6/10 
Capsicum Low GI 15 GL 1 / 100 g 10/10 
Cardoon Low GI 15 GL 1 / 100 g 9/10 
Cauliflower Low GI 15 GL 1 / 100 g 9/10 
Cauliflower and chicken gravy Low GI 20 GL 1 / 100 g 9/10 
Cauliflower and red pepper soup (pureed) Low GI 20 GL 1 / 100 g 8/10 
Cauliflower and zucchini blend Low GI 15 GL 1 / 100 g 9/10 
Cauliflower bread cubes (cauliflower and eggs) Low GI 15 GL 1 / 100 g 8/10 
Cauliflower casserole (riced cauliflower instead of potatoes) Low GI 20 GL 1 / 100 g 9/10 
Cauliflower cream sauce (pureed cauliflower, garlic, spices) Low GI 20 GL 1 / 100 g 9/10 
Cauliflower Grits Low GI 15 GL 1 / 100 g 9/10 
Cauliflower herb salad with vinaigrette Low GI 15 GL 1 / 100 g 9/10 
Cauliflower mashed and baked into small bite-sized pieces Low GI 15 GL 1 / 100 g 9/10 
Cauliflower puree Low GI 15 GL 1 / 100 g 10/10 
Cauliflower rounds (baked, made from riced cauliflower and eggs) Low GI 20 GL 1 / 100 g 8/10 
Cauliflower soup (pureed, no cream or cheese) Low GI 15 GL 1 / 100 g 9/10 
Cauliflower stem and leaves Low GI 15 GL 1 / 100 g 10/10 
Cauliflower uramaki Low GI 15 GL 1 / 100 g 10/10 Cayenne pepper (fresh) Low GI 15 GL 1 / 100 g 9/10 
Celery stalks Low GI 15 GL 1 / 100 g 9/10 
Celery sticks Low GI 15 GL 1 / 100 g 10/10 
Champignon Mushrooms Low GI 10 GL 1 / 100 g 9.5/10 
Chanterelle mushroom Low GI 10 GL 1 / 100 g 9.5/10 
Chanterelle mushrooms Low GI 15 GL 1 / 100 g 9.8/10 
Chard and watercress salad with cucumber, bell pepper, and red onion Low GI 15 GL 1 / 100 g 10/10 
Chayote Low GI 15 GL 1 / 100 g 10/10 
Cheese-flavored sauce (silken tofu, nutritional yeast, seasonings) Low GI 20 GL 1 / 100 g 7/10 
Cherry tomatoes Low GI 15 GL 1 / 100 g 9/10 
Cherry twist drink Medium GI 65 GL 1 / 100 g 2/10 
Chia seed and erythritol jam Low GI 10 GL 1 / 100 g 8/10 
Chia seed chocolate pudding (with stevia/monk fruit) Low GI 2 GL 1 / 100 g 9/10 
Chia seed filling Low GI 1 GL 1 / 100 g 9/10 
Chia Seed Guacamole Low GI 10 GL 1 / 100 g 9/10 
Chia seed porridge Low GI 1 GL 1 / 100 g 9.5/10 
Chia seeds Low GI 1 GL 1 / 100 g 9/10 
Chia seeds flakes Low GI 1 GL 1 / 100 g 9/10 
Chia seeds mixed with unsweetened almond milk Low GI 2 GL 1 / 100 g 9/10 
Chicken breast with vegetables Low GI 25 GL 1 / 100 g 8.5/10 
Chicken cutlet coated in cauliflower crumbs and baked Low GI 25 GL 1 / 100 g 8.5/10 
Chicken drumsticks Low GI 35 GL 1 / 100 g 7/10 
Chicken ragù Low GI 25 GL 1 / 100 g 8/10 
Chicken Skewers with Peppers Low GI 10 GL 1 / 100 g 8/10 
Chicory Low GI 15 GL 1 / 100 g 10/10 
Chicory drink Low GI 15 GL 1 / 100 g 8/10 
Chile pepper Low GI 15 GL 1 / 100 g 9/10 
Chili leaves Low GI 15 GL 1 / 100 g 9/10 
Chili pepper Low GI 15 GL 1 / 100 g 9.5/10 
Chili peppers Low GI 15 GL 1 / 100 g 9/10 
Chinese broccoli Low GI 15 GL 1 / 100 g 9.5/10 
Chive dip Low GI 20 GL 1 / 100 g 7/10 
Chive sauce Low GI 20 GL 1 / 100 g 6.5/10 
Chopped bell peppers, onions, and cilantro blend Low GI 15 GL 1 / 100 g 10/10 
Chopped fresh herbs with lime or lemon zest Low GI 5 GL 1 / 100 g 10/10 
Chopped Green Bell Pepper Low GI 15 GL 1 / 100 g 9/10 
Chopped raw broccoli, cauliflower, red cabbage, and brussels sprouts mix Low GI 10 GL 1 / 100 g 10/10 
Cilantro lime sauce Low GI 20 GL 1 / 100 g 5/10 
Citrus sauce with stevia Low GI 15 GL 1 / 100 g 7/10 
Classic Guacamole Low GI 10 GL 1 / 100 g 9/10 
Classic Hummus Low GI 6 GL 1 / 100 g 8/10 
Clear low-sodium broth with tofu and leafy greens Low GI 20 GL 1 / 100 g 9/10 
Clear soup Low GI 10 GL 1 / 100 g 8/10 
Clear sour pork soup Low GI 20 GL 1 / 100 g 7.5/10 
Coast Low GI 15 GL 1 / 100 g 9/10 
Coconut cream dessert Low GI 10 GL 1 / 100 g 7/10 
Coconut cream with vanilla and monk fruit sweetener Low GI 10 GL 1 / 100 g 5/10 
Coconut milk foam Low GI 10 GL 1 / 100 g 6/10 
Coconut milk kefir Low GI 25 GL 1 / 100 g 7/10 
Coleslaw (shredded cabbage salad with carrots, light dressing) Low GI 15 GL 1 / 100 g 9/10 
Coleslaw with Cucumber and Sesame Low GI 15 GL 1 / 100 g 9.5/10 
