Foods without milk
8,960 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.
Canned celery Low GI 15 GL 0.5 / 100 g 6/10 
Ale Low GI 15 GL 0.5 / 100 g 2/10 
Almond flavoring Low GI 5 GL 0.5 / 100 g 2/10 
Ash gourd Low GI 15 GL 0.5 / 100 g 10/10 Beef filling Low GI 15 GL 0.5 / 100 g 6.8/10 
Beet kvass Low GI 15 GL 0.5 / 100 g 8/10 Black beer Low GI 15 GL 0.5 / 100 g 2/10 
Broccoli sprout juice Low GI 15 GL 0.5 / 100 g 10/10 
Celery juice (freshly extracted) Low GI 15 GL 0.5 / 100 g 8/10 Chinese kale Low GI 15 GL 0.5 / 100 g 10/10 
Cos lettuce Low GI 15 GL 0.5 / 100 g 9.5/10 Cucumber ginger soaked Low GI 15 GL 0.5 / 100 g 9/10 Cucumber zucchini Low GI 15 GL 0.5 / 100 g 10/10 Ginger juice Low GI 10 GL 0.5 / 100 g 8/10 Güicoy squash Low GI 15 GL 0.5 / 100 g 10/10 
Guinness beer Low GI 15 GL 0.5 / 100 g 2/10 
Herb cucumber Low GI 15 GL 0.5 / 100 g 10/10 Lettuce salad with vinegar Low GI 15 GL 0.5 / 100 g 9/10 Marinated honey mushrooms Low GI 15 GL 0.5 / 100 g 6/10 Morning glory (raw) Low GI 15 GL 0.5 / 100 g 10/10 Ohitashi Low GI 15 GL 0.5 / 100 g 9.2/10 
Pepperoncini peppers Low GI 15 GL 0.5 / 100 g 7/10 Pickled patty pan squash Low GI 15 GL 0.5 / 100 g 6/10 Pork roulade with spinach Low GI 20 GL 0.5 / 100 g 7.8/10 Sauteed celery Low GI 15 GL 0.5 / 100 g 9/10 
Water spinach Low GI 15 GL 0.5 / 100 g 10/10 Water spinach ohitashi Low GI 15 GL 0.5 / 100 g 9.1/10 
Water with fresh lemon juice and soaked chia seeds Low GI 10 GL 0.5 / 100 g 9/10 Wheatgrass juice Low GI 10 GL 0.5 / 100 g 10/10 Winter melon Low GI 15 GL 0.5 / 100 g 10/10 
Yellow tomatoes Low GI 15 GL 0.5 / 100 g 9/10 Zucchini flowers Low GI 15 GL 0.5 / 100 g 9/10 
Fresh herbs Low GI 5 GL 0.5 / 100 g 10/10 
Fresh Oregano Low GI 5 GL 0.5 / 100 g 9/10 Fermented tomatoes Low GI 20 GL 0.5 / 100 g 6/10 
Cooked mushrooms Low GI 10 GL 0.5 / 100 g 10/10 
Fresh Thyme Low GI 5 GL 0.5 / 100 g 9/10 
Hummus Low GI 6 GL 0.5 / 100 g 8/10 
Red cabbage Low GI 10 GL 0.5 / 100 g 9/10 Fried zucchini Low GI 15 GL 0.5 / 100 g 5/10 Frozen broccoli Low GI 10 GL 0.5 / 100 g 10/10 
Green beans Low GI 15 GL 0.5 / 100 g 9/10 Broccoli rabe, blanched Low GI 15 GL 0.6 / 100 g 10/10 
Jalapeños Low GI 15 GL 0.6 / 100 g 9.5/10 Low fat coconut milk Low GI 41 GL 0.6 / 100 g 6/10 
Grilled zucchini Low GI 15 GL 0.6 / 100 g 8/10 Roasted zucchini Low GI 15 GL 0.6 / 100 g 10/10 
Brazil nuts Low GI 5 GL 0.6 / 100 g 7/10 
Canned onions Low GI 15 GL 0.6 / 100 g 6/10 
Coconut cream Low GI 10 GL 0.6 / 100 g 4/10 Cooked red bell peppers Low GI 15 GL 0.6 / 100 g 9.5/10 Dried vervain Low GI 10 GL 0.6 / 100 g 10/10 Pickled cauliflower Low GI 15 GL 0.6 / 100 g 8/10 Powerade low sugar Low GI 50 GL 0.6 / 100 g 2/10 
Salisbury steak patty Low GI 10 GL 0.6 / 100 g 5/10 Taggiasche olive paste Low GI 10 GL 0.6 / 100 g 5/10 Tapenade Low GI 10 GL 0.6 / 100 g 6/10 
Tartar sauce Low GI 10 GL 0.6 / 100 g 3/10 Tomato green onion salad Low GI 15 GL 0.6 / 100 g 9.5/10 White pudding Low GI 10 GL 0.6 / 100 g 3/10 Canned green bean Low GI 15 GL 0.6 / 100 g 7/10 
Fried green bell peppers Low GI 15 GL 0.6 / 100 g 9/10 
Frozen spinach Low GI 15 GL 0.6 / 100 g 9/10 Yellow cherry tomatoes Low GI 15 GL 0.6 / 100 g 10/10 Yellow zucchini Low GI 15 GL 0.7 / 100 g 10/10 
Olives Low GI 15 GL 0.7 / 100 g 8/10 
Mixed salad greens Low GI 15 GL 0.7 / 100 g 9/10 Canned chili pepper Low GI 15 GL 0.7 / 100 g 6/10 Chinese cooking wine Low GI 10 GL 0.7 / 100 g 2/10 Cress microgreens Low GI 15 GL 0.7 / 100 g 9.6/10 
Scallions (raw) Low GI 15 GL 0.7 / 100 g 9/10 
Steamed broccoli Low GI 10 GL 0.7 / 100 g 10/10 Sugar-free pickled ginger Low GI 15 GL 0.7 / 100 g 8/10 
Canned sausage Low GI 28 GL 0.7 / 100 g 3.5/10 Fermented cherry tomatoes Low GI 20 GL 0.7 / 100 g 9/10 
Dill Low GI 15 GL 0.7 / 100 g 9/10 
Fried broccoli Low GI 10 GL 0.8 / 100 g 9/10 Fried spinach Low GI 15 GL 0.8 / 100 g 8/10 
Hop shoots Low GI 5 GL 0.8 / 100 g 10/10 
Brussels sprouts Low GI 15 GL 0.8 / 100 g 10/10 Pickled radish Low GI 15 GL 0.8 / 100 g 7/10 
Steamed cauliflower Low GI 15 GL 0.8 / 100 g 9/10 
Black truffles Low GI 10 GL 0.8 / 100 g 9/10 Chicken breast caprese Low GI 30 GL 0.8 / 100 g 8.4/10 Dried ginkgo leaves Low GI 10 GL 0.8 / 100 g 8/10 
Truffles Low GI 10 GL 0.8 / 100 g 9/10 
Yellow bell peppers Low GI 15 GL 0.8 / 100 g 9/10 
Soy sauce Low GI 20 GL 0.8 / 100 g 4/10 
Artichoke heart Low GI 15 GL 0.8 / 100 g 9/10 
Cherry tomatoes Low GI 15 GL 0.8 / 100 g 9/10 
Cooked cabbage Low GI 15 GL 0.8 / 100 g 9/10 Fried cauliflower Low GI 15 GL 0.8 / 100 g 6/10 
Marmite Low GI 5 GL 0.8 / 100 g 4/10 
Ground almonds and chia seeds Low GI 5 GL 0.9 / 100 g 9/10 Nuuri sauce Low GI 15 GL 0.9 / 100 g 3/10 
Olive pâté Low GI 15 GL 0.9 / 100 g 7/10 
Pesto genovese Low GI 15 GL 0.9 / 100 g 5/10 Pork gravy Low GI 15 GL 0.9 / 100 g 3/10 
Remoulade sauce Low GI 15 GL 0.9 / 100 g 3/10 Sherry cooking wine Low GI 15 GL 0.9 / 100 g 2/10 
