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.
Stuffed cabbage roll Low GI 45 GL 5 / 100 g 7/10 
Stuffed cabbage rolls Low GI 45 GL 5 / 100 g 6/10 Stuffed cabbage rolls in tomato sauce Low GI 45 GL 5 / 100 g 5/10 Sugar free baked beans Low GI 40 GL 5 / 100 g 8/10 Sugar free blueberry jam Low GI 30 GL 5 / 100 g 6/10 Sugar free brookie flourless Low GI 18 GL 5 / 100 g 6/10 
Sugar free chili lentil dip Low GI 28 GL 5 / 100 g 9/10 Sugar free orange jam Low GI 35 GL 5 / 100 g 6/10 Sugar free strawberry jam Low GI 30 GL 5 / 100 g 6/10 Sumo citrus Low GI 42 GL 5 / 100 g 9/10 
Sun dried tomatoes in oil Low GI 35 GL 5 / 100 g 5/10 
Sunflower Seed Spread Low GI 35 GL 5 / 100 g 7/10 
Surimi salad Low GI 45 GL 5 / 100 g 5.5/10 Tagine Low GI 40 GL 5 / 100 g 7/10 Tahini chickpea protein bowl Low GI 28 GL 5 / 100 g 8/10 Tahini paste with lemon juice and mango puree Low GI 35 GL 5 / 100 g 6.5/10 
Tangerine juice Low GI 50 GL 5 / 100 g 6.5/10 
Teriyaki Broccoli Low GI 40 GL 5 / 100 g 6.5/10 Thai curry Low GI 45 GL 5 / 100 g 6/10 
Thai red curry paste (no added sugar) Low GI 25 GL 5 / 100 g 6/10 Tomato chutney with natural low-glycemic sweetener Low GI 35 GL 5 / 100 g 6/10 
Tomato sauce with chickpeas Low GI 40 GL 5 / 100 g 7/10 Tomatoes stuffed with quinoa, herbs, and lean ground turkey or lentils Low GI 40 GL 5 / 100 g 8/10 Torpedo melon Medium GI 65 GL 5 / 100 g 7/10 
Turkey, white bean, and quinoa chili Low GI 38 GL 5 / 100 g 7.5/10 
Unsweetened Berry Kissel Low GI 40 GL 5 / 100 g 7/10 
Unsweetened cranberries Low GI 45 GL 5 / 100 g 8/10 Vegan burger Low GI 50 GL 5 / 100 g 5/10 Vegan coffee protein powder Low GI 35 GL 5 / 100 g 6/10 
Vegan meatballs Low GI 45 GL 5 / 100 g 4/10 Vegan salami Low GI 45 GL 5 / 100 g 3/10 Vegan sauce Low GI 40 GL 5 / 100 g 3/10 Vegemite gluten free Low GI 35 GL 5 / 100 g 4/10 Vegetable chilli Low GI 35 GL 5 / 100 g 8/10 
Vegetable pâté Low GI 40 GL 5 / 100 g 7/10 
Vegetable sabzi Low GI 40 GL 5 / 100 g 8/10 Vegetable salad ham Low GI 45 GL 5 / 100 g 5/10 Vegetable soup curry sweet potato Low GI 45 GL 5 / 100 g 8/10 Waldorf salad Low GI 38 GL 5 / 100 g 6/10 
Watermelon juice High GI 72 GL 5 / 100 g 4.5/10 
White beans canned Low GI 35 GL 5 / 100 g 8/10 
White or red bean pasta Low GI 30 GL 5 / 100 g 8/10 
Whole mung beans Low GI 25 GL 5 / 100 g 9/10 
Yeast flakes Low GI 15 GL 5 / 100 g 8/10 
Yellow lentils Low GI 30 GL 5 / 100 g 9/10 Yellow melon Medium GI 65 GL 5 / 100 g 6/10 Zucchini with sweet chili sauce Low GI 45 GL 5 / 100 g 5/10 짬뽕국 (Jjamppong Soup) Medium GI 60 GL 5 / 100 g 5/10 
Cocoa powder Low GI 20 GL 5 / 100 g 8/10 
Chickpea salad (boiled chickpeas, fresh vegetables, herbs, minimal dressing) Low GI 28 GL 5 / 100 g 9/10 
Lentil and vegetable salad Low GI 28 GL 5 / 100 g 9/10 
Plant-based protein dish (e.g., lentil stew) Low GI 28 GL 5 / 100 g 9/10 
Blood orange Low GI 43 GL 5 / 100 g 8.5/10 
Cumin Low GI 15 GL 5.1 / 100 g 9/10 
Boiled beetroot Medium GI 64 GL 5.1 / 100 g 7/10 
Orange juice Low GI 50 GL 5.1 / 100 g 3/10 
Red lentils Low GI 26 GL 5.2 / 100 g 8/10 Seaweed snack Low GI 15 GL 5.3 / 100 g 5/10 
Sunflower seed butter (unsweetened, unsalted) Low GI 35 GL 5.3 / 100 g 7/10 
Sunflower Seed Filling Low GI 35 GL 5.3 / 100 g 7/10 
Wheatgrass powder Low GI 15 GL 5.3 / 100 g 9/10 
Cooked apple Low GI 39 GL 5.3 / 100 g 7/10 
Lentil enchilada filling (plant-based) Low GI 28 GL 5.3 / 100 g 7.5/10 
Roasted carrot Low GI 39 GL 5.3 / 100 g 8/10 
Black bean pasta Low GI 30 GL 5.4 / 100 g 8/10 
Common Mandarin Orange Low GI 47 GL 5.4 / 100 g 7/10 
Mandarin Orange Low GI 47 GL 5.4 / 100 g 7/10 
Watermelon High GI 76 GL 5.5 / 100 g 5/10 
Baked apple Low GI 38 GL 5.5 / 100 g 8/10 Bread substitute Low GI 25 GL 5.5 / 100 g 7/10 Chamomile extract Low GI 10 GL 5.5 / 100 g 9/10 
Curcuma and Rosemary Extract Spice Blend Low GI 10 GL 5.5 / 100 g 9.5/10 
Mixed Spices Low GI 10 GL 5.5 / 100 g 9.5/10 
Pickling spices Low GI 10 GL 5.5 / 100 g 7/10 
Smoked paprika and garlic powder mix (unsalted) Low GI 10 GL 5.5 / 100 g 7/10 
Papaya Medium GI 60 GL 5.6 / 100 g 7/10 
Keto roll Low GI 35 GL 5.6 / 100 g 8/10 
Tahini Low GI 35 GL 5.6 / 100 g 8/10 
Tomato paste Low GI 38 GL 5.7 / 100 g 7/10 
Plain Oatmeal Medium GI 55 GL 5.7 / 100 g 7/10 Baked plum Low GI 35 GL 5.7 / 100 g 8/10 
Fresh figs Low GI 35 GL 5.7 / 100 g 7/10 Grilled peach Low GI 42 GL 5.7 / 100 g 8/10 Lentil bolognese sauce Low GI 35 GL 5.8 / 100 g 8/10 
Canned green peas Low GI 51 GL 5.8 / 100 g 7/10 
Kiwi Low GI 50 GL 5.8 / 100 g 8/10 
Black pepper Low GI 15 GL 5.9 / 100 g 8/10 
Aloe vera grape drink Medium GI 60 GL 6 / 100 g 3/10 Apple pear compote Low GI 40 GL 6 / 100 g 6/10 
Apple pie filling no sugar Low GI 45 GL 6 / 100 g 6/10 
Apple-mango-passion fruit smoothie Low GI 50 GL 6 / 100 g 5/10 
Artichoke extract Low GI 15 GL 6 / 100 g 8/10 
Asian sesame dressing Low GI 40 GL 6 / 100 g 5/10 Atchara Low GI 45 GL 6 / 100 g 4/10 Baked pumpkin Medium GI 65 GL 6 / 100 g 9/10 Balado chili sauce Low GI 35 GL 6 / 100 g 4/10 
Balsamic reduction (no sugar, only vinegar and spices) Low GI 35 GL 6 / 100 g 5/10 
Bean and spinach cake Low GI 35 GL 6 / 100 g 7/10 
Bean salad Low GI 35 GL 6 / 100 g 8.5/10 Bean salsa Low GI 35 GL 6 / 100 g 8/10 
