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.
Lentil and buckwheat dumplings Medium GI 55 GL 16 / 100 g 6/10 
Linguini pasta Low GI 50 GL 16 / 100 g 4/10 
Manicotti pasta Medium GI 55 GL 16 / 100 g 5/10 
Moth beans (raw) Low GI 25 GL 16 / 100 g 8/10 
Multigrain Seed Bread Low GI 45 GL 16 / 100 g 6/10 
Oat and banana pancake (no added sugar) Low GI 50 GL 16 / 100 g 7/10 
Oat bran coating Low GI 40 GL 16 / 100 g 8/10 
Pilaf Medium GI 65 GL 16 / 100 g 4/10 
Pizza Flavour Seasoning Low GI 40 GL 16 / 100 g 4.5/10 
Powdered Spices Low GI 40 GL 16 / 100 g 5.5/10 
Protein crisps crackers dill pickle flavor Low GI 45 GL 16 / 100 g 5/10 
Pumpkin Flour Low GI 20 GL 16 / 100 g 7/10 
Pumpkin Tempura Medium GI 65 GL 16 / 100 g 4/10 
Ravioli Low GI 50 GL 16 / 100 g 5/10 
Red lentil Low GI 26 GL 16 / 100 g 8/10 
Reduced Sugar Strawberry Jelly Medium GI 55 GL 16 / 100 g 4/10 
Sausage stuffing Medium GI 65 GL 16 / 100 g 4/10 
Shrimp and lemon seasoning Low GI 40 GL 16 / 100 g 3/10 
Spelt and Sauerkraut Dumplings Medium GI 55 GL 16 / 100 g 6/10 
Split yellow mung beans Low GI 25 GL 16 / 100 g 8/10 
Sprouted whole grain bread Low GI 36 GL 16 / 100 g 7/10 
Squid ink linguine Medium GI 55 GL 16 / 100 g 5.5/10 
Sweet Nut Paste Low GI 45 GL 16 / 100 g 4/10 
Sweet potato gnocchi Medium GI 60 GL 16 / 100 g 6/10 
Taco seasoning Low GI 35 GL 16 / 100 g 6/10 
Tuna salad sandwich half Medium GI 65 GL 16 / 100 g 4/10 
Udon noodles Medium GI 62 GL 16 / 100 g 4/10 
Vegetable bouillon powder Low GI 40 GL 16 / 100 g 3/10 
Weight management blend Low GI 45 GL 16 / 100 g 6/10 
Whole grain bread with avocado Low GI 50 GL 16 / 100 g 7.5/10 
Whole Grain Oat Pastry Low GI 45 GL 16 / 100 g 7/10 
Wholegrain spelt flour sponge cake Low GI 40 GL 16 / 100 g 6/10 
Ziti pasta Low GI 50 GL 16 / 100 g 5/10 
Sugar-free catalina crunch Low GI 35 GL 16.1 / 100 g 8.2/10 
Baked onion rings (whole grain breadcrumbs) Medium GI 55 GL 16.5 / 100 g 6/10 
Cajun spice mix Low GI 30 GL 16.5 / 100 g 5/10 
Crunchy roasted chickpeas with unsweetened cocoa powder Low GI 30 GL 16.5 / 100 g 7/10 
Fried gram dal Low GI 28 GL 16.8 / 100 g 8.5/10 
100% whole grain thin sandwich bread Low GI 45 GL 17 / 100 g 6/10 
Acerola Cherry Powder Low GI 20 GL 17 / 100 g 9/10 
Baked pastry with vegetable filling Medium GI 60 GL 17 / 100 g 5/10 
Barley flatbread Low GI 35 GL 17 / 100 g 7.5/10 
Black chickpeas (raw) Low GI 28 GL 17 / 100 g 8/10 
Camu Camu Powder Low GI 20 GL 17 / 100 g 8/10 
Cannelloni pasta Medium GI 55 GL 17 / 100 g 4/10 
Dried cherry, coconut, and nut snack balls Low GI 45 GL 17 / 100 g 5/10 
Duck dumplings Medium GI 60 GL 17 / 100 g 4.5/10 
Fettuccine pasta Medium GI 55 GL 17 / 100 g 5/10 
Fitness bread rolls Low GI 45 GL 17 / 100 g 7/10 
Fried potato balls High GI 75 GL 17 / 100 g 4/10 
Green powder Low GI 30 GL 17 / 100 g 6/10 
High protein energy balls Low GI 45 GL 17 / 100 g 6/10 
Honey walnut shrimp Medium GI 60 GL 17 / 100 g 3/10 
Millet High GI 71 GL 17 / 100 g 5/10 
Non-dairy frozen dessert Medium GI 60 GL 17 / 100 g 2/10 
Oat bran muffin (no added sugar, minimal processing) Low GI 45 GL 17 / 100 g 7.5/10 
Oatmeal and seed bun Low GI 45 GL 17 / 100 g 7/10 
Penne pasta Medium GI 55 GL 17 / 100 g 5/10 
Penne pasta, boiled Medium GI 55 GL 17 / 100 g 5/10 
Plum puree Low GI 29 GL 17 / 100 g 5/10 
Poppy seed dressing Medium GI 55 GL 17 / 100 g 2.5/10 
Rice with peas, carrots, corn High GI 70 GL 17 / 100 g 4/10 
Roasted broad beans Low GI 30 GL 17 / 100 g 7/10 
Roasted gram flour Low GI 28 GL 17 / 100 g 8/10 
Roasted split chickpeas Low GI 28 GL 17 / 100 g 7.5/10 
Shaved ice High GI 80 GL 17 / 100 g 2/10 
Split chickpeas Low GI 28 GL 17 / 100 g 8/10 
Sweet potato brownie Low GI 45 GL 17 / 100 g 5/10 
Sweet potato fries Medium GI 60 GL 17 / 100 g 6/10 
Takoyaki batter High GI 70 GL 17 / 100 g 3/10 
TruBar Protein Bar Low GI 45 GL 17 / 100 g 4/10 
Unsweetened dried cherries Low GI 22 GL 17 / 100 g 6/10 
Vegetable samosa Medium GI 60 GL 17 / 100 g 4.5/10 
Whole cinnamon muffin Low GI 45 GL 17 / 100 g 7/10 
Coconut flour Low GI 45 GL 17.1 / 100 g 8/10 
Roasted chickpea snack Low GI 28 GL 17.4 / 100 g 8.5/10 
Curry spice mix Low GI 30 GL 17.4 / 100 g 8/10 
Garam masala Low GI 30 GL 17.4 / 100 g 8/10 
Chaat masala Low GI 35 GL 17.5 / 100 g 5/10 
Corn bran Low GI 22 GL 17.6 / 100 g 8/10 
Sweet potato and chickpea dumplings Medium GI 55 GL 17.6 / 100 g 6/10 
100% whole wheat wrap (low gi, high fiber) Low GI 45 GL 18 / 100 g 7/10 
Asparagus roll Medium GI 65 GL 18 / 100 g 4/10 
Baked potato High GI 85 GL 18 / 100 g 4/10 
Black currant jelly Medium GI 65 GL 18 / 100 g 3/10 
Black garlic powder Low GI 30 GL 18 / 100 g 6.5/10 
Boiled plantain Medium GI 55 GL 18 / 100 g 6/10 
Cabbage and Mushroom Dumplings Medium GI 55 GL 18 / 100 g 5/10 
Candied walnuts Low GI 45 GL 18 / 100 g 4/10 
Chili garlic seasoning Low GI 40 GL 18 / 100 g 7/10 
Chili salmon inari Medium GI 65 GL 18 / 100 g 4.5/10 
Cordyceps mushroom powder Low GI 30 GL 18 / 100 g 8/10 
Cornbread dressing Medium GI 65 GL 18 / 100 g 4/10 
Dried plums Low GI 29 GL 18 / 100 g 5/10 
Fajita seasoning Low GI 40 GL 18 / 100 g 4/10 
Fig balsamic dressing Medium GI 55 GL 18 / 100 g 3/10 
Filet-o-fish sandwich Medium GI 65 GL 18 / 100 g 3/10 
Flour roux Low GI 50 GL 18 / 100 g 5/10 
Fried Dumpling Medium GI 65 GL 18 / 100 g 4/10 
Fried shallots Low GI 50 GL 18 / 100 g 4/10 
