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.
Fruit jam (fruit only, apple pectin, no added sugar) Low GI 50 GL 18 / 100 g 5/10 
Fruit preparation Medium GI 65 GL 18 / 100 g 3/10 
Fruit spread (100% fruit, no added sugar) Low GI 50 GL 18 / 100 g 5/10 
Generic ingredient Medium GI 60 GL 18 / 100 g 4/10 
Glutinous rice High GI 87 GL 18 / 100 g 3/10 
Goulash spice mix Low GI 40 GL 18 / 100 g 6/10 
Green onion seasoning Low GI 50 GL 18 / 100 g 3.5/10 
High protein toast Medium GI 55 GL 18 / 100 g 6/10 
Homemade oat and nut biscuit (no added sugar) Low GI 40 GL 18 / 100 g 7/10 
Honey stevia Low GI 40 GL 18 / 100 g 4/10 
Jalapeño Seasoning Low GI 40 GL 18 / 100 g 7/10 
Khinkali Dumpling Medium GI 65 GL 18 / 100 g 4/10 
Low gi toast Low GI 45 GL 18 / 100 g 8/10 
Meat pastry Medium GI 65 GL 18 / 100 g 4/10 
Meat-filled burek Medium GI 65 GL 18 / 100 g 3/10 
Mezcla Protein Bar Low GI 45 GL 18 / 100 g 4/10 
Nut and cocoa baton Low GI 45 GL 18 / 100 g 6/10 
Nut and prune bar Low GI 40 GL 18 / 100 g 6/10 
Nutty Jam Granola Bar Low GI 40 GL 18 / 100 g 6/10 
Oats and flaxseed pita Low GI 45 GL 18 / 100 g 7/10 
Pelmeni (meat dumplings) Medium GI 65 GL 18 / 100 g 4/10 
Pitted prunes Low GI 29 GL 18 / 100 g 5/10 
Protein oat banana bar Low GI 40 GL 18 / 100 g 6/10 
Roasted chicory root extract Low GI 30 GL 18 / 100 g 7/10 
Rucola Parma Pizza Slice Medium GI 65 GL 18 / 100 g 4/10 
Santa fe rice and beans mix Medium GI 65 GL 18 / 100 g 4/10 
Split pigeon peas Low GI 29 GL 18 / 100 g 8/10 
Sprouted whole wheat starter Low GI 45 GL 18 / 100 g 8/10 
Tiger roll Medium GI 65 GL 18 / 100 g 5/10 
Ube (Purple Yam) Medium GI 65 GL 18 / 100 g 6/10 
Vegetarian pizza slice Medium GI 60 GL 18 / 100 g 5/10 
Whole grain waffle Low GI 50 GL 18 / 100 g 6/10 
Wide rice noodles High GI 72 GL 18 / 100 g 4/10 
Yellow rice al dente Medium GI 65 GL 18 / 100 g 4.5/10 
Oat and banana cookie Low GI 45 GL 18.9 / 100 g 6.5/10 
100% whole wheat and seed bread Low GI 50 GL 19 / 100 g 6/10 
Adzuki Bean Protein Pasta Low GI 35 GL 19 / 100 g 8/10 
Angel hair pasta Medium GI 60 GL 19 / 100 g 4/10 
Baked Samosa Medium GI 60 GL 19 / 100 g 3/10 
Beans pasta Low GI 35 GL 19 / 100 g 7.5/10 
Chickpea flour breadsticks Low GI 35 GL 19 / 100 g 7/10 
Classic Chickpea Hummus Low GI 35 GL 19 / 100 g 7/10 
Coconut fried peanut noodles Medium GI 55 GL 19 / 100 g 4/10 
Corn stuffing Medium GI 65 GL 19 / 100 g 4/10 
Daves killer high protein bun Low GI 50 GL 19 / 100 g 7/10 
Dried Split Peas Low GI 32 GL 19 / 100 g 8/10 
Dried Split Yellow Peas Low GI 32 GL 19 / 100 g 7/10 
Dried white beans Low GI 31 GL 19 / 100 g 8/10 
Dumpling wrapper made with oat fiber and whole grain oat flour Low GI 45 GL 19 / 100 g 7/10 
Freeze-dried raspberry powder Low GI 32 GL 19 / 100 g 8/10 
Fried onion Medium GI 55 GL 19 / 100 g 4/10 
Fried potato croquettes High GI 75 GL 19 / 100 g 3/10 
Fried potato cutlet High GI 75 GL 19 / 100 g 4.5/10 
Fructooligosaccharides Low GI 20 GL 19 / 100 g 7/10 
Fructose Low GI 19 GL 19 / 100 g 2/10 
High protein pasta Low GI 35 GL 19 / 100 g 6/10 
High-Fiber Bran Bread Low GI 50 GL 19 / 100 g 6/10 
Homemade whole grain and seed bread (no added sugar or preservatives) Low GI 50 GL 19 / 100 g 7/10 
Lazy dumplings with spelt Medium GI 60 GL 19 / 100 g 4.5/10 
Light Raspberry Jam Medium GI 55 GL 19 / 100 g 3/10 
Makka Dhokla Medium GI 65 GL 19 / 100 g 4.5/10 
Mexican rice High GI 70 GL 19 / 100 g 4/10 
Oat roll sandwich with ham and cheese Medium GI 60 GL 19 / 100 g 4/10 
Potato wedges High GI 75 GL 19 / 100 g 3/10 
Protein chips ranch flavor Medium GI 55 GL 19 / 100 g 4/10 
Rice batter High GI 75 GL 19 / 100 g 3/10 
Rice pilaf with corn and herbs High GI 70 GL 19 / 100 g 5/10 
Rice with corn High GI 75 GL 19 / 100 g 3/10 
Roasted potato High GI 70 GL 19 / 100 g 4/10 
Roasted soybean flour Medium GI 60 GL 19 / 100 g 6/10 
Sausage bun (spelt flour) Medium GI 60 GL 19 / 100 g 3/10 Sea buckthorn powder Low GI 35 GL 19 / 100 g 6/10 
Silesian Dumplings High GI 75 GL 19 / 100 g 3/10 
Sourdough bread with flaxseed and pumpkin seeds Low GI 50 GL 19 / 100 g 7/10 
Soy-ginger glaze Medium GI 55 GL 19 / 100 g 3/10 
Spinach pizza Medium GI 65 GL 19 / 100 g 4/10 
Split yellow lentils Low GI 32 GL 19 / 100 g 8/10 
Tigernut flour Low GI 35 GL 19 / 100 g 6/10 
Unsulfured dried plums Low GI 29 GL 19 / 100 g 6/10 
Whole Grain Banana Bread Low GI 50 GL 19 / 100 g 6/10 
Whole grain waffle with hummus Medium GI 55 GL 19 / 100 g 7/10 
Whole Rye Grain Low GI 34 GL 19 / 100 g 8/10 
Wholemeal bread Low GI 50 GL 19 / 100 g 7/10 
Ground lentils Low GI 32 GL 19.2 / 100 g 8/10 
Coriander seeds Low GI 35 GL 19.3 / 100 g 9/10 
Sambar powder Low GI 35 GL 19.3 / 100 g 8/10 
Wheat bran (pure, no added sugar) Low GI 30 GL 19.4 / 100 g 7/10 
100% rye bread (pumpernickel-style) Low GI 50 GL 20 / 100 g 6/10 
Bread Stuffing High GI 70 GL 20 / 100 g 3/10 
Cabbage and mushroom pastry Medium GI 60 GL 20 / 100 g 4.5/10 
Candied pecans Low GI 45 GL 20 / 100 g 3/10 
Carrot and rice cutlets Medium GI 68 GL 20 / 100 g 5/10 
Chickpea and dark chocolate chip cookie (reduced sugar) Low GI 45 GL 20 / 100 g 5/10 
Cilantro lime rice High GI 72 GL 20 / 100 g 4/10 
Classic gnocchi Medium GI 68 GL 20 / 100 g 3/10 
Classic Trail Mix Low GI 45 GL 20 / 100 g 5/10 
Cooked rice High GI 73 GL 20 / 100 g 3/10 
Cooked white rice High GI 73 GL 20 / 100 g 3/10 
Cooked White Rice High GI 73 GL 20 / 100 g 3/10 
Dark bread roll with seeds Low GI 50 GL 20 / 100 g 6/10 
