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.
Dense whole grain rye bread Low GI 50 GL 20 / 100 g 7.5/10 
Dosa batter High GI 72 GL 20 / 100 g 5/10 
Dried apricots Low GI 31 GL 20 / 100 g 6/10 
Dried black currant powder Low GI 30 GL 20 / 100 g 7/10 
Dried tomatoes Low GI 35 GL 20 / 100 g 6/10 
Dumplings pasta High GI 70 GL 20 / 100 g 3/10 
Eggfruit Medium GI 55 GL 20 / 100 g 5/10 
Energy balls (nuts, seeds, dates, no added sugar) Low GI 45 GL 20 / 100 g 6.5/10 
Fenugreek wheat flatbread Medium GI 55 GL 20 / 100 g 6/10 
Fire man liqueur Medium GI 65 GL 20 / 100 g 1/10 
Fitness triangle roll Low GI 50 GL 20 / 100 g 4/10 
Fitness Whole Grain Bun Low GI 50 GL 20 / 100 g 6.5/10 
Frozen pizza slice Medium GI 60 GL 20 / 100 g 3/10 
Frozen rice High GI 73 GL 20 / 100 g 3.5/10 
Granary Bread Low GI 50 GL 20 / 100 g 6/10 
Green rice High GI 70 GL 20 / 100 g 4.5/10 
High fiber tortilla wrap Low GI 45 GL 20 / 100 g 7/10 
High protein cookie dough Low GI 45 GL 20 / 100 g 5/10 
High-Fiber Fit Bun Low GI 50 GL 20 / 100 g 6/10 
Jollof rice High GI 70 GL 20 / 100 g 5/10 
Kainaat Rice High GI 72 GL 20 / 100 g 4/10 
Lany-style noodles High GI 70 GL 20 / 100 g 3.5/10 
Lemon rice High GI 70 GL 20 / 100 g 4/10 
Mesquite powder Low GI 25 GL 20 / 100 g 8.5/10 
No-bake energy bites (oats, nut butter, seeds, honey/dates) Low GI 45 GL 20 / 100 g 6/10 
Nut bar Low GI 45 GL 20 / 100 g 6/10 
Oat-almond crumble topping Low GI 45 GL 20 / 100 g 6/10 
Organic Whole Wheat Bread Low GI 50 GL 20 / 100 g 6/10 
Pearl barley Low GI 25 GL 20 / 100 g 7/10 
Pedro ximénez wine Low GI 50 GL 20 / 100 g 2/10 
Potato pancakes High GI 75 GL 20 / 100 g 3/10 
Poured noodles High GI 70 GL 20 / 100 g 3/10 
Powerseed bread Low GI 50 GL 20 / 100 g 7/10 
Raw nut, seed, and date bar (no added sugar) Low GI 45 GL 20 / 100 g 7.5/10 
Resistant wheat starch Low GI 25 GL 20 / 100 g 7/10 
Roasted carob chips Low GI 40 GL 20 / 100 g 6/10 
Roasted chickpea crisps Low GI 35 GL 20 / 100 g 6/10 
Rowanberry extract Low GI 45 GL 20 / 100 g 4/10 
Russian dumplings Medium GI 62 GL 20 / 100 g 4/10 
Rye Bread with Pumpkin Seeds Low GI 50 GL 20 / 100 g 6/10 
Rye bread with seed mix toasted Low GI 50 GL 20 / 100 g 6/10 
Rye bread with walnuts Low GI 50 GL 20 / 100 g 6/10 
Rye Bread without Yeast Low GI 50 GL 20 / 100 g 6/10 
Rye Hot Dog Bun Low GI 50 GL 20 / 100 g 7/10 
Spelt and flaxseed bun Low GI 50 GL 20 / 100 g 5/10 
Spelt flour roll Low GI 50 GL 20 / 100 g 6/10 
Split pigeon peas Low GI 32 GL 20 / 100 g 8/10 
Steamed white rice High GI 73 GL 20 / 100 g 4/10 
Sun-dried tomatoes Low GI 35 GL 20 / 100 g 6/10 
Traditional Stuffing High GI 70 GL 20 / 100 g 3/10 
Vegetable pizza High GI 70 GL 20 / 100 g 3.5/10 
White rice High GI 73 GL 20 / 100 g 3/10 
White yam boiled High GI 70 GL 20 / 100 g 5/10 
Whole grain spelt bread toast Low GI 50 GL 20 / 100 g 7/10 
Whole grain wheat roll with pumpkin seeds Low GI 50 GL 20 / 100 g 7/10 
Whole rye bread Low GI 50 GL 20 / 100 g 7/10 
Whole rye bread (100% whole rye flour) Low GI 50 GL 20 / 100 g 7/10 
Whole wheat bread (with bran and germ) Low GI 50 GL 20 / 100 g 6/10 
Whole wheat garlic knots (less oil, minimal sugar) Low GI 50 GL 20 / 100 g 6.5/10 
Whole wheat pastry dough (lower fat) Low GI 50 GL 20 / 100 g 6/10 
Whole wheat tortilla Low GI 45 GL 20 / 100 g 6/10 
Wholegrain buckwheat bread Low GI 50 GL 20 / 100 g 7/10 
Wholemeal rye flour pizza crust Low GI 50 GL 20 / 100 g 7/10 
Nut and dried fruit bar Low GI 45 GL 20.3 / 100 g 6/10 
Oat Cocoa Nut Cake Low GI 45 GL 20.3 / 100 g 5/10 
Curry powder Low GI 35 GL 20.3 / 100 g 8/10 
Whole wheat toast Low GI 50 GL 20.5 / 100 g 7/10 
100% Rye Sourdough Bread Low GI 50 GL 21 / 100 g 7/10 
Amaranth crispbread Low GI 35 GL 21 / 100 g 7.5/10 
Bran and Flaxseed Bread Medium GI 55 GL 21 / 100 g 6/10 
Dehydrated vegetables Low GI 35 GL 21 / 100 g 5/10 
Dosa High GI 70 GL 21 / 100 g 4/10 
Dried beet powder Low GI 30 GL 21 / 100 g 6/10 
Dried berry powder Low GI 30 GL 21 / 100 g 8/10 
Dried black currants Low GI 32 GL 21 / 100 g 6/10 
Fried rice with corn High GI 70 GL 21 / 100 g 4/10 
Gram flour Low GI 35 GL 21 / 100 g 7.5/10 
High protein chocolate waffles Medium GI 65 GL 21 / 100 g 4/10 
Instant seasoning Medium GI 60 GL 21 / 100 g 2.5/10 
Lemon flavoring High GI 70 GL 21 / 100 g 2/10 
Matzo ball High GI 75 GL 21 / 100 g 4/10 
Orange chicken Medium GI 65 GL 21 / 100 g 3.5/10 
Oven chips High GI 75 GL 21 / 100 g 4/10 
Pierogi Medium GI 65 GL 21 / 100 g 4.5/10 
Pizza rolls Medium GI 65 GL 21 / 100 g 2/10 
Plain Dumpling Medium GI 65 GL 21 / 100 g 4/10 
Potato and Cheese Dumplings Medium GI 65 GL 21 / 100 g 4.5/10 
Potato dumplings High GI 75 GL 21 / 100 g 3/10 
Potato nuggets High GI 75 GL 21 / 100 g 4/10 
Potato patty High GI 75 GL 21 / 100 g 4/10 
Potato waffles High GI 75 GL 21 / 100 g 3/10 
Roasted barley Low GI 28 GL 21 / 100 g 7/10 
Roasted green peas Low GI 35 GL 21 / 100 g 7/10 
Rosehip powder (whole fruit) Low GI 35 GL 21 / 100 g 7/10 
Salami pizza High GI 70 GL 21 / 100 g 3/10 
Seeded Roll Low GI 50 GL 21 / 100 g 6.5/10 
Soup seasoning mix Medium GI 60 GL 21 / 100 g 3/10 
Spaetzle High GI 70 GL 21 / 100 g 4/10 
Traditional rye bread (high whole grain, high fiber) Low GI 50 GL 21 / 100 g 7.5/10 
Triple sec Medium GI 65 GL 21 / 100 g 2/10 
