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.
Whole barley flour Low GI 28 GL 21 / 100 g 7/10 
Whole garlic toast Medium GI 55 GL 21 / 100 g 7/10 
Whole wheat orange muffin (reduced sugar) Low GI 50 GL 21 / 100 g 6/10 
Whole wheat spelt flour dough Low GI 50 GL 21 / 100 g 6/10 
Wholegrain spelt flour baked product Low GI 50 GL 21 / 100 g 7/10 
Homemade chocolate sauce with pureed dates Low GI 45 GL 21.6 / 100 g 5/10 
Muesli with chia seeds and walnuts Low GI 45 GL 21.6 / 100 g 7.5/10 
Nut, cocoa, and date energy ball Low GI 45 GL 21.6 / 100 g 6.5/10 
Oatmeal coconut cookie Low GI 45 GL 21.6 / 100 g 6/10 
Bagel with minced meat Medium GI 65 GL 22 / 100 g 4/10 
Black bread Low GI 50 GL 22 / 100 g 6.5/10 
Chow mein noodles Medium GI 58 GL 22 / 100 g 3/10 
Crispy onions Medium GI 55 GL 22 / 100 g 3/10 
Crispy peanut bbq Medium GI 55 GL 22 / 100 g 3/10 
Dark bread roll Low GI 50 GL 22 / 100 g 5.5/10 
Dehydrated garlic powder (no added salt) Low GI 30 GL 22 / 100 g 7/10 
Dried garlic Low GI 30 GL 22 / 100 g 6/10 
Dried garlic (powder) Low GI 30 GL 22 / 100 g 7/10 
Dried goji berries Low GI 29 GL 22 / 100 g 6/10 
Frozen pizza High GI 70 GL 22 / 100 g 3/10 
Garlic powder Low GI 30 GL 22 / 100 g 7/10 
Good Seed Thin Sliced Bread Low GI 53 GL 22 / 100 g 7/10 
Honey mustard sauce Medium GI 55 GL 22 / 100 g 3/10 
Keto multigrain bread Low GI 50 GL 22 / 100 g 6/10 
Kind Bar Medium GI 55 GL 22 / 100 g 4/10 
Lucuma powder Low GI 25 GL 22 / 100 g 7/10 
Margarita pizza High GI 70 GL 22 / 100 g 3/10 
Multigrain roll Low GI 50 GL 22 / 100 g 6/10 
Mushroom pizza slice High GI 70 GL 22 / 100 g 4/10 
Nature's Own 100% Whole Grain Bread Low GI 50 GL 22 / 100 g 7/10 
Paprika rice High GI 75 GL 22 / 100 g 4/10 
Pumpernickel bread Low GI 45 GL 22 / 100 g 7/10 
Quinoa and amaranth bread Medium GI 55 GL 22 / 100 g 6/10 
Seeded rye bread Low GI 50 GL 22 / 100 g 6/10 
Slice of rye-spelt bread Low GI 50 GL 22 / 100 g 6.5/10 
Snack balls (chia, oats, nut butter, dried fruit) Low GI 45 GL 22 / 100 g 6.5/10 
Sugar-Free Raspberry Jam Medium GI 55 GL 22 / 100 g 4/10 
Weight loss shake powder Medium GI 55 GL 22 / 100 g 3/10 
Whole grain wheat product (e.g., wheat berries) Low GI 30 GL 22 / 100 g 6/10 
Wholegrain amaranth bread Medium GI 55 GL 22 / 100 g 7/10 
Nacho seasoning Low GI 50 GL 22.5 / 100 g 5/10 
Rye crispbread with tahini Low GI 50 GL 22.5 / 100 g 6.5/10 
21-Seed Bread Low GI 53 GL 23 / 100 g 4/10 
Amaranth (whole grain) Low GI 35 GL 23 / 100 g 7/10 
Baked corn tortilla Low GI 52 GL 23 / 100 g 6.5/10 
Bean bread Medium GI 60 GL 23 / 100 g 5/10 
Chia Seed Bread Medium GI 55 GL 23 / 100 g 6/10 
Chutney Medium GI 55 GL 23 / 100 g 3/10 
Classic Pancake Medium GI 67 GL 23 / 100 g 3/10 
Dave's Killer 21 Whole Grains & Seeds Bread Low GI 53 GL 23 / 100 g 6/10 
Dave's Killer Bread Low GI 53 GL 23 / 100 g 6/10 
Dried apples Low GI 35 GL 23 / 100 g 4/10 
Dried garlic and onion powder (no salt, no preservatives) Low GI 30 GL 23 / 100 g 7.5/10 
Dried pumpkin powder Low GI 35 GL 23 / 100 g 7/10 
Dried raspberry Low GI 32 GL 23 / 100 g 6/10 
Food product Medium GI 65 GL 23 / 100 g 3/10 
Hash brown High GI 75 GL 23 / 100 g 3/10 
Japanese barbecue sauce Medium GI 60 GL 23 / 100 g 2/10 
Mixed grains roti Low GI 48 GL 23 / 100 g 7/10 
Plant-based sweetener Low GI 30 GL 23 / 100 g 3/10 
Rolled quinoa flakes Low GI 35 GL 23 / 100 g 6/10 
Rye flour dough Low GI 50 GL 23 / 100 g 5/10 
Rye roll with grains Medium GI 55 GL 23 / 100 g 6/10 
Scallion powder Low GI 30 GL 23 / 100 g 8/10 
Seeded sourdough bread slice Low GI 53 GL 23 / 100 g 6/10 
Unsweetened dried apples Low GI 35 GL 23 / 100 g 6/10 
Whole grain muffin Medium GI 55 GL 23 / 100 g 4/10 
Whole grain pinsa Medium GI 55 GL 23 / 100 g 6/10 
Whole grain wafer with peanut butter Low GI 50 GL 23 / 100 g 6.5/10 
Whole grain wrap Low GI 50 GL 23 / 100 g 7/10 
Whole wheat pizza dough Low GI 50 GL 23 / 100 g 5/10 
Whole wheat sourdough bread Low GI 54 GL 23 / 100 g 7/10 
Whole wheat sub roll Low GI 50 GL 23 / 100 g 5/10 
Bacon seasoning Medium GI 60 GL 24 / 100 g 2.5/10 
Baked whole oat crackers Low GI 40 GL 24 / 100 g 7/10 
Bbq marinade Medium GI 60 GL 24 / 100 g 2/10 
Beef flavoring Medium GI 60 GL 24 / 100 g 2/10 
Beer batter High GI 75 GL 24 / 100 g 3/10 
Chestnut Low GI 54 GL 24 / 100 g 6/10 
Cranberry sauce canned Medium GI 60 GL 24 / 100 g 2/10 
Dried blackberry Low GI 32 GL 24 / 100 g 6/10 
Dried pears Low GI 35 GL 24 / 100 g 6/10 
Fried potato rounds High GI 75 GL 24 / 100 g 3/10 
Garlic rice High GI 75 GL 24 / 100 g 4/10 
Gluten-free pasta High GI 75 GL 24 / 100 g 4/10 
Gluten-free penne rigate High GI 75 GL 24 / 100 g 3/10 
Graham Roll Low GI 50 GL 24 / 100 g 5/10 
Instant soup seasoning mix Medium GI 60 GL 24 / 100 g 2.5/10 
KIND Bar Caramel Almond & Sea Salt Medium GI 55 GL 24 / 100 g 4.5/10 
Malt vinegar powder Low GI 40 GL 24 / 100 g 4/10 
Maltitol Low GI 35 GL 24 / 100 g 3/10 
Mcrib sandwich High GI 70 GL 24 / 100 g 2/10 
Naked Oats Low GI 40 GL 24 / 100 g 7.5/10 
Onion powder Low GI 30 GL 24 / 100 g 6/10 
Orange liqueur Medium GI 60 GL 24 / 100 g 2/10 
Plain Chocolate Low GI 40 GL 24 / 100 g 3/10 
Raspberry fruit spread Medium GI 55 GL 24 / 100 g 3/10 
Rich Batter High GI 75 GL 24 / 100 g 3/10 
Roasted chestnuts Low GI 54 GL 24 / 100 g 6/10 
Seasoning Powder Medium GI 60 GL 24 / 100 g 2.5/10 
