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.
Sourdough spelt bread slice Low GI 54 GL 24 / 100 g 6.5/10 
Spelt bread on sourdough Low GI 54 GL 24 / 100 g 6/10 
Split mung beans (Moong dal) Low GI 38 GL 24 / 100 g 7/10 
Sprouted barley Low GI 35 GL 24 / 100 g 6/10 
Sugar-free chocolate biscuit Low GI 40 GL 24 / 100 g 4/10 
Sugar-Free Spelt Bread Low GI 54 GL 24 / 100 g 6/10 
Whole grain digestive biscuits (no added sugar, high fiber) Low GI 40 GL 24 / 100 g 7/10 
Whole grain focaccia Medium GI 55 GL 24 / 100 g 6/10 
Whole grain pizza crust Medium GI 55 GL 24 / 100 g 5/10 
Whole green bun Medium GI 55 GL 24 / 100 g 6/10 
Whole wheat wonton wrapper Low GI 50 GL 24 / 100 g 7/10 
Wholemeal bread with grains Medium GI 55 GL 24 / 100 g 6.5/10 
Wholemeal flour tube Low GI 50 GL 24 / 100 g 7/10 
Maltitol Sweetener Low GI 35 GL 24.5 / 100 g 3/10 
Oat and flaxseed crust with minimal sweetener Low GI 45 GL 24.8 / 100 g 7.5/10 
Plum and pumpkin seed bar Low GI 45 GL 24.8 / 100 g 6/10 
12 grain bread Medium GI 55 GL 25 / 100 g 6/10 
12 grain toast Medium GI 55 GL 25 / 100 g 6/10 
All-bran cereal Low GI 38 GL 25 / 100 g 5.5/10 
Baked whole wheat donut (no added sugar) Medium GI 55 GL 25 / 100 g 6.5/10 
Banana pie Medium GI 65 GL 25 / 100 g 3/10 
Black gram lentils Low GI 43 GL 25 / 100 g 7/10 
Bread dumpling High GI 70 GL 25 / 100 g 3/10 
Brown roll toasted Medium GI 55 GL 25 / 100 g 6/10 
Chia Flour Bread Medium GI 60 GL 25 / 100 g 5.5/10 
Chickpea Flour Low GI 44 GL 25 / 100 g 7/10 
Chickpea pasta shells Low GI 45 GL 25 / 100 g 8/10 
Crispy lentil flour bread Low GI 45 GL 25 / 100 g 7/10 
Crumpet Medium GI 69 GL 25 / 100 g 4/10 
Date and walnut mix Low GI 45 GL 25 / 100 g 6/10 
Dinkel rye wrap Medium GI 55 GL 25 / 100 g 4/10 
Dried carrot powder Low GI 35 GL 25 / 100 g 7/10 
Dried tomato powder Low GI 35 GL 25 / 100 g 6/10 
Dry fruit laddu Low GI 45 GL 25 / 100 g 5/10 
Gluten-Free Seed & Oat Crispbread Low GI 45 GL 25 / 100 g 6.5/10 
Grachamka Bread Medium GI 55 GL 25 / 100 g 5/10 
High protein fusilli pasta Low GI 45 GL 25 / 100 g 7/10 
Hot honey pizza slice High GI 75 GL 25 / 100 g 3/10 
Jasmine rice High GI 89 GL 25 / 100 g 2/10 
Lime electrolyte effervescent tablet High GI 70 GL 25 / 100 g 3/10 
Mango filling Medium GI 65 GL 25 / 100 g 2/10 
Nakd bar Low GI 45 GL 25 / 100 g 6/10 
Oat flatbread Medium GI 55 GL 25 / 100 g 7/10 
Oatmeal cookies Low GI 45 GL 25 / 100 g 6/10 
Pancake batter High GI 70 GL 25 / 100 g 3/10 
Peanut crumble Medium GI 55 GL 25 / 100 g 3/10 
Persimmon pie Medium GI 65 GL 25 / 100 g 3/10 
Pistachio filling Medium GI 55 GL 25 / 100 g 3/10 
Poppy Seed Filling Medium GI 55 GL 25 / 100 g 3/10 
Potato sandwich High GI 75 GL 25 / 100 g 3/10 
Protein cookies chocolate-banana Medium GI 55 GL 25 / 100 g 4.5/10 
Ranch seasoning Low GI 50 GL 25 / 100 g 4/10 
Soft tortilla Low GI 52 GL 25 / 100 g 4/10 
Steamed rice cake High GI 70 GL 25 / 100 g 4/10 
Sweet balls with dates, nuts, and coconut flakes Low GI 45 GL 25 / 100 g 5.5/10 
Tomato seasoning Medium GI 55 GL 25 / 100 g 3/10 
Tortilla Low GI 52 GL 25 / 100 g 5/10 
Tortilla Medium GI 55 GL 25 / 100 g 4/10 Walnut roll Medium GI 60 GL 25 / 100 g 4/10 
Whole rye Low GI 34 GL 25 / 100 g 7/10 
Whole wheat flour crust Low GI 50 GL 25 / 100 g 7/10 
Whole wheat pretzel Low GI 50 GL 25 / 100 g 6/10 
Wholemeal roll Medium GI 55 GL 25 / 100 g 6/10 
Steel-cut oats and chia seeds Low GI 45 GL 25.2 / 100 g 8/10 
Acacia honey Low GI 32 GL 26 / 100 g 4/10 
Ajwa dates Low GI 35 GL 26 / 100 g 5/10 
Apricot leather Low GI 40 GL 26 / 100 g 3/10 
Baked sourdough toast Low GI 54 GL 26 / 100 g 5/10 
Balance bread Medium GI 60 GL 26 / 100 g 6/10 
Brown baguette Medium GI 55 GL 26 / 100 g 6/10 
Caramelized banana Medium GI 65 GL 26 / 100 g 3/10 
Carob chips (no added sugar) Low GI 40 GL 26 / 100 g 4/10 
Classic Barbecue Sauce High GI 70 GL 26 / 100 g 2/10 
Country-style bread Medium GI 58 GL 26 / 100 g 5.5/10 
Dried carrot granules Low GI 35 GL 26 / 100 g 6/10 
Flour tortilla Low GI 52 GL 26 / 100 g 4/10 
Fried Ripe Plantain Medium GI 65 GL 26 / 100 g 4/10 
Fruit filling Medium GI 65 GL 26 / 100 g 2/10 
Gingerbread spice mix Low GI 40 GL 26 / 100 g 6/10 
Neapolitan pizza High GI 80 GL 26 / 100 g 3/10 
Oat bread Medium GI 60 GL 26 / 100 g 6/10 
Okonomiyaki sauce Medium GI 65 GL 26 / 100 g 2/10 
Pearl couscous High GI 72 GL 26 / 100 g 3.5/10 
Pepperoni pizza slice High GI 80 GL 26 / 100 g 3/10 
Potato smiles High GI 75 GL 26 / 100 g 3/10 
Powdered dried vegetables (carrot, celery, tomato, no added salt) Low GI 40 GL 26 / 100 g 8/10 
Quick barley grits Low GI 35 GL 26 / 100 g 7/10 
Roasted barley powder (malt powder) Low GI 35 GL 26 / 100 g 6/10 
Rye bread with cranberries Medium GI 55 GL 26 / 100 g 5.5/10 
Sourdough bread bowl Low GI 54 GL 26 / 100 g 6/10 
Spelt Pizza Dough Low GI 54 GL 26 / 100 g 6/10 
Teff Low GI 35 GL 26 / 100 g 8/10 
Tempura batter High GI 75 GL 26 / 100 g 2/10 
Wheat Tortilla Low GI 52 GL 26 / 100 g 3/10 
Whole oat crackers (low sugar) Low GI 40 GL 26 / 100 g 5/10 
Whole rye grains Low GI 34 GL 26 / 100 g 6/10 
Whole wheat flatbread (roti/chapati) Low GI 52 GL 26 / 100 g 7/10 
Whole wheat hot dog roll Medium GI 60 GL 26 / 100 g 6/10 
Whole wheat roti (indian flatbread) Low GI 52 GL 26 / 100 g 7/10 
Almond cranberry mix Medium GI 55 GL 26.4 / 100 g 4/10 
