Foods without milk
8,960 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.
Guava nectar Medium GI 65 GL 10 / 100 g 3/10 Gudeg (young jackfruit stew) Medium GI 55 GL 10 / 100 g 5/10 High protein semolina porridge Medium GI 65 GL 10 / 100 g 6/10 
Hillac syrup Low GI 15 GL 10 / 100 g 2/10 
Homemade fruit jam with chia seeds, no added sugar Low GI 40 GL 10 / 100 g 7/10 
Hominy Low GI 40 GL 10 / 100 g 7/10 
Huel powder Low GI 27 GL 10 / 100 g 8/10 Japanese curry with vegetables Medium GI 65 GL 10 / 100 g 5/10 Katsu dressing Low GI 50 GL 10 / 100 g 3/10 Kinako powder Low GI 30 GL 10 / 100 g 7/10 
Mashed potatoes with cabbage Medium GI 65 GL 10 / 100 g 6/10 Meat pie with tomato sauce Medium GI 55 GL 10 / 100 g 4/10 
Millet porridge cooked with almond milk with raspberry mousse Medium GI 65 GL 10 / 100 g 6/10 
Millet pudding with vanilla and xylitol Low GI 50 GL 10 / 100 g 6/10 Millet salad Low GI 52 GL 10 / 100 g 7.5/10 
Mixed spices Low GI 20 GL 10 / 100 g 8/10 Multivitamin (from concentrated organic whole foods) Low GI 25 GL 10 / 100 g 7/10 
Mustard seed powder (ground mustard seeds) Low GI 35 GL 10 / 100 g 7/10 
Mustard seeds Low GI 35 GL 10 / 100 g 8/10 
New potatoes Medium GI 58 GL 10 / 100 g 6/10 Nuoc cham Medium GI 55 GL 10 / 100 g 3/10 
Nut and seed bar with natural sweetener Low GI 35 GL 10 / 100 g 7/10 
Oat porridge with plant milk and banana Medium GI 55 GL 10 / 100 g 7.5/10 
Oatmeal with Fresh Pineapple Medium GI 55 GL 10 / 100 g 7.5/10 Oatmeal with fruit Medium GI 55 GL 10 / 100 g 7.5/10 Oatmeal with strawberries and nuts Low GI 50 GL 10 / 100 g 8/10 Oyster mushroom cutlet Medium GI 55 GL 10 / 100 g 6/10 
Plant-based chocolate soy ice cream (low-fat) Low GI 50 GL 10 / 100 g 3/10 Plant-based schnitzel Medium GI 55 GL 10 / 100 g 4/10 
Polenta Medium GI 68 GL 10 / 100 g 5.5/10 Potato goulash Medium GI 65 GL 10 / 100 g 5/10 
Potato salad Medium GI 65 GL 10 / 100 g 4/10 
Potato skin Low GI 50 GL 10 / 100 g 7/10 Potato stew Medium GI 65 GL 10 / 100 g 5.5/10 Red potato Medium GI 65 GL 10 / 100 g 7/10 
Rissole Medium GI 55 GL 10 / 100 g 4/10 Roasted pumpkin Medium GI 65 GL 10 / 100 g 8/10 Roasted root vegetables Medium GI 60 GL 10 / 100 g 7/10 Savory pie Low GI 45 GL 10 / 100 g 5/10 
Seven spice chili powder Low GI 20 GL 10 / 100 g 6/10 
Shrimp tempura Medium GI 55 GL 10 / 100 g 4/10 
Sondino Medium GI 65 GL 10 / 100 g 2/10 Southwest corn salad Low GI 52 GL 10 / 100 g 7/10 
Soy milk powder Low GI 30 GL 10 / 100 g 8/10 Spanakopita Low GI 45 GL 10 / 100 g 5/10 Spelt porridge Low GI 45 GL 10 / 100 g 7/10 Spices (spicy) Low GI 20 GL 10 / 100 g 7/10 Spinach crepe Medium GI 55 GL 10 / 100 g 6/10 Sprouted grain toast with mashed avocado and poached egg Low GI 45 GL 10 / 100 g 7.5/10 Sriracha Low GI 45 GL 10 / 100 g 3/10 Stuffed pepper with rice Medium GI 55 GL 10 / 100 g 7/10 Sugar free cinnamon cake Low GI 35 GL 10 / 100 g 5/10 Sugar free dulce de leche Low GI 35 GL 10 / 100 g 4/10 
Tofu Whole Grain Rice Paper Rolls Low GI 48 GL 10 / 100 g 7/10 Tuna bowl Medium GI 55 GL 10 / 100 g 7/10 Turkey nugget Medium GI 55 GL 10 / 100 g 3/10 
Turmeric root Low GI 15 GL 10 / 100 g 9/10 Vegan cutlet Medium GI 55 GL 10 / 100 g 4/10 Vegan lasagna Low GI 48 GL 10 / 100 g 6/10 Vegan taco Low GI 45 GL 10 / 100 g 6/10 Vegetarian Kiev Medium GI 55 GL 10 / 100 g 4/10 Waxy potato Medium GI 58 GL 10 / 100 g 8/10 
Wheat bran Low GI 15 GL 10 / 100 g 8/10 
Wheat sourdough starter Medium GI 55 GL 10 / 100 g 6/10 
Whole grain brown rice and lentil blend Low GI 45 GL 10 / 100 g 8/10 
Whole grain corn Low GI 52 GL 10 / 100 g 7/10 
Wild rice Low GI 45 GL 10 / 100 g 8/10 Wild rice veggie mix Low GI 45 GL 10 / 100 g 8/10 Sweet potato parsley puree Medium GI 55 GL 10.2 / 100 g 7.8/10 
Banana Low GI 51 GL 10.3 / 100 g 5/10 Ham crepe Medium GI 55 GL 10.4 / 100 g 5.8/10 
Pickled beetroot Medium GI 64 GL 10.4 / 100 g 6/10 
Dried chili peppers Low GI 15 GL 10.5 / 100 g 8/10 
Black rice Low GI 42 GL 10.6 / 100 g 8/10 
Dried ginger Low GI 15 GL 10.7 / 100 g 8/10 
Cooked buckwheat Low GI 54 GL 10.8 / 100 g 7/10 Sugar free caramel chocolate nougat peanuts Low GI 18 GL 10.8 / 100 g 3/10 
Unsweetened coconut flakes Low GI 45 GL 10.8 / 100 g 6/10 Boiled corn Low GI 52 GL 10.9 / 100 g 6/10 
Apple butter (unsweetened) Low GI 40 GL 11 / 100 g 6/10 
Apple compote Low GI 50 GL 11 / 100 g 4/10 Asian marinade (soy sauce, garlic, ginger, sesame oil, brown sugar) Low GI 50 GL 11 / 100 g 4/10 Bacon mcmuffin Low GI 45 GL 11 / 100 g 3/10 
Banana nice cream Low GI 51 GL 11 / 100 g 8/10 Barebells flavor blend Low GI 35 GL 11 / 100 g 4/10 Beef taquitos Low GI 50 GL 11 / 100 g 4/10 Black garlic Low GI 30 GL 11 / 100 g 7/10 
Blended frozen bananas with dark cocoa powder Low GI 45 GL 11 / 100 g 7.5/10 Boiled pinto bean Low GI 39 GL 11 / 100 g 9/10 Brookie flourless Low GI 35 GL 11 / 100 g 6/10 Caramel vanilla flan Low GI 45 GL 11 / 100 g 2/10 Carb balance wrap Low GI 35 GL 11 / 100 g 6/10 Chili lemon zest mix Low GI 20 GL 11 / 100 g 9/10 Chili lime seasoning Low GI 20 GL 11 / 100 g 7/10 Chocolate overnight oats Low GI 50 GL 11 / 100 g 6/10 Chocolate smoothie bowl Medium GI 55 GL 11 / 100 g 4/10 Chocolate-covered frozen banana slice Low GI 35 GL 11 / 100 g 6/10 Coconut protein bar Low GI 35 GL 11 / 100 g 4/10 
Creamy original slices Medium GI 60 GL 11 / 100 g 2/10 Crème brûlée Low GI 38 GL 11 / 100 g 2/10 
