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.
Collard greens Low GI 2 GL 1 / 100 g 10/10 
Concentrated lime essence (alcohol-free) Low GI 20 GL 1 / 100 g 8/10 
Cooked mushroom Low GI 10 GL 1 / 100 g 10/10 
Cooked pork goulash Low GI 35 GL 1 / 100 g 7/10 
Cooked spinach Low GI 15 GL 1 / 100 g 9/10 
Cooked Zucchini Low GI 15 GL 1 / 100 g 9/10 
Coral lettuce Low GI 15 GL 1 / 100 g 10/10 
Cream soda Low GI 15 GL 1 / 100 g 6/10 
Creamy broccoli and cauliflower soup (pureed, no added starch) Low GI 20 GL 1 / 100 g 9/10 
Crunchy mix of raw broccoli, red onion, and herbs Low GI 15 GL 1 / 100 g 9/10 
Cucumber Low GI 15 GL 1 / 100 g 9/10 
Cucumber (raw, sticks) Low GI 15 GL 1 / 100 g 10/10 
Cucumber and tomato salad with herbs and lemon juice (no salt or oil) Low GI 20 GL 1 / 100 g 9/10 
Cucumber avocado soup Low GI 15 GL 1 / 100 g 9/10 
Cucumber in white vinegar Low GI 15 GL 1 / 100 g 9/10 
Cucumber Salad with Unsweetened Plant Yogurt Low GI 20 GL 1 / 100 g 9/10 
Cucumber sticks Low GI 15 GL 1 / 100 g 10/10 
Cucumber tomato salsa Low GI 20 GL 1 / 100 g 10/10 
Cucumber, bell pepper, onion Low GI 15 GL 1 / 100 g 10/10 
Custard dough Low GI 10 GL 1 / 100 g 7/10 
Daikon Low GI 15 GL 1 / 100 g 10/10 
Daikon radish pickled with minimal salt and no added sugar Low GI 15 GL 1 / 100 g 9/10 
Dashi broth with poached egg and bok choy Low GI 10 GL 1 / 100 g 8/10 
Date tomatoes Low GI 15 GL 1 / 100 g 9.5/10 
Diced celery Low GI 15 GL 1 / 100 g 9.5/10 
Diced cucumber Low GI 15 GL 1 / 100 g 10/10 
Diced fresh tomatoes with basil, parsley, and lemon juice Low GI 15 GL 1 / 100 g 9/10 
Diced onion Low GI 10 GL 1 / 100 g 8/10 
Dill Plant Low GI 15 GL 1 / 100 g 9/10 
Dill sprigs Low GI 15 GL 1 / 100 g 10/10 
Diy teriyaki sauce with stevia and reduced salt Low GI 10 GL 1 / 100 g 6/10 
Dried Cistus Leaf Low GI 5 GL 1 / 100 g 10/10 
Dried mixed herbs (basil, oregano, thyme) Low GI 5 GL 1 / 100 g 9/10 
Dried seaweed sheets (nori) Low GI 15 GL 1 / 100 g 8/10 
Dried taro leaves Low GI 15 GL 1 / 100 g 9/10 
Dried tofu skin Low GI 15 GL 1 / 100 g 9/10 
Dried zucchini slices Low GI 15 GL 1 / 100 g 9/10 
Egg casserole Low GI 25 GL 1 / 100 g 6/10 
Egg drop soup with bok choy and mushrooms Low GI 20 GL 1 / 100 g 8/10 
Egg pasta with avocado and lime Low GI 10 GL 1 / 100 g 7.5/10 
Eggplant Low GI 15 GL 1 / 100 g 9/10 
Eggplant dip Low GI 10 GL 1 / 100 g 7/10 
Eggplant spread Low GI 15 GL 1 / 100 g 8.5/10 
Endive Low GI 15 GL 1 / 100 g 9.5/10 
English Cucumber Low GI 15 GL 1 / 100 g 10/10 
Erythritol Low GI 1 GL 1 / 100 g 6/10 
Escarole Low GI 15 GL 1 / 100 g 10/10 
Extra Firm Tofu Strips Low GI 15 GL 1 / 100 g 8/10 
Fast poultry Low GI 5 GL 1 / 100 g 7/10 
Fennel Low GI 16 GL 1 / 100 g 9/10 
Fermented cabbage (sauerkraut, low sodium, no added sugars) Low GI 15 GL 1 / 100 g 9/10 
Fermented cabbage (unsalted, unsweetened sauerkraut) Low GI 15 GL 1 / 100 g 10/10 
Fermented chinese cabbage Low GI 15 GL 1 / 100 g 8/10 
Fermented vegetables Low GI 15 GL 1 / 100 g 9/10 
Fermented vegetables (no added salt) Low GI 15 GL 1 / 100 g 10/10 
Finely chopped cauliflower (cauliflower rice) Low GI 10 GL 1 / 100 g 9/10 
Finely shredded cabbage (raw) Low GI 10 GL 1 / 100 g 10/10 
Firm Tofu Low GI 15 GL 1 / 100 g 8.5/10 
Firm Tofu Low GI 15 GL 1 / 100 g 9/10 
Firm Tofu Low GI 15 GL 1 / 100 g 8/10 
Firm tofu, seasoned and grilled or baked Low GI 15 GL 1 / 100 g 9/10 
Fish stew Low GI 25 GL 1 / 100 g 8/10 
Flaxseed milk (plant-based) Low GI 10 GL 1 / 100 g 8/10 
Frankfurt green sauce Low GI 20 GL 1 / 100 g 8/10 
French Beans Low GI 15 GL 1 / 100 g 10/10 
Fresh cabbage Low GI 10 GL 1 / 100 g 9/10 
Fresh kale and spinach salad with lemon juice and seeds Low GI 15 GL 1 / 100 g 10/10 
Fresh lemon juice Low GI 20 GL 1 / 100 g 9/10 
Fresh mint-coriander chutney (no sugar) Low GI 15 GL 1 / 100 g 10/10 
Fresh mixed vegetables (spinach, broccoli, cucumber) Low GI 15 GL 1 / 100 g 10/10 
Fresh or dried herbs Low GI 5 GL 1 / 100 g 10/10 
Fresh Oregano Low GI 5 GL 1 / 100 g 9/10 
Fresh salsa (tomatoes, chilies, onions, cilantro, no salt or sugar) Low GI 20 GL 1 / 100 g 10/10 
Fresh seaweed (e.g., wakame) Low GI 5 GL 1 / 100 g 10/10 
Fresh soy sprouts Low GI 15 GL 1 / 100 g 8/10 
Fresh Thyme Low GI 5 GL 1 / 100 g 9/10 
Fresh tomato juice Low GI 38 GL 1 / 100 g 7/10 
Fresh tomato-based salsa with chipotle Low GI 20 GL 1 / 100 g 8/10 
Fresh vegetable mix Low GI 20 GL 1 / 100 g 9/10 
Fresh vegetable salad (tomato, cucumber, onion, herbs, no added salt or sugar) Low GI 20 GL 1 / 100 g 9/10 
Fresh vegetable soup (no salt, no processed ingredients) Low GI 25 GL 1 / 100 g 9.5/10 
Fresh yuba Low GI 15 GL 1 / 100 g 9/10 
Fried bell pepper Low GI 15 GL 1 / 100 g 9/10 
Fried Sauerkraut Low GI 15 GL 1 / 100 g 7.5/10 
Fried tofu pouch Low GI 15 GL 1 / 100 g 5/10 
Frisee lettuce Low GI 15 GL 1 / 100 g 9/10 
Frozen green beans (no added sodium) Low GI 15 GL 1 / 100 g 9/10 
Frozen spinach Low GI 15 GL 1 / 100 g 9/10 
Frozen tomatoes Low GI 15 GL 1 / 100 g 9/10 
Garden cress Low GI 15 GL 1 / 100 g 10/10 
Garden salad Low GI 15 GL 1 / 100 g 10/10 
Garlic avocado mash Low GI 10 GL 1 / 100 g 9/10 
Garlic cauliflower Low GI 20 GL 1 / 100 g 9/10 
Garlic chives Low GI 15 GL 1 / 100 g 9/10 
Garlic dip Low GI 20 GL 1 / 100 g 5/10 
Garlic lemon hummus Low GI 6 GL 1 / 100 g 9/10 
Garlic mushrooms Low GI 15 GL 1 / 100 g 9.3/10 
Garlic zucchini boats Low GI 15 GL 1 / 100 g 9/10 
Gem squash Low GI 15 GL 1 / 100 g 9.5/10 
Gherkin Pickles Low GI 15 GL 1 / 100 g 7/10 
