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.
Bulgur quinoa mix Low GI 50 GL 12 / 100 g 7.5/10 Burgen Soy-Lin Bread Low GI 36 GL 12 / 100 g 7/10 
Cabbage Tempura Medium GI 60 GL 12 / 100 g 4/10 Caramel protein bar Low GI 35 GL 12 / 100 g 4/10 Carrot tortilla Medium GI 55 GL 12 / 100 g 5/10 Cauliflower powder Low GI 20 GL 12 / 100 g 8/10 
Chai spices Low GI 20 GL 12 / 100 g 9/10 Chicken crepes Medium GI 65 GL 12 / 100 g 5/10 Chicken fingers Medium GI 65 GL 12 / 100 g 3/10 Chicken popcorn Medium GI 65 GL 12 / 100 g 3/10 Chicken quesadilla Medium GI 55 GL 12 / 100 g 5/10 
Chinese five spice Low GI 20 GL 12 / 100 g 8.5/10 Chocolate milk drink Medium GI 65 GL 12 / 100 g 2/10 Chocolate milkshake Medium GI 65 GL 12 / 100 g 2/10 Coconut shrimp Medium GI 55 GL 12 / 100 g 4/10 Cod fritters Medium GI 55 GL 12 / 100 g 4/10 Cooked brown basmati rice Low GI 50 GL 12 / 100 g 7/10 Cooked grain Low GI 50 GL 12 / 100 g 7/10 Cooked soba Medium GI 56 GL 12 / 100 g 6/10 Cooked spelt Low GI 45 GL 12 / 100 g 7.5/10 
Cornmeal Mush Medium GI 68 GL 12 / 100 g 5/10 
Cultured brown rice Low GI 50 GL 12 / 100 g 7/10 
Daiquiri cocktail (bottled) Medium GI 65 GL 12 / 100 g 2/10 Eggwich sandwich Medium GI 55 GL 12 / 100 g 4/10 Enchilada with tomato sauce Medium GI 55 GL 12 / 100 g 5/10 Fat-Free Honey Mustard Dressing Medium GI 55 GL 12 / 100 g 3/10 Fish fingers whole wheat breaded Medium GI 55 GL 12 / 100 g 6/10 Fried chicken popcorn Medium GI 65 GL 12 / 100 g 3/10 Fried potatoes and carrots Medium GI 65 GL 12 / 100 g 5/10 Fruit jelly Medium GI 65 GL 12 / 100 g 2/10 
Garam Masala and Red Chili Spice Blend Low GI 20 GL 12 / 100 g 9/10 Grain salad Low GI 50 GL 12 / 100 g 7/10 Grilled salmon avocado sushi Medium GI 55 GL 12 / 100 g 6.5/10 Groats with vegetables Medium GI 55 GL 12 / 100 g 7/10 
Hand roll Medium GI 55 GL 12 / 100 g 6.5/10 Heart of palm pie Medium GI 55 GL 12 / 100 g 5/10 Iced white mocha Medium GI 65 GL 12 / 100 g 2/10 
Jackfruit Low GI 50 GL 12 / 100 g 4/10 
Jägermeister Low GI 50 GL 12 / 100 g 2.5/10 Jelly dessert Medium GI 65 GL 12 / 100 g 2/10 
Juniper berries Low GI 25 GL 12 / 100 g 7/10 Khichdi Medium GI 55 GL 12 / 100 g 7/10 
Lemon juice powder (unsweetened) Low GI 20 GL 12 / 100 g 7/10 
Lentil pasta Low GI 22 GL 12 / 100 g 8/10 
Lentil spirelli Low GI 22 GL 12 / 100 g 8/10 
Loose Potato Slices Medium GI 65 GL 12 / 100 g 5/10 
Low-carb tortilla Low GI 35 GL 12 / 100 g 7/10 
Manwich sauce Medium GI 65 GL 12 / 100 g 2/10 Marinated albacore sushi Medium GI 55 GL 12 / 100 g 7/10 
Millet pudding Medium GI 65 GL 12 / 100 g 6.5/10 Mission Carb Balance Tortilla Low GI 35 GL 12 / 100 g 6/10 
Mixed grains Low GI 50 GL 12 / 100 g 6/10 
Mushroom and cabbage croquette Medium GI 55 GL 12 / 100 g 5.5/10 NutraBio Intra Blast powder Medium GI 60 GL 12 / 100 g 4/10 Oatmeal with seeds Medium GI 55 GL 12 / 100 g 8/10 
Packaged meal Medium GI 65 GL 12 / 100 g 3/10 
Pasta meat Medium GI 60 GL 12 / 100 g 4/10 Pasta with fish ragu Medium GI 55 GL 12 / 100 g 6/10 Pasta with sauce Medium GI 55 GL 12 / 100 g 5/10 Pastitsio Medium GI 65 GL 12 / 100 g 4/10 
Pea pasta Low GI 22 GL 12 / 100 g 8/10 
Plant protein fudge brownie bar Low GI 35 GL 12 / 100 g 4/10 Puff pastry with nduja, sausage, and bell pepper Medium GI 55 GL 12 / 100 g 3/10 
Purple sweet potato Low GI 44 GL 12 / 100 g 8/10 Ramen bowl Medium GI 65 GL 12 / 100 g 3/10 Ras el hanout Low GI 20 GL 12 / 100 g 8/10 
Red spaghetti Medium GI 55 GL 12 / 100 g 5.5/10 Rice braised pork Medium GI 65 GL 12 / 100 g 4/10 Rita Medium GI 65 GL 12 / 100 g 2/10 Russell stover sugar free caramel chocolate Low GI 18 GL 12 / 100 g 2/10 Russell stover sugar free chocolate coconut candies Low GI 20 GL 12 / 100 g 2/10 Salmon ravioli Low GI 50 GL 12 / 100 g 5/10 
Sandwich with rye bread, grilled chicken breast, and fresh spinach Medium GI 55 GL 12 / 100 g 7/10 Shrimp egg roll Medium GI 55 GL 12 / 100 g 4/10 Soup base Low GI 40 GL 12 / 100 g 2/10 Spaghetti marinara Medium GI 55 GL 12 / 100 g 5/10 Spaghetti with tomato sauce Medium GI 55 GL 12 / 100 g 5/10 Speck, red pepper, and arugula wrap Medium GI 55 GL 12 / 100 g 5/10 Spices (masala blend) Low GI 20 GL 12 / 100 g 8/10 Spinach croquette Medium GI 55 GL 12 / 100 g 5/10 Steamed vegetable dumplings Low GI 50 GL 12 / 100 g 6/10 Strawberries in syrup Medium GI 65 GL 12 / 100 g 3/10 Sugar free crepes Medium GI 55 GL 12 / 100 g 6/10 Sweet potato oven fries with olive oil Low GI 50 GL 12 / 100 g 8/10 
Unsweetened Raspberry Jam Low GI 45 GL 12 / 100 g 6/10 
Vegan cheddar Medium GI 60 GL 12 / 100 g 3/10 
Vegan cheese Medium GI 60 GL 12 / 100 g 2/10 
Vegan schnitzel Medium GI 60 GL 12 / 100 g 4/10 Vegetable fritters Medium GI 60 GL 12 / 100 g 5/10 
Veggie chow mein Medium GI 55 GL 12 / 100 g 5/10 Wheat chili Medium GI 55 GL 12 / 100 g 6/10 Wheat porridge Low GI 50 GL 12 / 100 g 7/10 White monte dessert Medium GI 65 GL 12 / 100 g 2/10 
Whole wheat couscous Low GI 50 GL 12 / 100 g 6/10 
Avocado Tikki Medium GI 55 GL 12.1 / 100 g 6/10 Pumpkin fritters Medium GI 55 GL 12.1 / 100 g 6/10 
Potato seasoning mix Low GI 35 GL 12.3 / 100 g 5.5/10 Fresh pasta Low GI 50 GL 12.5 / 100 g 5/10 Purple rice Low GI 50 GL 12.8 / 100 g 6/10 Agave sweetener Low GI 17 GL 13 / 100 g 2/10 
