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.
Bacon cheeseburger Medium GI 60 GL 13 / 100 g 2/10 Baked samosa with whole-wheat or chickpea flour pastry Low GI 48 GL 13 / 100 g 6/10 Baked sushi roll chicken Medium GI 60 GL 13 / 100 g 4/10 Baked ziti Medium GI 55 GL 13 / 100 g 4/10 
Banana oat bake Low GI 40 GL 13 / 100 g 7/10 Beef gyoza Low GI 50 GL 13 / 100 g 4/10 
Beef pilaf Medium GI 60 GL 13 / 100 g 5/10 Black rice salad Low GI 42 GL 13 / 100 g 7/10 Boiled cocoyam Low GI 50 GL 13 / 100 g 7/10 Breakfast burrito Medium GI 55 GL 13 / 100 g 4/10 Buhta Medium GI 55 GL 13 / 100 g 6/10 
Canned cherry Medium GI 60 GL 13 / 100 g 3/10 
Canned yams Medium GI 65 GL 13 / 100 g 4/10 Carrot tempura Medium GI 60 GL 13 / 100 g 5/10 
Chai spice mix Low GI 20 GL 13 / 100 g 9/10 Chicken burger Medium GI 65 GL 13 / 100 g 4/10 Chickpea flour pizza crust Low GI 35 GL 13 / 100 g 7/10 Chocolate oatmeal Medium GI 65 GL 13 / 100 g 4/10 
Clear Dessert Gelatin High GI 70 GL 13 / 100 g 2.5/10 Cooked egg noodles Medium GI 57 GL 13 / 100 g 5/10 
Cooked wheat Low GI 41 GL 13 / 100 g 6/10 Cucumber roll Medium GI 55 GL 13 / 100 g 6.5/10 
Custard apple Low GI 54 GL 13 / 100 g 6/10 Date curry dip Low GI 45 GL 13 / 100 g 4/10 Dumplings with cabbage and mushrooms on whole grain spelt dough Low GI 48 GL 13 / 100 g 6.5/10 Egg mcmuffin Low GI 47 GL 13 / 100 g 3/10 Elephant foot yam Low GI 50 GL 13 / 100 g 8/10 Fish burger Medium GI 60 GL 13 / 100 g 4/10 
Five spice powder Low GI 20 GL 13 / 100 g 8/10 
Fried okra Medium GI 55 GL 13 / 100 g 4/10 Fruit juice pop Medium GI 65 GL 13 / 100 g 3/10 Fruit popsicle Medium GI 65 GL 13 / 100 g 3/10 
Gallo Pinto Medium GI 55 GL 13 / 100 g 6.5/10 Gluten free cake Low GI 35 GL 13 / 100 g 4/10 Gluten free fish sticks Medium GI 60 GL 13 / 100 g 4/10 
Grilled salmon futomaki Medium GI 60 GL 13 / 100 g 6/10 Ground sumac Low GI 35 GL 13 / 100 g 8/10 Gyoza Low GI 50 GL 13 / 100 g 5/10 Hart's Natural Protein Bar Low GI 40 GL 13 / 100 g 5/10 High protein trail mix Low GI 35 GL 13 / 100 g 6/10 
Honey roasted almonds Low GI 35 GL 13 / 100 g 4/10 Kerala rice Medium GI 55 GL 13 / 100 g 7/10 Mcdouble Medium GI 55 GL 13 / 100 g 2/10 Mcmuffin chicken avocado Medium GI 55 GL 13 / 100 g 4/10 Meat ravioli Low GI 50 GL 13 / 100 g 4/10 Monte dessert Medium GI 60 GL 13 / 100 g 2/10 Mushroom croquette Medium GI 55 GL 13 / 100 g 5/10 MYPROTEIN Katsu Chicken with Rice (ready meal) High GI 70 GL 13 / 100 g 4/10 
Oat bran pancakes (no added sugar) Low GI 45 GL 13 / 100 g 7/10 
Oats and chickpea flour dhokla Low GI 45 GL 13 / 100 g 7.5/10 
Orange Gelatin High GI 70 GL 13 / 100 g 2.5/10 
Orange Jelly Powder High GI 70 GL 13 / 100 g 2.5/10 Oyster risotto Medium GI 65 GL 13 / 100 g 5/10 Packaged Ready Meal Medium GI 65 GL 13 / 100 g 4.5/10 Pakora Low GI 45 GL 13 / 100 g 4/10 Parsley pancake with egg Medium GI 60 GL 13 / 100 g 6/10 Pasta bake Medium GI 55 GL 13 / 100 g 4/10 Pasta with sausage Medium GI 55 GL 13 / 100 g 5/10 Pea gnocchi Low GI 50 GL 13 / 100 g 6/10 Peach palm fruit Low GI 35 GL 13 / 100 g 7/10 Plant concentrate (saffron, turmeric) Low GI 20 GL 13 / 100 g 8/10 
Plant-Based Creamer Low GI 35 GL 13 / 100 g 6.5/10 
Plantain Low GI 40 GL 13 / 100 g 6/10 
Plum jam Low GI 40 GL 13 / 100 g 7/10 Potato terrine Medium GI 65 GL 13 / 100 g 5/10 Pumpkin seed protein bread Low GI 45 GL 13 / 100 g 7/10 Quesadilla Low GI 50 GL 13 / 100 g 4/10 Ragi puttu Low GI 35 GL 13 / 100 g 7.5/10 
Red gelatin dessert High GI 70 GL 13 / 100 g 2/10 Red kerala rice Medium GI 55 GL 13 / 100 g 7.5/10 Red lentil gnocchi Low GI 45 GL 13 / 100 g 7/10 
Rice glue High GI 85 GL 13 / 100 g 3.5/10 Rice medley Medium GI 55 GL 13 / 100 g 7.5/10 Salmon maki Medium GI 55 GL 13 / 100 g 6/10 Salmon nigiri Medium GI 55 GL 13 / 100 g 7/10 
Sapodilla Medium GI 65 GL 13 / 100 g 5/10 Sausage croquette Medium GI 60 GL 13 / 100 g 3/10 Seafood dumplings Medium GI 55 GL 13 / 100 g 5/10 Seafood risotto Medium GI 65 GL 13 / 100 g 5.5/10 Semolina porridge Medium GI 65 GL 13 / 100 g 4/10 
Shredded potatoes High GI 75 GL 13 / 100 g 4/10 Shrimp maki Medium GI 55 GL 13 / 100 g 6/10 Shrimp nigiri Medium GI 60 GL 13 / 100 g 6/10 
Sourdough pasta Low GI 45 GL 13 / 100 g 6/10 Souvlaki wrap Medium GI 60 GL 13 / 100 g 6/10 Spinach pasta Low GI 50 GL 13 / 100 g 5/10 Squash pancake Medium GI 60 GL 13 / 100 g 5/10 
Steamed potato Medium GI 65 GL 13 / 100 g 5/10 Stir fry paste Low GI 45 GL 13 / 100 g 3/10 
Strawberry Jelly High GI 70 GL 13 / 100 g 3/10 Strawberry margarita High GI 70 GL 13 / 100 g 2/10 Sugar free coconut cookies Low GI 35 GL 13 / 100 g 5/10 Sugar free layer cake Low GI 45 GL 13 / 100 g 4/10 Sunflower seed pasta Low GI 35 GL 13 / 100 g 6/10 Sushi vinegar Low GI 45 GL 13 / 100 g 2/10 
Taro Low GI 50 GL 13 / 100 g 7/10 Tuna maki Medium GI 55 GL 13 / 100 g 7/10 Tuna nigiri Medium GI 55 GL 13 / 100 g 6.5/10 Upma Medium GI 65 GL 13 / 100 g 5/10 Vegan chicken croquette Medium GI 60 GL 13 / 100 g 3/10 
