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.
Pumpkin ravioli Medium GI 55 GL 15 / 100 g 5/10 
Red chili paste Low GI 33 GL 15 / 100 g 4/10 Rhubarb fruit preparation Medium GI 55 GL 15 / 100 g 3/10 Roasted duck sauce Medium GI 55 GL 15 / 100 g 3/10 Rye crepe Low GI 50 GL 15 / 100 g 6.5/10 Samsa beef Medium GI 60 GL 15 / 100 g 4/10 Savory tartlet Medium GI 55 GL 15 / 100 g 4/10 
Seafood sauce Medium GI 55 GL 15 / 100 g 3/10 Seaweed fritter Medium GI 55 GL 15 / 100 g 4/10 Shrimp hand roll Medium GI 60 GL 15 / 100 g 6/10 Spaghetti carbonara Medium GI 55 GL 15 / 100 g 4/10 Spelt crepe Medium GI 55 GL 15 / 100 g 6/10 
Spiced vegetable fritters Medium GI 55 GL 15 / 100 g 5.5/10 Spinach spätzle Medium GI 60 GL 15 / 100 g 5/10 Standard portion Medium GI 60 GL 15 / 100 g 5/10 
Starch pudding High GI 70 GL 15 / 100 g 2.5/10 Steamed yam Low GI 54 GL 15 / 100 g 7/10 Sugar free chocolate mint candies Low GI 20 GL 15 / 100 g 2/10 
Sugar free granola Low GI 40 GL 15 / 100 g 6.5/10 Sushi Medium GI 55 GL 15 / 100 g 5/10 Sushi roll Medium GI 55 GL 15 / 100 g 5/10 
Sweet potato pancake Medium GI 55 GL 15 / 100 g 6.5/10 
Teriyaki sauce Medium GI 60 GL 15 / 100 g 2/10 Truffle paste Medium GI 55 GL 15 / 100 g 5/10 
Unknown ingredient 1 Medium GI 60 GL 15 / 100 g 5/10 Vanilla cheesecake Medium GI 55 GL 15 / 100 g 2/10 Vegan crunchwrap Medium GI 55 GL 15 / 100 g 5/10 Vegeta seasoning Low GI 50 GL 15 / 100 g 2/10 Vegetable burrito Medium GI 55 GL 15 / 100 g 6/10 
Vegetable fritter Medium GI 60 GL 15 / 100 g 4/10 Wheel pasta Low GI 50 GL 15 / 100 g 5/10 
Whole grain bread with hummus and tomato Low GI 50 GL 15 / 100 g 7.5/10 
Whole rye flour starter Low GI 40 GL 15 / 100 g 7/10 
Yam Low GI 54 GL 15 / 100 g 6/10 とんかつソース (Tonkatsu Sauce) Medium GI 55 GL 15 / 100 g 3/10 
Dried tomatoes Low GI 35 GL 15.2 / 100 g 6/10 
Carob gum Low GI 20 GL 15.4 / 100 g 9/10 Vegan canape tomato olive Medium GI 55 GL 15.4 / 100 g 5/10 Purple potato High GI 77 GL 15.4 / 100 g 8/10 
Black cumin Low GI 35 GL 15.5 / 100 g 8.5/10 
Potato High GI 78 GL 15.6 / 100 g 4/10 
Whole green moong dal (raw) Low GI 25 GL 15.7 / 100 g 9/10 
Crunchy roasted chickpeas coated in natural cocoa powder, without sugar Low GI 35 GL 15.8 / 100 g 8/10 
PB2 peanut powder Low GI 35 GL 15.8 / 100 g 5/10 
Millet High GI 71 GL 15.9 / 100 g 5/10 
Baked potato High GI 85 GL 16 / 100 g 4/10 Baked hasselback potatoes High GI 70 GL 16 / 100 g 5/10 Baked polenta Medium GI 68 GL 16 / 100 g 5/10 Baked potatoes with lemon sauce High GI 75 GL 16 / 100 g 5/10 
Banana (Saba) Low GI 51 GL 16 / 100 g 5/10 Barley bread Low GI 35 GL 16 / 100 g 7/10 Base bread Low GI 45 GL 16 / 100 g 6/10 Beef fried rice Medium GI 65 GL 16 / 100 g 4/10 Boiled pasta farfalle Medium GI 55 GL 16 / 100 g 5/10 Boiled wheel pasta Medium GI 55 GL 16 / 100 g 5/10 
Bread with seeds and whole grains Low GI 45 GL 16 / 100 g 7/10 
Brinjal rice Medium GI 60 GL 16 / 100 g 5/10 Carrot waffle Medium GI 60 GL 16 / 100 g 5/10 Chicken dumplings Medium GI 65 GL 16 / 100 g 5/10 Chicken fajita sandwich melt Medium GI 65 GL 16 / 100 g 4/10 
Chicken tamales Medium GI 65 GL 16 / 100 g 5/10 Chicken wrap Medium GI 65 GL 16 / 100 g 3/10 Chili seasoning Low GI 40 GL 16 / 100 g 3/10 Chili tuna pizza Medium GI 65 GL 16 / 100 g 4/10 
Chinese noodles Medium GI 58 GL 16 / 100 g 4.5/10 
Cinnamon whisky Medium GI 65 GL 16 / 100 g 1.5/10 Club sandwich Medium GI 65 GL 16 / 100 g 4/10 Coconut metabolism shake Low GI 45 GL 16 / 100 g 4/10 Condiments (average, mixed) Medium GI 55 GL 16 / 100 g 3/10 Cooked basmati rice Medium GI 58 GL 16 / 100 g 5/10 Coulis Medium GI 60 GL 16 / 100 g 2/10 
Cucumber sushi roll Medium GI 65 GL 16 / 100 g 4/10 Dal vada Low GI 45 GL 16 / 100 g 5/10 David Protein Bar (packaged) Low GI 45 GL 16 / 100 g 4/10 
Dill pickle seasoning Low GI 40 GL 16 / 100 g 5/10 Djuvec rice Medium GI 65 GL 16 / 100 g 5/10 Dried beans Low GI 27 GL 16 / 100 g 9/10 
Dried celery powder Low GI 35 GL 16 / 100 g 5/10 
Dried cherries Low GI 22 GL 16 / 100 g 5/10 
Fruit puree gummies Low GI 35 GL 16 / 100 g 4/10 Futo maki sushi Medium GI 55 GL 16 / 100 g 5/10 
General Tso's Chicken Medium GI 65 GL 16 / 100 g 3.5/10 
Gluten-Free Pudding Powder High GI 75 GL 16 / 100 g 4/10 Gobi paratha Medium GI 55 GL 16 / 100 g 5/10 
Gruyere cheese flavor (non-dairy) Medium GI 65 GL 16 / 100 g 2/10 
Gyros spice mix Low GI 40 GL 16 / 100 g 6/10 Herb crepe Medium GI 65 GL 16 / 100 g 5/10 High protein bread sourdough Low GI 50 GL 16 / 100 g 6/10 High protein candies Low GI 45 GL 16 / 100 g 3/10 High protein white chocolate Low GI 45 GL 16 / 100 g 3/10 Homemade arrowroot pudding with vanilla High GI 85 GL 16 / 100 g 4/10 
Idli High GI 70 GL 16 / 100 g 5/10 
Idly (Steamed Rice Cake) High GI 70 GL 16 / 100 g 5/10 Israeli couscous (cooked) Medium GI 65 GL 16 / 100 g 5/10 
Linguini pasta Low GI 50 GL 16 / 100 g 4/10 Lo mein noodles Medium GI 58 GL 16 / 100 g 4/10 Low GI bread Low GI 40 GL 16 / 100 g 7/10 Mango passionfruit compote Medium GI 60 GL 16 / 100 g 3/10 
Manicotti pasta Medium GI 55 GL 16 / 100 g 5/10 Melon bar Medium GI 65 GL 16 / 100 g 2/10 
