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.
Moth beans (raw) Low GI 25 GL 16 / 100 g 8/10 
Oat bran coating Low GI 40 GL 16 / 100 g 8/10 
Oat pancakes Medium GI 55 GL 16 / 100 g 6.5/10 Oatmeal nuts cocoa Low GI 50 GL 16 / 100 g 7.5/10 Pigs in a blanket Medium GI 65 GL 16 / 100 g 3/10 
Pilaf Medium GI 65 GL 16 / 100 g 4/10 Pizza with spinach and chicken Medium GI 65 GL 16 / 100 g 4/10 Potato crust High GI 75 GL 16 / 100 g 5/10 
Powdered Spices Low GI 40 GL 16 / 100 g 5.5/10 Protein ball Low GI 45 GL 16 / 100 g 4/10 
Protein crisps crackers dill pickle flavor Low GI 45 GL 16 / 100 g 5/10 
Pumpkin Flour Low GI 20 GL 16 / 100 g 7/10 
Pumpkin Tempura Medium GI 65 GL 16 / 100 g 4/10 Raspberry sorbet Low GI 50 GL 16 / 100 g 2/10 Red fruit pudding Medium GI 65 GL 16 / 100 g 3/10 
Reduced Sugar Strawberry Jelly Medium GI 55 GL 16 / 100 g 4/10 Rice salad Medium GI 65 GL 16 / 100 g 4/10 Roasted new potatoes High GI 70 GL 16 / 100 g 6/10 Roman gnocchi Medium GI 65 GL 16 / 100 g 5/10 
Shrimp and lemon seasoning Low GI 40 GL 16 / 100 g 3/10 Singapore noodles Medium GI 62 GL 16 / 100 g 4/10 Spaghetti alfredo Medium GI 65 GL 16 / 100 g 4/10 
Split yellow mung beans Low GI 25 GL 16 / 100 g 8/10 
Squid ink linguine Medium GI 55 GL 16 / 100 g 5.5/10 Ssamjang paste Medium GI 55 GL 16 / 100 g 4/10 Stracciatella ice cream Medium GI 60 GL 16 / 100 g 2/10 Stuffed pasta Low GI 50 GL 16 / 100 g 5/10 Sugar free soft foams Low GI 25 GL 16 / 100 g 2/10 Surimi maki Medium GI 65 GL 16 / 100 g 4/10 Sushi assorted Medium GI 65 GL 16 / 100 g 5/10 
Sweet Nut Paste Low GI 45 GL 16 / 100 g 4/10 
Sweet potato gnocchi Medium GI 60 GL 16 / 100 g 6/10 Sweet potato pasta Medium GI 55 GL 16 / 100 g 6/10 Sweet shrimp sushi Medium GI 65 GL 16 / 100 g 6/10 Tuna mayonnaise sandwich Medium GI 65 GL 16 / 100 g 4/10 
Udon noodles Medium GI 62 GL 16 / 100 g 4/10 Umeshu liqueur Medium GI 65 GL 16 / 100 g 2/10 
Vegetable bouillon powder Low GI 40 GL 16 / 100 g 3/10 Vegetable hosomaki Medium GI 60 GL 16 / 100 g 5/10 
Weight management blend Low GI 45 GL 16 / 100 g 6/10 
Whole grain bread with avocado Low GI 50 GL 16 / 100 g 7.5/10 
Whole Grain Oat Pastry Low GI 45 GL 16 / 100 g 7/10 
Ziti pasta Low GI 50 GL 16 / 100 g 5/10 
Penne pasta Medium GI 55 GL 16 / 100 g 5/10 
Sugar-free catalina crunch Low GI 35 GL 16.1 / 100 g 8.2/10 
Basmati rice Medium GI 58 GL 16.4 / 100 g 4/10 
Roasted potato High GI 70 GL 16.5 / 100 g 4/10 
Baked onion rings (whole grain breadcrumbs) Medium GI 55 GL 16.5 / 100 g 6/10 Berbere spice blend Low GI 30 GL 16.5 / 100 g 6/10 
Cajun spice mix Low GI 30 GL 16.5 / 100 g 5/10 
Crunchy roasted chickpeas with unsweetened cocoa powder Low GI 30 GL 16.5 / 100 g 7/10 Jamaican patty Medium GI 55 GL 16.5 / 100 g 3/10 Potato fritter Medium GI 65 GL 16.6 / 100 g 4.5/10 
Fried gram dal Low GI 28 GL 16.8 / 100 g 8.5/10 Homemade oatmeal cookies with stevia/erythritol and nuts Low GI 35 GL 16.8 / 100 g 6.5/10 
Acerola Cherry Powder Low GI 20 GL 17 / 100 g 9/10 Almond bread Low GI 45 GL 17 / 100 g 5/10 Almond seed bar Low GI 45 GL 17 / 100 g 5/10 
Baked pastry with vegetable filling Medium GI 60 GL 17 / 100 g 5/10 Bambara groundnuts Low GI 27 GL 17 / 100 g 8/10 
Barley flatbread Low GI 35 GL 17 / 100 g 7.5/10 Berries (from concentrate) Medium GI 65 GL 17 / 100 g 2/10 Black sushi roll Low GI 50 GL 17 / 100 g 6/10 Brown gram Low GI 29 GL 17 / 100 g 8/10 
Camu Camu Powder Low GI 20 GL 17 / 100 g 8/10 
Cannelloni pasta Medium GI 55 GL 17 / 100 g 4/10 Chili risotto High GI 70 GL 17 / 100 g 4/10 Chocolate hazelnut creme brulee Low GI 45 GL 17 / 100 g 2/10 Cooked golden millet High GI 71 GL 17 / 100 g 5/10 
Dried cherry, coconut, and nut snack balls Low GI 45 GL 17 / 100 g 5/10 
Fettuccine pasta Medium GI 55 GL 17 / 100 g 5/10 Fried noodles Medium GI 60 GL 17 / 100 g 4/10 
Fried potato balls High GI 75 GL 17 / 100 g 4/10 Fried rice beef pork shrimp corn High GI 70 GL 17 / 100 g 5/10 Garlic pork belly sushi Medium GI 60 GL 17 / 100 g 4/10 Gluten free chocolate cake Low GI 38 GL 17 / 100 g 2/10 Golden millet High GI 71 GL 17 / 100 g 7/10 
Green powder Low GI 30 GL 17 / 100 g 6/10 High protein chocolate pretzel protein bar Low GI 45 GL 17 / 100 g 4/10 
High protein energy balls Low GI 45 GL 17 / 100 g 6/10 Highlander-style dumplings Medium GI 60 GL 17 / 100 g 4/10 Magnum almond Medium GI 60 GL 17 / 100 g 2/10 Maize meal porridge High GI 70 GL 17 / 100 g 4/10 Meat pierogi Medium GI 60 GL 17 / 100 g 4/10 Mushroom rolls Medium GI 60 GL 17 / 100 g 4/10 Napolitan pasta Medium GI 60 GL 17 / 100 g 4/10 
Oat bran muffin (no added sugar, minimal processing) Low GI 45 GL 17 / 100 g 7.5/10 Pappardelle pasta Medium GI 55 GL 17 / 100 g 5/10 Penne pasta, boiled Medium GI 55 GL 17 / 100 g 5/10 
Plum puree Low GI 29 GL 17 / 100 g 5/10 Pork dumplings Medium GI 62 GL 17 / 100 g 4/10 Potstickers Medium GI 62 GL 17 / 100 g 4/10 Protein pocket Medium GI 60 GL 17 / 100 g 5/10 Red fruit compote Medium GI 65 GL 17 / 100 g 3/10 
Rice with peas, carrots, corn High GI 70 GL 17 / 100 g 4/10 
Roasted broad beans Low GI 30 GL 17 / 100 g 7/10 
Roasted gram flour Low GI 28 GL 17 / 100 g 8/10 Roasted lentils Low GI 28 GL 17 / 100 g 8/10 Roasted plantain Medium GI 55 GL 17 / 100 g 5/10 
Roasted split chickpeas Low GI 28 GL 17 / 100 g 7.5/10 
