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.
Pancake strips Medium GI 65 GL 18 / 100 g 4/10 Pate toast Medium GI 65 GL 18 / 100 g 4/10 Pistachio cheesecake Medium GI 55 GL 18 / 100 g 3/10 
Pitted prunes Low GI 29 GL 18 / 100 g 5/10 Pizza pancakes Medium GI 65 GL 18 / 100 g 4/10 
Protein oat banana bar Low GI 40 GL 18 / 100 g 6/10 
Roasted chicory root extract Low GI 30 GL 18 / 100 g 7/10 Roasted red potato blend High GI 75 GL 18 / 100 g 5/10 Roe maki Medium GI 65 GL 18 / 100 g 5/10 Salmon sushi Medium GI 65 GL 18 / 100 g 6/10 
Santa fe rice and beans mix Medium GI 65 GL 18 / 100 g 4/10 Sausage biscuit Medium GI 55 GL 18 / 100 g 2/10 Sausage pastry Medium GI 65 GL 18 / 100 g 2/10 Savory pancake Medium GI 65 GL 18 / 100 g 5/10 Shawarma pizza Medium GI 65 GL 18 / 100 g 3/10 Shrimp flavoring Medium GI 60 GL 18 / 100 g 2/10 Sloppy joe slider Medium GI 65 GL 18 / 100 g 3/10 Snack wrap Medium GI 65 GL 18 / 100 g 3/10 Soufflé Medium GI 65 GL 18 / 100 g 3/10 Spelt flour crepe Medium GI 55 GL 18 / 100 g 6/10 
Split peas Low GI 32 GL 18 / 100 g 7/10 
Split pigeon peas Low GI 29 GL 18 / 100 g 8/10 Sprouted english muffin Low GI 45 GL 18 / 100 g 7/10 
Sprouted whole wheat starter Low GI 45 GL 18 / 100 g 8/10 Tobiko avocado sushi roll Medium GI 65 GL 18 / 100 g 5/10 Tuna pizza Medium GI 65 GL 18 / 100 g 4/10 Tuna sandwich Medium GI 65 GL 18 / 100 g 5/10 
Ube (Purple Yam) Medium GI 65 GL 18 / 100 g 6/10 Unknown ingredient Medium GI 60 GL 18 / 100 g 4/10 Vegetable egg uramaki Medium GI 65 GL 18 / 100 g 5/10 
Whole grain waffle Low GI 50 GL 18 / 100 g 6/10 Whole lahmacun Medium GI 65 GL 18 / 100 g 5/10 Whole pierogi Medium GI 55 GL 18 / 100 g 6/10 Whole wheat spaetzle Medium GI 55 GL 18 / 100 g 7/10 
Wide rice noodles High GI 72 GL 18 / 100 g 4/10 Wild boar bbq sauce Medium GI 55 GL 18 / 100 g 3/10 
Yellow rice al dente Medium GI 65 GL 18 / 100 g 4.5/10 Zagorje strukli Medium GI 65 GL 18 / 100 g 4/10 Zinger sandwich Medium GI 65 GL 18 / 100 g 3/10 
Blini High GI 80 GL 18.4 / 100 g 3/10 Dried plum Low GI 29 GL 18.6 / 100 g 6.5/10 
Oat and banana cookie Low GI 45 GL 18.9 / 100 g 6.5/10 
Adzuki Bean Protein Pasta Low GI 35 GL 19 / 100 g 8/10 
Angel hair pasta Medium GI 60 GL 19 / 100 g 4/10 Apple crisp Medium GI 55 GL 19 / 100 g 3/10 Balsamic sauce Medium GI 55 GL 19 / 100 g 2/10 
Beans pasta Low GI 35 GL 19 / 100 g 7.5/10 Blackcurrant sauce Low GI 50 GL 19 / 100 g 3/10 Boiled dough sheets Medium GI 65 GL 19 / 100 g 4/10 Bulgogi seasoning Medium GI 55 GL 19 / 100 g 3/10 Cabbage strudel Medium GI 60 GL 19 / 100 g 4/10 
Chickpea flour breadsticks Low GI 35 GL 19 / 100 g 7/10 
Chickpea fusilli Low GI 35 GL 19 / 100 g 7.5/10 Chocolate macaron Low GI 35 GL 19 / 100 g 2/10 
Coconut fried peanut noodles Medium GI 55 GL 19 / 100 g 4/10 Couverture chocolate Low GI 40 GL 19 / 100 g 2/10 Diabetes friendly crackers Low GI 35 GL 19 / 100 g 7/10 Dried daikon Low GI 30 GL 19 / 100 g 8/10 Dried split peas Low GI 32 GL 19 / 100 g 8/10 
Dried Split Peas Low GI 32 GL 19 / 100 g 8/10 
Dried Split Yellow Peas Low GI 32 GL 19 / 100 g 7/10 
Dried white beans Low GI 31 GL 19 / 100 g 8/10 Freeze-dried raspberry powder Low GI 32 GL 19 / 100 g 8/10 
Fried potato cutlet High GI 75 GL 19 / 100 g 4.5/10 Fried prunes Low GI 35 GL 19 / 100 g 5/10 
Fried rice High GI 70 GL 19 / 100 g 4/10 
Fructooligosaccharides Low GI 20 GL 19 / 100 g 7/10 
Fructose Low GI 19 GL 19 / 100 g 2/10 Garlic herb empanada Medium GI 60 GL 19 / 100 g 4/10 Gluten free gnocchi Medium GI 65 GL 19 / 100 g 4/10 Golden rice Medium GI 69 GL 19 / 100 g 5/10 Granita High GI 70 GL 19 / 100 g 2/10 
Hazelnut cocoa spread Low GI 33 GL 19 / 100 g 2/10 High protein pasta rotini Low GI 35 GL 19 / 100 g 7/10 
High-Fiber Bran Bread Low GI 50 GL 19 / 100 g 6/10 Korean sauce (typical, e.g., bulgogi or BBQ sauce) Medium GI 55 GL 19 / 100 g 3/10 
Light Raspberry Jam Medium GI 55 GL 19 / 100 g 3/10 
Makka Dhokla Medium GI 65 GL 19 / 100 g 4.5/10 
Mexican rice High GI 70 GL 19 / 100 g 4/10 
Nutella Low GI 33 GL 19 / 100 g 2/10 Peach jelly Medium GI 65 GL 19 / 100 g 2/10 Pineapple topping Medium GI 65 GL 19 / 100 g 2/10 Potato babka High GI 75 GL 19 / 100 g 4/10 Potato cake High GI 75 GL 19 / 100 g 4/10 
Potato wedges High GI 75 GL 19 / 100 g 3/10 
Prunes Low GI 29 GL 19 / 100 g 6/10 Pulse pasta Low GI 35 GL 19 / 100 g 8/10 Quattro formaggi pizza Medium GI 65 GL 19 / 100 g 3/10 Red bean rice Medium GI 65 GL 19 / 100 g 6.5/10 
Rice batter High GI 75 GL 19 / 100 g 3/10 
Rice pilaf with corn and herbs High GI 70 GL 19 / 100 g 5/10 
Rice with corn High GI 75 GL 19 / 100 g 3/10 
Roasted soybean flour Medium GI 60 GL 19 / 100 g 6/10 Rosti potatoes High GI 75 GL 19 / 100 g 4/10 Salted caramel dark chocolate Low GI 35 GL 19 / 100 g 2/10 
Sausage bun (spelt flour) Medium GI 60 GL 19 / 100 g 3/10 Sea buckthorn powder Low GI 35 GL 19 / 100 g 6/10 
Soy-ginger glaze Medium GI 55 GL 19 / 100 g 3/10 Split lentils Low GI 32 GL 19 / 100 g 8/10 
Split yellow lentils Low GI 32 GL 19 / 100 g 8/10 
