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.
Sprouted lentil pasta Low GI 35 GL 19 / 100 g 8/10 Sprouted whole tortilla Low GI 45 GL 19 / 100 g 7.5/10 Supreme pizza Medium GI 65 GL 19 / 100 g 3/10 
Tigernut flour Low GI 35 GL 19 / 100 g 6/10 Vegan calzone Medium GI 60 GL 19 / 100 g 5/10 
Whole grain waffle with hummus Medium GI 55 GL 19 / 100 g 7/10 
Whole Rye Grain Low GI 34 GL 19 / 100 g 8/10 Whole seed bread Low GI 50 GL 19 / 100 g 7/10 Whole wheat pancakes Medium GI 55 GL 19 / 100 g 6.5/10 Whole whole wheat walnut bread Low GI 50 GL 19 / 100 g 7/10 Yakisoba sauce Medium GI 55 GL 19 / 100 g 2/10 Zatarain's Red Beans & Rice Mix High GI 75 GL 19 / 100 g 4/10 
Dried apple Low GI 29 GL 19.1 / 100 g 4/10 
Garlic powder Low GI 30 GL 19.1 / 100 g 7/10 
Onion powder Low GI 30 GL 19.2 / 100 g 6/10 
Ground lentils Low GI 32 GL 19.2 / 100 g 8/10 Chili spice mix Low GI 35 GL 19.3 / 100 g 4/10 
Coriander seeds Low GI 35 GL 19.3 / 100 g 9/10 
Sambar powder Low GI 35 GL 19.3 / 100 g 8/10 Spicy wheat gluten Medium GI 55 GL 19.3 / 100 g 4.2/10 Tandoori masala spice Low GI 35 GL 19.3 / 100 g 5/10 
Wheat bran (pure, no added sugar) Low GI 30 GL 19.4 / 100 g 7/10 Berry cheesecake Medium GI 55 GL 19.8 / 100 g 2/10 Apple galette Medium GI 55 GL 20 / 100 g 3/10 Bajra thepla Low GI 45 GL 20 / 100 g 7/10 Blackcurrant extract Low GI 45 GL 20 / 100 g 4/10 Boiled pierogi Medium GI 62 GL 20 / 100 g 4/10 Boiled thai rice High GI 72 GL 20 / 100 g 4/10 
Candied pecans Low GI 45 GL 20 / 100 g 3/10 
Carrot and rice cutlets Medium GI 68 GL 20 / 100 g 5/10 Chestnut rice Medium GI 65 GL 20 / 100 g 6/10 Chili seafood arancino Medium GI 62 GL 20 / 100 g 4/10 Chocolate with nuts Low GI 45 GL 20 / 100 g 2/10 
Cilantro lime rice High GI 72 GL 20 / 100 g 4/10 Coxinha High GI 70 GL 20 / 100 g 3/10 Cultured celery juice powder Low GI 40 GL 20 / 100 g 3/10 
Dense whole grain rye bread Low GI 50 GL 20 / 100 g 7.5/10 
Dosa batter High GI 72 GL 20 / 100 g 5/10 
Dried apricots Low GI 31 GL 20 / 100 g 6/10 
Dried black currant powder Low GI 30 GL 20 / 100 g 7/10 
Eggfruit Medium GI 55 GL 20 / 100 g 5/10 
Energy balls (nuts, seeds, dates, no added sugar) Low GI 45 GL 20 / 100 g 6.5/10 Extra-light syrup Medium GI 65 GL 20 / 100 g 2/10 
Fenugreek wheat flatbread Medium GI 55 GL 20 / 100 g 6/10 Fibra de maçã Low GI 25 GL 20 / 100 g 8/10 
Fire man liqueur Medium GI 65 GL 20 / 100 g 1/10 
Green rice High GI 70 GL 20 / 100 g 4.5/10 Green tea liqueur Medium GI 65 GL 20 / 100 g 2/10 Grilled plantain Medium GI 65 GL 20 / 100 g 5/10 Hot dog pastry High GI 70 GL 20 / 100 g 2/10 Idli rice High GI 72 GL 20 / 100 g 4/10 
Jollof rice High GI 70 GL 20 / 100 g 5/10 
Kainaat Rice High GI 72 GL 20 / 100 g 4/10 Kimbap Medium GI 68 GL 20 / 100 g 5/10 
Lany-style noodles High GI 70 GL 20 / 100 g 3.5/10 
Lemon rice High GI 70 GL 20 / 100 g 4/10 Lindor chocolate ball Low GI 45 GL 20 / 100 g 1/10 Magnesium potassium supplement High GI 70 GL 20 / 100 g 2/10 Meat lovers pizza High GI 70 GL 20 / 100 g 2/10 
Mesquite powder Low GI 25 GL 20 / 100 g 8.5/10 
Nut bar Low GI 45 GL 20 / 100 g 6/10 
Oat-almond crumble topping Low GI 45 GL 20 / 100 g 6/10 
Pedro ximénez wine Low GI 50 GL 20 / 100 g 2/10 Philly cheesesteak sandwich High GI 70 GL 20 / 100 g 3/10 Pizza with chicken and bacon High GI 70 GL 20 / 100 g 3/10 Potato dumpling High GI 75 GL 20 / 100 g 4/10 
Poured noodles High GI 70 GL 20 / 100 g 3/10 
Raw nut, seed, and date bar (no added sugar) Low GI 45 GL 20 / 100 g 7.5/10 
Resistant wheat starch Low GI 25 GL 20 / 100 g 7/10 Rice batter High GI 75 GL 20 / 100 g 4/10 Rice timballo High GI 70 GL 20 / 100 g 4/10 
Roasted carob chips Low GI 40 GL 20 / 100 g 6/10 
Rowanberry extract Low GI 45 GL 20 / 100 g 4/10 
Rye bread with seed mix toasted Low GI 50 GL 20 / 100 g 6/10 Sardinian stuffed pasta Medium GI 55 GL 20 / 100 g 5/10 Semolina dumplings High GI 70 GL 20 / 100 g 4/10 Sorbet Medium GI 65 GL 20 / 100 g 2/10 Spätzle High GI 70 GL 20 / 100 g 4/10 
Spelt and flaxseed bun Low GI 50 GL 20 / 100 g 5/10 
Spelt flour roll Low GI 50 GL 20 / 100 g 6/10 
Split pigeon peas Low GI 32 GL 20 / 100 g 8/10 Thai rice High GI 72 GL 20 / 100 g 4/10 Vegetable rice with corn High GI 75 GL 20 / 100 g 5/10 White peach powder High GI 70 GL 20 / 100 g 2/10 
White yam boiled High GI 70 GL 20 / 100 g 5/10 Whole grain rye sourdough roll Low GI 50 GL 20 / 100 g 6/10 
Whole grain spelt bread toast Low GI 50 GL 20 / 100 g 7/10 Whole spelt bread Low GI 50 GL 20 / 100 g 7/10 
Whole wheat pastry dough (lower fat) Low GI 50 GL 20 / 100 g 6/10 
Whole wheat tortilla Low GI 45 GL 20 / 100 g 6/10 Whole wheat walnut bread Low GI 50 GL 20 / 100 g 7/10 
Wholegrain buckwheat bread Low GI 50 GL 20 / 100 g 7/10 Yuzu liqueur Medium GI 65 GL 20 / 100 g 2/10 Fried potato High GI 75 GL 20.3 / 100 g 3/10 Mango-passion fruit flavored fiber shake Low GI 45 GL 20.3 / 100 g 4/10 
Nut and dried fruit bar Low GI 45 GL 20.3 / 100 g 6/10 Nuts and dried fruit Low GI 45 GL 20.3 / 100 g 6/10 
Oat Cocoa Nut Cake Low GI 45 GL 20.3 / 100 g 5/10 Vegan chocolate truffle Low GI 45 GL 20.3 / 100 g 2/10 
Corn tortilla Low GI 52 GL 20.3 / 100 g 6/10 
