Foods without milk
5,779 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.
Gherkins Low GI 15 GL 1 / 100 g 7/10 
Ginseng extract Low GI 15 GL 1 / 100 g 6/10 
Grape tomatoes Low GI 15 GL 1 / 100 g 9/10 
Grated cabbage Low GI 10 GL 1 / 100 g 9/10 
Green barley grass Low GI 15 GL 1 / 100 g 9.5/10 
Green Beans Low GI 15 GL 1 / 100 g 9/10 
Green beans sautéed with mushrooms and olive oil Low GI 20 GL 1 / 100 g 9/10 
Green Beans with Olive Oil Low GI 15 GL 1 / 100 g 9/10 
Green chilies Low GI 15 GL 1 / 100 g 9/10 
Green Cucumber Low GI 15 GL 1 / 100 g 9.5/10 
Green leafy vegetables Low GI 15 GL 1 / 100 g 10/10 
Green olives Low GI 15 GL 1 / 100 g 7/10 
Green onion (raw) Low GI 15 GL 1 / 100 g 9/10 
Green onions Low GI 15 GL 1 / 100 g 10/10 
Green pepper Low GI 15 GL 1 / 100 g 9/10 
Green peppers Low GI 15 GL 1 / 100 g 9/10 
Green salad Low GI 15 GL 1 / 100 g 10/10 
Green salsa Low GI 20 GL 1 / 100 g 8/10 
Green string beans Low GI 15 GL 1 / 100 g 9.5/10 
Grilled artichokes Low GI 15 GL 1 / 100 g 9/10 
Grilled Asparagus Low GI 15 GL 1 / 100 g 9/10 
Grilled bell peppers, zucchini, and spinach mix Low GI 15 GL 1 / 100 g 9/10 
Grilled chicken salad (with leafy greens and fresh vegetables, no croutons or sugary dressing) Low GI 20 GL 1 / 100 g 9/10 
Grilled Chicken Shawarma Low GI 35 GL 1 / 100 g 7/10 
Grilled eggplant slices with olive oil and herbs Low GI 15 GL 1 / 100 g 9/10 
Grilled Tofu Low GI 15 GL 1 / 100 g 8/10 
Grilled tomato Low GI 15 GL 1 / 100 g 9/10 
Grilled zucchini Low GI 15 GL 1 / 100 g 8/10 
Ground pumpkin seed filling Low GI 10 GL 1 / 100 g 8/10 
Guacamole (mashed avocado, lime, cilantro, vegetables, no added sodium) Low GI 10 GL 1 / 100 g 9/10 
Gypsy Pepper Low GI 15 GL 1 / 100 g 9.5/10 
Half-cooked Bell Pepper Low GI 15 GL 1 / 100 g 8/10 
Hard-boiled eggs with raw carrot and cucumber sticks Low GI 30 GL 1 / 100 g 9/10 
Hearty Fish Soup Low GI 20 GL 1 / 100 g 8/10 
Hemp protein powder Low GI 1 GL 1 / 100 g 9/10 
Hemp seeds Low GI 10 GL 1 / 100 g 8/10 
Herb Dressing Low GI 20 GL 1 / 100 g 6/10 
Herb guacamole Low GI 10 GL 1 / 100 g 9/10 
Herb lemon brine Low GI 20 GL 1 / 100 g 10/10 
Herb salad Low GI 15 GL 1 / 100 g 8.5/10 
Herb Sauce Low GI 10 GL 1 / 100 g 7/10 
Herb soup cucumber Low GI 25 GL 1 / 100 g 9/10 
Herbed coconut yogurt sauce (unsweetened) Low GI 20 GL 1 / 100 g 7/10 
Herbs (thyme, basil) Low GI 5 GL 1 / 100 g 10/10 
High protein almond flour Low GI 15 GL 1 / 100 g 8/10 
High protein almond smoothie Low GI 20 GL 1 / 100 g 8/10 
High protein coffee flexpresso Low GI 25 GL 1 / 100 g 6/10 
High protein sugar free strawberry berry shake Low GI 25 GL 1 / 100 g 7/10 
High-Protein Plant-Based Drink Low GI 30 GL 1 / 100 g 8/10 
High-protein, low-sugar plant milk alternative (e.g., soy milk, unsweetened) Low GI 34 GL 1 / 100 g 8/10 
Homemade borscht without sugar Low GI 15 GL 1 / 100 g 9/10 
Homemade cucumber relish (cucumbers, vinegar, stevia) Low GI 15 GL 1 / 100 g 9/10 
Homemade Gazpacho Low GI 20 GL 1 / 100 g 9/10 
Homemade mushroom sauce (no added salt or preservatives) Low GI 15 GL 1 / 100 g 8/10 
Homemade mushroom-based soy sauce alternative Low GI 10 GL 1 / 100 g 8/10 
Homemade vegetable juice (no added salt) Low GI 20 GL 1 / 100 g 9/10 
Homemade vegetable relish (no sugar added) Low GI 20 GL 1 / 100 g 9/10 
Honey ham Low GI 35 GL 1 / 100 g 4.5/10 
Hot and sour soup Low GI 25 GL 1 / 100 g 6/10 
Hot sauce Low GI 15 GL 1 / 100 g 6/10 
Jalapeño chili hot sauce Low GI 20 GL 1 / 100 g 7/10 
Jalapeños Low GI 15 GL 1 / 100 g 9.5/10 
Juice blend of cucumber, spinach, and celery Low GI 15 GL 1 / 100 g 9/10 
Juice from non-starchy vegetables (cucumber, celery, spinach), no added sugar Low GI 15 GL 1 / 100 g 7/10 
Jute leaves Low GI 15 GL 1 / 100 g 10/10 
Kaffir lime leaves Low GI 5 GL 1 / 100 g 10/10 
Kalamata olives Low GI 15 GL 1 / 100 g 7/10 
Kalamata olives Low GI 15 GL 1 / 100 g 7/10 
Kale Low GI 2 GL 1 / 100 g 10/10 
Kale and cabbage slaw with apple cider vinegar and herbs Low GI 10 GL 1 / 100 g 10/10 
Kale and cucumber salad with olive oil and lemon Low GI 10 GL 1 / 100 g 10/10 
Kale chopped raw Low GI 2 GL 1 / 100 g 10/10 
Kale sautéed with olive oil and lemon juice Low GI 5 GL 1 / 100 g 9/10 
Kale spinach pesto Low GI 10 GL 1 / 100 g 8/10 Kelp powder Low GI 5 GL 1 / 100 g 9/10 
Kombucha (fermented tea beverage, minimal added sugar) Low GI 18 GL 1 / 100 g 8/10 
Kombucha tea Low GI 20 GL 1 / 100 g 6/10 
Krakus Borscht Low GI 30 GL 1 / 100 g 6.5/10 
Lamb's lettuce Low GI 15 GL 1 / 100 g 9/10 
Large leafy greens (romaine or collard greens) Low GI 15 GL 1 / 100 g 10/10 
Lavender Low GI 5 GL 1 / 100 g 9/10 
Leafy greens Low GI 15 GL 1 / 100 g 9.8/10 
Leafy greens (raw, mixed) Low GI 15 GL 1 / 100 g 10/10 
Leafy greens (spinach and kale, raw) Low GI 15 GL 1 / 100 g 10/10 
Lean chicken and mixed vegetable stew (skinless chicken, minimal salt) Low GI 30 GL 1 / 100 g 9/10 
Lean chicken breast with non-starchy roasted vegetables Low GI 20 GL 1 / 100 g 9/10 
Lean ground turkey and tomato-based sauce with italian herbs Low GI 30 GL 1 / 100 g 8/10 
Lean Meat and Vegetable Broth Low GI 10 GL 1 / 100 g 8/10 
Lean turkey breast slices rolled with vegetables, baked (no tortilla) Low GI 20 GL 1 / 100 g 8.5/10 
Lean turkey breast with broccoli Low GI 15 GL 1 / 100 g 9/10 
Lean turkey breast with leafy greens and fresh vegetables Low GI 15 GL 1 / 100 g 9/10 
Leek greens (leafy tops) Low GI 15 GL 1 / 100 g 9/10 
Lemon wedges Low GI 20 GL 1 / 100 g 10/10 
Lemongrass Kombucha Low GI 25 GL 1 / 100 g 6/10 
Lettuce Mix Low GI 15 GL 1 / 100 g 9/10 
Lettuce, tomato, onion Low GI 15 GL 1 / 100 g 10/10 
Light salad with cooked salmon Low GI 15 GL 1 / 100 g 9/10 
Lite vinaigrette dressing Low GI 20 GL 1 / 100 g 4/10 
Low sodium soy sauce Low GI 20 GL 1 / 100 g 6/10 
Low-carb cauliflower rice pulao with soyabeans Low GI 20 GL 1 / 100 g 9/10 
