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.
Blanched napa or savoy cabbage leaves Low GI 15 GL 1 / 100 g 10/10 
Blended Fresh Tomatoes Low GI 15 GL 1 / 100 g 10/10 
Blended sauce from steamed non-starchy vegetables, herbs, and spices Low GI 20 GL 1 / 100 g 10/10 
Blended silken tofu (dairy-free sour cream alternative) Low GI 15 GL 1 / 100 g 8/10 
Blended vegetable juice (with pulp) Low GI 20 GL 1 / 100 g 7/10 Blended whole vegetable base (broccoli, cauliflower, spinach) Low GI 15 GL 1 / 100 g 10/10 Boiled amaranth greens Low GI 15 GL 1 / 100 g 10/10 
Boiled Asparagus Low GI 15 GL 1 / 100 g 10/10 Boiled bell peppers Low GI 15 GL 1 / 100 g 9/10 Boiled boletus Low GI 15 GL 1 / 100 g 9/10 
Boiled brussels sprouts Low GI 15 GL 1 / 100 g 9/10 Boiled canned stewed meat with vegetables Low GI 35 GL 1 / 100 g 4/10 Boiled cauliflower Low GI 15 GL 1 / 100 g 10/10 Boiled chard Low GI 15 GL 1 / 100 g 10/10 Boiled Choy Sum Low GI 15 GL 1 / 100 g 10/10 Boiled daikon Low GI 15 GL 1 / 100 g 9/10 Boiled endive Low GI 15 GL 1 / 100 g 9/10 Boiled fennel Low GI 15 GL 1 / 100 g 9/10 Boiled forest mushrooms Low GI 10 GL 1 / 100 g 9/10 
Boiled herbs Low GI 15 GL 1 / 100 g 10/10 Boiled jilo Low GI 15 GL 1 / 100 g 9/10 
Boiled leek Low GI 15 GL 1 / 100 g 9/10 Boiled okra Low GI 20 GL 1 / 100 g 10/10 Boiled savoy cabbage Low GI 15 GL 1 / 100 g 9/10 
Boiled shiitake Low GI 10 GL 1 / 100 g 9/10 Boletus Low GI 10 GL 1 / 100 g 9/10 
Bottle gourd Low GI 15 GL 1 / 100 g 10/10 
Broccoli and cauliflower (raw, mixed) Low GI 10 GL 1 / 100 g 10/10 Broccoli and green beans Low GI 15 GL 1 / 100 g 10/10 
Broccoli and spinach mix Low GI 15 GL 1 / 100 g 9/10 Broccoli and turmeric frittata Low GI 25 GL 1 / 100 g 8/10 Broccoli in egg Low GI 20 GL 1 / 100 g 8/10 
Broccoli salad Low GI 15 GL 1 / 100 g 9/10 
Broccoli slaw (shredded broccoli stems, carrots, cabbage, light dressing) Low GI 15 GL 1 / 100 g 9/10 
Broccoli with Light Soy Sauce Low GI 15 GL 1 / 100 g 9/10 
Broccolini Low GI 15 GL 1 / 100 g 10/10 
Broth with tofu and dark leafy greens Low GI 15 GL 1 / 100 g 9/10 Brownie bar Low GI 10 GL 1 / 100 g 6/10 Budapest salad Low GI 20 GL 1 / 100 g 4/10 
Burgundy mushrooms Low GI 15 GL 1 / 100 g 6/10 
Cabbage and carrot salad Low GI 20 GL 1 / 100 g 8/10 
Cabbage cooked in chicken stock Low GI 15 GL 1 / 100 g 9/10 Cabbage pizza crust Low GI 25 GL 1 / 100 g 8.3/10 Cabbage salad with avocado-based dressing Low GI 15 GL 1 / 100 g 9/10 Cabbage vinegar salad Low GI 10 GL 1 / 100 g 9/10 Calamansi juice Low GI 35 GL 1 / 100 g 9/10 Calendula flowers Low GI 10 GL 1 / 100 g 10/10 
Canned diced tomatoes Low GI 15 GL 1 / 100 g 8/10 Canned meat spread Low GI 10 GL 1 / 100 g 2/10 Canned soy sprouts Low GI 25 GL 1 / 100 g 7/10 Canned vuna Low GI 35 GL 1 / 100 g 4/10 Capers Low GI 15 GL 1 / 100 g 6/10 Caprese salad Low GI 20 GL 1 / 100 g 8/10 
Cardoon Low GI 15 GL 1 / 100 g 9/10 Carrot, celery, and cucumber juice blend Low GI 35 GL 1 / 100 g 9/10 Cassava leaves Low GI 15 GL 1 / 100 g 8/10 Catalan-style tuna Low GI 25 GL 1 / 100 g 7/10 
Cauliflower and chicken gravy Low GI 20 GL 1 / 100 g 9/10 
Cauliflower and zucchini blend Low GI 15 GL 1 / 100 g 9/10 
Cauliflower bread cubes (cauliflower and eggs) Low GI 15 GL 1 / 100 g 8/10 
Cauliflower casserole (riced cauliflower instead of potatoes) Low GI 20 GL 1 / 100 g 9/10 
Cauliflower cream sauce (pureed cauliflower, garlic, spices) Low GI 20 GL 1 / 100 g 9/10 
Cauliflower herb salad with vinaigrette Low GI 15 GL 1 / 100 g 9/10 
Cauliflower mashed and baked into small bite-sized pieces Low GI 15 GL 1 / 100 g 9/10 Cauliflower risotto Low GI 15 GL 1 / 100 g 8/10 
Cauliflower rounds (baked, made from riced cauliflower and eggs) Low GI 20 GL 1 / 100 g 8/10 Cauliflower sauce Low GI 20 GL 1 / 100 g 9/10 Cauliflower soup with turmeric and olive oil Low GI 20 GL 1 / 100 g 8.5/10 Cauliflower steak Low GI 15 GL 1 / 100 g 9/10 
Cauliflower uramaki Low GI 15 GL 1 / 100 g 10/10 Cayenne pepper (fresh) Low GI 15 GL 1 / 100 g 9/10 
Celery Low GI 15 GL 1 / 100 g 9/10 Celery leaves Low GI 15 GL 1 / 100 g 10/10 Celery puree Low GI 15 GL 1 / 100 g 9/10 Ceviche Low GI 5 GL 1 / 100 g 8/10 Champignon mushroom Low GI 10 GL 1 / 100 g 10/10 
Chanterelle mushroom Low GI 10 GL 1 / 100 g 9.5/10 
Chanterelle mushrooms Low GI 15 GL 1 / 100 g 9.8/10 Chanterelle sauce Low GI 25 GL 1 / 100 g 5/10 
Chard and watercress salad with cucumber, bell pepper, and red onion Low GI 15 GL 1 / 100 g 10/10 
Chayote Low GI 15 GL 1 / 100 g 10/10 Chayote Low GI 30 GL 1 / 100 g 10/10 
Cheese-flavored sauce (silken tofu, nutritional yeast, seasonings) Low GI 20 GL 1 / 100 g 7/10 Cheongyang chili pepper Low GI 15 GL 1 / 100 g 10/10 
Cherry pepper Low GI 15 GL 1 / 100 g 9/10 
Cherry twist drink Medium GI 65 GL 1 / 100 g 2/10 Chia filling Low GI 5 GL 1 / 100 g 6/10 Chia pudding with unsweetened almond milk and toasted hazelnuts Low GI 2 GL 1 / 100 g 9/10 
Chia seed and erythritol jam Low GI 10 GL 1 / 100 g 8/10 
Chia seed chocolate pudding (with stevia/monk fruit) Low GI 2 GL 1 / 100 g 9/10 
Chia Seed Guacamole Low GI 10 GL 1 / 100 g 9/10 
Chia seed porridge Low GI 1 GL 1 / 100 g 9.5/10 
Chia seeds mixed with unsweetened almond milk Low GI 2 GL 1 / 100 g 9/10 Chicken breast and vegetables Low GI 25 GL 1 / 100 g 9/10 Chicken breast ham Low GI 5 GL 1 / 100 g 5/10 Chicken breast stewed in tomato sauce Low GI 25 GL 1 / 100 g 8/10 Chicken breast stir-fried with bell peppers and ginger Low GI 25 GL 1 / 100 g 8.5/10 
Chicken breast with vegetables Low GI 25 GL 1 / 100 g 8.5/10 
Chicken cutlet coated in cauliflower crumbs and baked Low GI 25 GL 1 / 100 g 8.5/10 Chicken in sauce Low GI 25 GL 1 / 100 g 7/10 
