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.
Chicken pate Low GI 5 GL 1 / 100 g 4/10 
Chicken ragù Low GI 25 GL 1 / 100 g 8/10 Chicken satay Low GI 20 GL 1 / 100 g 7/10 
Chicken Skewers with Peppers Low GI 10 GL 1 / 100 g 8/10 Chicken soup with cauliflower Low GI 20 GL 1 / 100 g 9/10 Chicken soup with shirataki noodles Low GI 10 GL 1 / 100 g 8/10 
Chicory Low GI 15 GL 1 / 100 g 10/10 
Chicory coffee Low GI 15 GL 1 / 100 g 8/10 Chicory coffee with coconut milk Low GI 15 GL 1 / 100 g 7/10 Chicory endive Low GI 15 GL 1 / 100 g 10/10 
Chili leaves Low GI 15 GL 1 / 100 g 9/10 Chili pozole Low GI 15 GL 1 / 100 g 9/10 Chili ramen broth Low GI 10 GL 1 / 100 g 3/10 Chili-garlic sauce with vinegar and sweetener Low GI 10 GL 1 / 100 g 9/10 
Chinese broccoli Low GI 15 GL 1 / 100 g 9.5/10 
Chive dip Low GI 20 GL 1 / 100 g 7/10 Chives, cilantro, chili Low GI 15 GL 1 / 100 g 10/10 
Chopped bell peppers, onions, and cilantro blend Low GI 15 GL 1 / 100 g 10/10 
Chopped fresh herbs with lime or lemon zest Low GI 5 GL 1 / 100 g 10/10 
Chopped raw broccoli, cauliflower, red cabbage, and brussels sprouts mix Low GI 10 GL 1 / 100 g 10/10 
Citrus sauce with stevia Low GI 15 GL 1 / 100 g 7/10 
Classic Guacamole Low GI 10 GL 1 / 100 g 9/10 
Clear low-sodium broth with tofu and leafy greens Low GI 20 GL 1 / 100 g 9/10 Cluster beans Low GI 15 GL 1 / 100 g 10/10 
Coast Low GI 15 GL 1 / 100 g 9/10 Cocoa mass with stevia (unsweetened) Low GI 10 GL 1 / 100 g 7/10 
Coconut cream dessert Low GI 10 GL 1 / 100 g 7/10 
Coconut cream with vanilla and monk fruit sweetener Low GI 10 GL 1 / 100 g 5/10 Coconut curry broth Low GI 35 GL 1 / 100 g 5/10 Coconut milk drink Low GI 45 GL 1 / 100 g 3/10 
Coconut milk foam Low GI 10 GL 1 / 100 g 6/10 
Coconut milk kefir Low GI 25 GL 1 / 100 g 7/10 Coconut milk yogurt Low GI 20 GL 1 / 100 g 6/10 
Coconut water Low GI 3 GL 1 / 100 g 8/10 Coeur de pigeon tomato Low GI 15 GL 1 / 100 g 10/10 Coleslaw Low GI 15 GL 1 / 100 g 9/10 
Coleslaw (shredded cabbage salad with carrots, light dressing) Low GI 15 GL 1 / 100 g 9/10 
Coleslaw with Cucumber and Sesame Low GI 15 GL 1 / 100 g 9.5/10 
Collard greens Low GI 2 GL 1 / 100 g 10/10 
Concentrated lime essence (alcohol-free) Low GI 20 GL 1 / 100 g 8/10 Concentrated vegetable broth Low GI 15 GL 1 / 100 g 7/10 Confit artichokes Low GI 15 GL 1 / 100 g 7/10 Cooked chicory endive Low GI 15 GL 1 / 100 g 9/10 Cooked creamed mushrooms Low GI 20 GL 1 / 100 g 5/10 Cooked cucumber zucchini olive oil Low GI 20 GL 1 / 100 g 9/10 Cooked garlic spinach with onion Low GI 15 GL 1 / 100 g 9/10 Cooked greens Low GI 15 GL 1 / 100 g 9/10 Cooked leafy vegetables Low GI 15 GL 1 / 100 g 10/10 Cooked leeks Low GI 15 GL 1 / 100 g 9/10 Cooked peppers Low GI 15 GL 1 / 100 g 9/10 
Cooked pork goulash Low GI 35 GL 1 / 100 g 7/10 Cooked rhubarb Low GI 15 GL 1 / 100 g 9/10 Cooked spinach Low GI 15 GL 1 / 100 g 10/10 Cooked tofu Low GI 15 GL 1 / 100 g 8/10 
Coral lettuce Low GI 15 GL 1 / 100 g 10/10 Coral mushroom Low GI 15 GL 1 / 100 g 10/10 Crab cakes (almond flour binder, pan-seared in healthy fat) Low GI 15 GL 1 / 100 g 7/10 Crab-stuffed mushrooms Low GI 15 GL 1 / 100 g 7/10 Crayfish salad Low GI 10 GL 1 / 100 g 6/10 
Cream soda Low GI 15 GL 1 / 100 g 6/10 Creamy avocado, basil, and garlic pesto Low GI 10 GL 1 / 100 g 9/10 Cress Low GI 15 GL 1 / 100 g 10/10 Cress mint Low GI 15 GL 1 / 100 g 10/10 
Crunchy mix of raw broccoli, red onion, and herbs Low GI 15 GL 1 / 100 g 9/10 
Cucumber Low GI 15 GL 1 / 100 g 9/10 
Cucumber and tomato salad with herbs and lemon juice (no salt or oil) Low GI 20 GL 1 / 100 g 9/10 
Cucumber avocado soup Low GI 15 GL 1 / 100 g 9/10 Cucumber herb salad (cucumber, fresh herbs, vinegar) Low GI 15 GL 1 / 100 g 9/10 
Cucumber in white vinegar Low GI 15 GL 1 / 100 g 9/10 Cucumber kimchi Low GI 20 GL 1 / 100 g 7/10 Cucumber salad Low GI 15 GL 1 / 100 g 10/10 Cucumber salad with mayonnaise Low GI 20 GL 1 / 100 g 4/10 
Cucumber Salad with Unsweetened Plant Yogurt Low GI 20 GL 1 / 100 g 9/10 
Cucumber tomato salsa Low GI 20 GL 1 / 100 g 10/10 Cucumber zucchini olive oil Low GI 15 GL 1 / 100 g 9/10 
Cucumber, bell pepper, onion Low GI 15 GL 1 / 100 g 10/10 
Custard dough Low GI 10 GL 1 / 100 g 7/10 
Daikon Low GI 15 GL 1 / 100 g 10/10 Daikon miso soup Low GI 25 GL 1 / 100 g 7/10 Daikon radish greens Low GI 15 GL 1 / 100 g 10/10 
Daikon radish pickled with minimal salt and no added sugar Low GI 15 GL 1 / 100 g 9/10 Dandelion greens salad Low GI 15 GL 1 / 100 g 9/10 Dark beer Low GI 15 GL 1 / 100 g 4/10 Dark leafy greens salad with avocado and raw apple cider vinegar Low GI 10 GL 1 / 100 g 10/10 
Dashi broth with poached egg and bok choy Low GI 10 GL 1 / 100 g 8/10 
Date tomatoes Low GI 15 GL 1 / 100 g 9.5/10 
Diced fresh tomatoes with basil, parsley, and lemon juice Low GI 15 GL 1 / 100 g 9/10 
Diced tomatoes Low GI 38 GL 1 / 100 g 9/10 
Diy teriyaki sauce with stevia and reduced salt Low GI 10 GL 1 / 100 g 6/10 
Dried Cistus Leaf Low GI 5 GL 1 / 100 g 10/10 
Dried mixed herbs (basil, oregano, thyme) Low GI 5 GL 1 / 100 g 9/10 Dried pollock soup Low GI 20 GL 1 / 100 g 8/10 
Dried seaweed sheets (nori) Low GI 15 GL 1 / 100 g 8/10 
Dried taro leaves Low GI 15 GL 1 / 100 g 9/10 
Dried tofu skin Low GI 15 GL 1 / 100 g 9/10 Dried yerba mate leaves Low GI 5 GL 1 / 100 g 9/10 Edible flower petals Low GI 15 GL 1 / 100 g 9/10 Edible seaweeds (nori, dulse, wakame) Low GI 15 GL 1 / 100 g 9/10 Egg drop soup Low GI 20 GL 1 / 100 g 6/10 
Egg pasta with avocado and lime Low GI 10 GL 1 / 100 g 7.5/10 
