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.
Roasted grains Medium GI 60 GL 45 / 100 g 5/10 
Rolled wheat flakes Medium GI 60 GL 45 / 100 g 5/10 
Salted tortilla chip High GI 70 GL 45 / 100 g 3/10 Shredded wheat cereal Medium GI 67 GL 45 / 100 g 7/10 Snack High GI 70 GL 45 / 100 g 2/10 Somen noodles Medium GI 60 GL 45 / 100 g 4/10 
Spelt flakes Medium GI 60 GL 45 / 100 g 4.5/10 Sponge cake with filling High GI 75 GL 45 / 100 g 2/10 
Strawberry lemonade High GI 75 GL 45 / 100 g 2/10 Streusel snail pastry High GI 75 GL 45 / 100 g 2/10 Sugar free vanilla pudding mix Medium GI 60 GL 45 / 100 g 3/10 Sugar pie High GI 75 GL 45 / 100 g 1.5/10 
Sultana bran cereal Medium GI 61 GL 45 / 100 g 4/10 
Sweet and salty popcorn Medium GI 65 GL 45 / 100 g 3/10 Sweet bun with streusel High GI 75 GL 45 / 100 g 2/10 Thins Medium GI 65 GL 45 / 100 g 1/10 
Tortilla chip High GI 70 GL 45 / 100 g 2/10 
Tortilla strips High GI 70 GL 45 / 100 g 3/10 Tuc cracker High GI 70 GL 45 / 100 g 2/10 Vanilla filling High GI 75 GL 45 / 100 g 1/10 Veggie straws High GI 70 GL 45 / 100 g 2/10 
Wheat thins Medium GI 65 GL 45 / 100 g 4/10 
Wheat Vermicelli Medium GI 58 GL 45 / 100 g 3/10 
Dried beets Medium GI 64 GL 45.3 / 100 g 5/10 Apple cranberry bar Medium GI 65 GL 45.5 / 100 g 3/10 Spinach cracker Medium GI 68 GL 45.6 / 100 g 4.8/10 
Amaranth flakes High GI 70 GL 46 / 100 g 6.5/10 Beetroot powder Medium GI 65 GL 46 / 100 g 6/10 
Currants Medium GI 62 GL 46 / 100 g 3/10 
Rice vermicelli Medium GI 58 GL 46 / 100 g 2/10 
Sweet Syrup Medium GI 68 GL 46 / 100 g 1/10 
Weet-bix cereal Medium GI 69 GL 46 / 100 g 7/10 
Wheat biscuits Medium GI 65 GL 46 / 100 g 3.5/10 
Semolina Medium GI 66 GL 46.4 / 100 g 3/10 
Dried dates Medium GI 62 GL 46.5 / 100 g 4.5/10 Pitted dates Medium GI 62 GL 46.5 / 100 g 3/10 Riceberry Rice Medium GI 62 GL 46.5 / 100 g 7.5/10 
Amarena cherries High GI 75 GL 47 / 100 g 2/10 
Baked blue corn chips (reduced sodium) Medium GI 65 GL 47 / 100 g 4/10 
Banana and grains bar Medium GI 65 GL 47 / 100 g 3.5/10 Beet syrup Medium GI 65 GL 47 / 100 g 2/10 Biscoff cookie crumbs Medium GI 65 GL 47 / 100 g 1/10 Bucatini Medium GI 65 GL 47 / 100 g 4/10 Chocolate chip cookies High GI 70 GL 47 / 100 g 2/10 
Corn chips High GI 72 GL 47 / 100 g 2/10 Corn tortilla chips High GI 72 GL 47 / 100 g 3/10 Crackers Misura Medium GI 65 GL 47 / 100 g 4/10 Crushed Lotus biscuit Medium GI 65 GL 47 / 100 g 1/10 
Diet chiwda Medium GI 65 GL 47 / 100 g 3.5/10 Egg barley Medium GI 65 GL 47 / 100 g 5/10 Egg barley pasta Medium GI 65 GL 47 / 100 g 4/10 
Elderflower syrup High GI 70 GL 47 / 100 g 1/10 
Finger millet flour Medium GI 65 GL 47 / 100 g 7/10 
Flour flatbread High GI 75 GL 47 / 100 g 4/10 
High fructose corn syrup Medium GI 62 GL 47 / 100 g 1/10 
Multigrain clusters Medium GI 65 GL 47 / 100 g 3.5/10 
Nacho chips High GI 72 GL 47 / 100 g 3/10 
Ragi flour Medium GI 65 GL 47 / 100 g 6/10 Speculoos Medium GI 65 GL 47 / 100 g 2/10 Watermelon juice concentrate High GI 75 GL 47 / 100 g 2/10 
Whole grain oat pops Medium GI 65 GL 47 / 100 g 6/10 
Dried cranberries with sea salt Medium GI 62 GL 47.3 / 100 g 2/10 
Honey Medium GI 58 GL 47.7 / 100 g 3/10 Linden honey Medium GI 58 GL 47.8 / 100 g 2/10 
Manuka honey Medium GI 58 GL 47.8 / 100 g 2/10 Banana bar Medium GI 65 GL 48 / 100 g 3/10 
Berry flavor High GI 80 GL 48 / 100 g 1.5/10 Black rice triangles Medium GI 60 GL 48 / 100 g 6/10 
Blue raspberry syrup High GI 70 GL 48 / 100 g 1/10 
Bolitas de chocolate High GI 70 GL 48 / 100 g 1/10 
Cherry lemon syrup High GI 70 GL 48 / 100 g 1/10 
Cookie High GI 70 GL 48 / 100 g 2/10 Cookies High GI 70 GL 48 / 100 g 2/10 Exotic fruit flavorings High GI 80 GL 48 / 100 g 1/10 Forest fruit flavorings High GI 80 GL 48 / 100 g 1/10 Fruit filled cookie High GI 70 GL 48 / 100 g 2/10 
Grenadine syrup High GI 70 GL 48 / 100 g 1/10 Honey glaze Medium GI 60 GL 48 / 100 g 2/10 
Intense Flavor Base High GI 80 GL 48 / 100 g 1/10 
Jowar flour Medium GI 62 GL 48 / 100 g 7/10 Pasta squares Medium GI 65 GL 48 / 100 g 4/10 Pear flavoring High GI 80 GL 48 / 100 g 1/10 Pistachio flavoring High GI 80 GL 48 / 100 g 1/10 Powdered dried mango Medium GI 55 GL 48 / 100 g 4/10 Prawn crackers High GI 80 GL 48 / 100 g 1/10 Prawn crackers High GI 80 GL 48 / 100 g 2/10 Puffed amaranth High GI 70 GL 48 / 100 g 6/10 
Puffed quinoa Medium GI 65 GL 48 / 100 g 7/10 Raspberry cake flavor High GI 80 GL 48 / 100 g 1/10 Roshen 2Crack Choco Sandwich Biscuits High GI 70 GL 48 / 100 g 2/10 
Sorghum flour Medium GI 62 GL 48 / 100 g 7/10 Tortilla tostadas High GI 70 GL 48 / 100 g 4/10 
Tostada shell High GI 70 GL 48 / 100 g 3/10 
Weetbix Medium GI 69 GL 48 / 100 g 7/10 
Wheat chex cereal Medium GI 60 GL 48 / 100 g 5/10 Wheat cookies (crumble) High GI 70 GL 48 / 100 g 1/10 
Wheatabix Medium GI 69 GL 48 / 100 g 5/10 
Whole breadcrumbs High GI 74 GL 48.5 / 100 g 4/10 
Dried banana Medium GI 55 GL 48.5 / 100 g 3/10 
Alphabet pasta Medium GI 65 GL 49 / 100 g 3/10 
