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.
Egg, Spinach, and Feta Muffin Low GI 10 GL 1 / 100 g 7/10 Eggplant and king trumpet mushroom sautéed Low GI 15 GL 1 / 100 g 9/10 
Eggplant dip Low GI 10 GL 1 / 100 g 7/10 Eggplant dip Low GI 10 GL 1 / 100 g 7/10 Eggplant in chili oil Low GI 20 GL 1 / 100 g 5/10 
Eggplant spread Low GI 15 GL 1 / 100 g 8.5/10 Eggwich Low GI 15 GL 1 / 100 g 6/10 
Endive Low GI 15 GL 1 / 100 g 9.5/10 Endive ham roll Low GI 30 GL 1 / 100 g 6/10 Endive roasted Low GI 15 GL 1 / 100 g 9/10 Eru leaves Low GI 15 GL 1 / 100 g 10/10 
Erythritol Low GI 1 GL 1 / 100 g 6/10 
Escarole Low GI 15 GL 1 / 100 g 10/10 Eucheuma seaweed Low GI 15 GL 1 / 100 g 9/10 
Extra Firm Tofu Strips Low GI 15 GL 1 / 100 g 8/10 Falun sausage Low GI 20 GL 1 / 100 g 3/10 
Fennel Low GI 16 GL 1 / 100 g 9/10 Fermented chili paste Low GI 15 GL 1 / 100 g 8/10 
Fermented chinese cabbage Low GI 15 GL 1 / 100 g 8/10 Fermented mustard seeds Low GI 10 GL 1 / 100 g 7/10 Fermented tempeh (replacing tofu) in broth-based curry Low GI 15 GL 1 / 100 g 8/10 Fermented tofu Low GI 15 GL 1 / 100 g 7/10 
Fermented vegetables Low GI 15 GL 1 / 100 g 8/10 
Fermented vegetables (no added salt) Low GI 15 GL 1 / 100 g 10/10 
Firm Tofu Low GI 15 GL 1 / 100 g 8.5/10 
Firm Tofu Low GI 15 GL 1 / 100 g 9/10 
Firm Tofu Low GI 15 GL 1 / 100 g 8/10 Firm tofu braised with fresh mushrooms and aromatics Low GI 15 GL 1 / 100 g 8/10 
Firm tofu, seasoned and grilled or baked Low GI 15 GL 1 / 100 g 9/10 
Fish stew Low GI 25 GL 1 / 100 g 8/10 Fish stew Low GI 25 GL 1 / 100 g 8.5/10 Flat beans Low GI 15 GL 1 / 100 g 9/10 
Flaxseed milk (plant-based) Low GI 10 GL 1 / 100 g 8/10 Florina pepper Low GI 15 GL 1 / 100 g 10/10 Fresh cherry tomatoes with avocado oil Low GI 20 GL 1 / 100 g 9/10 Fresh cucumber finely diced and seasoned with herbs and vinegar Low GI 15 GL 1 / 100 g 10/10 Fresh cucumber with herbs, lemon juice, and olive oil Low GI 15 GL 1 / 100 g 9/10 
Fresh kale and spinach salad with lemon juice and seeds Low GI 15 GL 1 / 100 g 10/10 Fresh kale salad with sunflower seeds and lemon juice Low GI 10 GL 1 / 100 g 9/10 Fresh mackerel fillets with roasted vine tomatoes and sautéed leafy greens Low GI 20 GL 1 / 100 g 9/10 
Fresh mint-coriander chutney (no sugar) Low GI 15 GL 1 / 100 g 10/10 
Fresh mixed vegetables (spinach, broccoli, cucumber) Low GI 15 GL 1 / 100 g 10/10 Fresh organic leafy greens Low GI 15 GL 1 / 100 g 10/10 Fresh salsa Low GI 20 GL 1 / 100 g 10/10 
Fresh salsa (tomatoes, chilies, onions, cilantro, no salt or sugar) Low GI 20 GL 1 / 100 g 10/10 
Fresh seaweed (e.g., wakame) Low GI 5 GL 1 / 100 g 10/10 
Fresh soy sprouts Low GI 15 GL 1 / 100 g 8/10 
Fresh tomato juice Low GI 38 GL 1 / 100 g 7/10 
Fresh tomato-based salsa with chipotle Low GI 20 GL 1 / 100 g 8/10 
Fresh vegetable mix Low GI 20 GL 1 / 100 g 9/10 
Fresh vegetable salad (tomato, cucumber, onion, herbs, no added salt or sugar) Low GI 20 GL 1 / 100 g 9/10 
Fresh vegetable soup (no salt, no processed ingredients) Low GI 25 GL 1 / 100 g 9.5/10 
Fresh yuba Low GI 15 GL 1 / 100 g 9/10 Freshly ground poppy seeds mixed with stevia or erythritol Low GI 5 GL 1 / 100 g 8/10 Fresno pepper Low GI 15 GL 1 / 100 g 10/10 Friariello peppers Low GI 15 GL 1 / 100 g 10/10 Fried cherry tomatoes Low GI 15 GL 1 / 100 g 9/10 Fried leafy greens Low GI 15 GL 1 / 100 g 8/10 Fried leeks Low GI 15 GL 1 / 100 g 8/10 Fried oyster mushroom Low GI 15 GL 1 / 100 g 8/10 Fried peppers Low GI 20 GL 1 / 100 g 7/10 
Fried Sauerkraut Low GI 15 GL 1 / 100 g 7.5/10 Fried summer squash Low GI 20 GL 1 / 100 g 7/10 
Fried tofu pouch Low GI 15 GL 1 / 100 g 5/10 Fried tofu puffs Low GI 15 GL 1 / 100 g 5/10 
Frisee lettuce Low GI 15 GL 1 / 100 g 9/10 Frittata (egg, vegetables, ham) Low GI 20 GL 1 / 100 g 6.5/10 
Garden cress Low GI 15 GL 1 / 100 g 10/10 
Garden salad Low GI 15 GL 1 / 100 g 10/10 
Garlic avocado mash Low GI 10 GL 1 / 100 g 9/10 
Garlic cauliflower Low GI 20 GL 1 / 100 g 9/10 
Garlic chives Low GI 15 GL 1 / 100 g 9/10 
Garlic dip Low GI 20 GL 1 / 100 g 5/10 Garlic dressing Low GI 20 GL 1 / 100 g 3/10 
Garlic lemon hummus Low GI 6 GL 1 / 100 g 9/10 
Garlic mushrooms Low GI 15 GL 1 / 100 g 9.3/10 Garlic scapes Low GI 15 GL 1 / 100 g 10/10 
Garlic zucchini boats Low GI 15 GL 1 / 100 g 9/10 
Gem squash Low GI 15 GL 1 / 100 g 9.5/10 
Giardiniera Low GI 20 GL 1 / 100 g 6/10 
Ginseng extract Low GI 15 GL 1 / 100 g 6/10 Gluten-free soy sauce Low GI 20 GL 1 / 100 g 4/10 Gluten-free tamari, apple cider vinegar, and hot mustard sauce Low GI 20 GL 1 / 100 g 5/10 Grain-free pancake Low GI 10 GL 1 / 100 g 8/10 Grain-free tart crust (almond flour, stevia/erythritol) Low GI 5 GL 1 / 100 g 7/10 Grapefruit tea Low GI 30 GL 1 / 100 g 7/10 Gray mushrooms Low GI 10 GL 1 / 100 g 10/10 Greek coffee Low GI 40 GL 1 / 100 g 6/10 Green asparagus Low GI 15 GL 1 / 100 g 10/10 
Green barley grass Low GI 15 GL 1 / 100 g 9.5/10 
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 bell peppers Low GI 15 GL 1 / 100 g 9/10 Green drink Low GI 20 GL 1 / 100 g 9/10 
Green leafy vegetables Low GI 15 GL 1 / 100 g 10/10 Green lettuce Low GI 15 GL 1 / 100 g 10/10 
Green onion (raw) Low GI 15 GL 1 / 100 g 9/10 
Green onions Low GI 15 GL 1 / 100 g 10/10 Green pitted olives Low GI 15 GL 1 / 100 g 6/10 
Green salad Low GI 15 GL 1 / 100 g 10/10 
