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.
Pickled jalapeños Low GI 15 GL 1 / 100 g 6/10 
Pickled mushrooms Low GI 15 GL 1 / 100 g 6.5/10 
Pickled okra Low GI 15 GL 1 / 100 g 6/10 
Pickled peppers Low GI 20 GL 1 / 100 g 6/10 
Pickled plum Low GI 15 GL 1 / 100 g 6/10 
Pickled vegetables Low GI 20 GL 1 / 100 g 6/10 
Pico de gallo Low GI 20 GL 1 / 100 g 9.5/10 
Plant extracts Low GI 10 GL 1 / 100 g 9/10 
Plant-based cream Low GI 35 GL 1 / 100 g 6/10 
Plant-based edible sausage casings (cellulose/seaweed) Low GI 10 GL 1 / 100 g 6/10 
Plant-based parmesan-style tofu crumble Low GI 15 GL 1 / 100 g 7/10 
Plant-based tofu paste with horseradish Low GI 20 GL 1 / 100 g 6/10 
Plum tomato Low GI 15 GL 1 / 100 g 9/10 
Poblano pepper Low GI 15 GL 1 / 100 g 9.5/10 
Pointed cabbage Low GI 15 GL 1 / 100 g 10/10 
Pointed pepper Low GI 15 GL 1 / 100 g 9.5/10 
Porcini mushrooms Low GI 10 GL 1 / 100 g 10/10 
Pozole broth Low GI 40 GL 1 / 100 g 8/10 
Preserved lemon Low GI 20 GL 1 / 100 g 6/10 
Protein wraps Low GI 25 GL 1 / 100 g 8.5/10 
Pumpkin leaves Low GI 15 GL 1 / 100 g 10/10 
Pumpkin seed flour Low GI 10 GL 1 / 100 g 9/10 
Pumpkin seeds (raw) Low GI 10 GL 1 / 100 g 8/10 
Pureed acai berries (no added sugar) Low GI 15 GL 1 / 100 g 9/10 
Purple beans Low GI 15 GL 1 / 100 g 10/10 
Purple cabbage Low GI 10 GL 1 / 100 g 10/10 
Purple cauliflower Low GI 15 GL 1 / 100 g 10/10 
Rabbit pâté Low GI 20 GL 1 / 100 g 6.5/10 
Radicchio Low GI 15 GL 1 / 100 g 10/10 
Radish Low GI 15 GL 1 / 100 g 9/10 
Radish sprouts Low GI 15 GL 1 / 100 g 9/10 
Raspberry tomato Low GI 15 GL 1 / 100 g 9.5/10 
Raw celery Low GI 15 GL 1 / 100 g 9/10 
Raw cucumber spears Low GI 15 GL 1 / 100 g 10/10 
Raw daikon radish Low GI 15 GL 1 / 100 g 10/10 
Raw sauerkraut and fresh carrot mixture Low GI 15 GL 1 / 100 g 9/10 
Raw tomato salad with fresh basil, oregano, and parsley Low GI 15 GL 1 / 100 g 10/10 
Raw zucchini Low GI 15 GL 1 / 100 g 10/10 
Red belgian endive Low GI 15 GL 1 / 100 g 10/10 
Red bell pepper Low GI 15 GL 1 / 100 g 9/10 
Red cabbage Low GI 10 GL 1 / 100 g 9/10 
Red cabbage extract Low GI 15 GL 1 / 100 g 10/10 
Red Cemula Low GI 15 GL 1 / 100 g 9.8/10 
Reduced sodium miso soup broth Low GI 25 GL 1 / 100 g 8/10 
Reduced-sodium soy sauce with spices (no added sugar) Low GI 20 GL 1 / 100 g 5/10 
Regular Tofu Low GI 15 GL 1 / 100 g 8.5/10 
Rhubarb Low GI 15 GL 1 / 100 g 8/10 
Roast poultry meat with vegetable mix Low GI 25 GL 1 / 100 g 9/10 
Roasted barley beverage (caffeine-free) Low GI 15 GL 1 / 100 g 7/10 
Roasted brussels sprouts Low GI 15 GL 1 / 100 g 9/10 
Roasted cabbage Low GI 15 GL 1 / 100 g 9.5/10 
Roasted cauliflower florets Low GI 15 GL 1 / 100 g 9/10 
Roasted cauliflower hummus Low GI 20 GL 1 / 100 g 9.5/10 
Roasted chicory root beverage Low GI 15 GL 1 / 100 g 8/10 
Roasted eggplant Low GI 15 GL 1 / 100 g 9/10 
Roasted eggplant puree (baba ganoush style, plain) Low GI 15 GL 1 / 100 g 9/10 
Roasted Green Beans Low GI 15 GL 1 / 100 g 9/10 
Roasted Green Onions Low GI 15 GL 1 / 100 g 9/10 
Roasted red pepper mash Low GI 15 GL 1 / 100 g 8/10 
Roasted Seaweed Low GI 15 GL 1 / 100 g 9/10 
Roasted tomato and smoked paprika puree Low GI 20 GL 1 / 100 g 9/10 
Roasted yellow bell pepper Low GI 15 GL 1 / 100 g 9/10 
Roma tomato Low GI 15 GL 1 / 100 g 9/10 
Romanesco Low GI 15 GL 1 / 100 g 10/10 
Romanesco broccoli Low GI 15 GL 1 / 100 g 10/10 
Romano beans Low GI 15 GL 1 / 100 g 10/10 
Royal trumpet mushroom Low GI 10 GL 1 / 100 g 10/10 
Sage Leaf Low GI 10 GL 1 / 100 g 9.5/10 
Salmon and avocado pasta Low GI 5 GL 1 / 100 g 8/10 
Salmon and fresh vegetables sushi roll Low GI 10 GL 1 / 100 g 9/10 
Salsa Low GI 20 GL 1 / 100 g 9/10 
Salted fennel Low GI 15 GL 1 / 100 g 8.5/10 
Salted roasted pepitas Low GI 10 GL 1 / 100 g 6/10 
Samphire Low GI 15 GL 1 / 100 g 9/10 
Sardines in tomato sauce Low GI 35 GL 1 / 100 g 7/10 
Sauteed green bell pepper Low GI 15 GL 1 / 100 g 9/10 
Sautéed maitake Low GI 10 GL 1 / 100 g 9.5/10 
Sautéed peppers Low GI 15 GL 1 / 100 g 9/10 
Sautéed scallion Low GI 15 GL 1 / 100 g 9/10 
Sautéed Spinach Low GI 15 GL 1 / 100 g 10/10 
Sautéed young cabbage Low GI 15 GL 1 / 100 g 9/10 
Savory cucumber relish (no added sugar) Low GI 15 GL 1 / 100 g 7/10 
Savoy cabbage Low GI 10 GL 1 / 100 g 9/10 
Scallion Greens Low GI 15 GL 1 / 100 g 10/10 
Scallions (raw) Low GI 15 GL 1 / 100 g 9/10 
Scotch bonnet pepper Low GI 15 GL 1 / 100 g 9/10 
Sea Salad Low GI 5 GL 1 / 100 g 9/10 
Seasoned crumbled tofu (cheese alternative) Low GI 15 GL 1 / 100 g 7.5/10 
Seaweed Low GI 15 GL 1 / 100 g 8/10 
Seaweed sheet Low GI 15 GL 1 / 100 g 9/10 
Seaweed soup (light) Low GI 5 GL 1 / 100 g 8/10 Seitan-Based Protein Low GI 15 GL 1 / 100 g 6/10 
Shanghai bok choy Low GI 15 GL 1 / 100 g 9/10 
Shiitake mushroom Low GI 10 GL 1 / 100 g 9/10 
Shiitake mushrooms Low GI 10 GL 1 / 100 g 9/10 
Shredded raw cabbage Low GI 10 GL 1 / 100 g 10/10 
Side salad Low GI 15 GL 1 / 100 g 9.5/10 
Silken Tofu Low GI 15 GL 1 / 100 g 8/10 
Silken tofu herb spread Low GI 15 GL 1 / 100 g 8/10 
Sliced Onion Low GI 15 GL 1 / 100 g 9/10 
