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.
Sliced turkey breast and avocado wrapped in lettuce leaves Low GI 5 GL 1 / 100 g 8.5/10 
Smoked Tempeh Low GI 15 GL 1 / 100 g 7/10 
Smoked tofu Low GI 20 GL 1 / 100 g 6/10 
Smoked Tofu Low GI 15 GL 1 / 100 g 8/10 
Smooth cherry mousse Low GI 10 GL 1 / 100 g 8/10 
Soft Tofu Low GI 15 GL 1 / 100 g 8/10 
Sorrel Low GI 15 GL 1 / 100 g 8/10 
Soy cream Low GI 30 GL 1 / 100 g 8/10 
Soy milk kefir Low GI 30 GL 1 / 100 g 7/10 
Soy protein Low GI 20 GL 1 / 100 g 6/10 
Soy sauce Low GI 20 GL 1 / 100 g 4/10 
Soy skyr Low GI 25 GL 1 / 100 g 8.5/10 
Soy yogurt (unsweetened, plant-based) Low GI 20 GL 1 / 100 g 8/10 
Soy-based yogurt alternative (plain, unsweetened) Low GI 20 GL 1 / 100 g 9/10 
Spinach Low GI 15 GL 1 / 100 g 10/10 
Spinach Filling Low GI 20 GL 1 / 100 g 8.5/10 
Spinach frittata Low GI 20 GL 1 / 100 g 7.5/10 
Spinach juice Low GI 15 GL 1 / 100 g 10/10 
Spinach omelette with ground flaxseeds Low GI 10 GL 1 / 100 g 8/10 
Spinach paste Low GI 15 GL 1 / 100 g 9/10 
Spinach salad mix Low GI 15 GL 1 / 100 g 9/10 
Spinach soup Low GI 20 GL 1 / 100 g 9/10 
Spring Beans Low GI 15 GL 1 / 100 g 10/10 
Spring greens Low GI 15 GL 1 / 100 g 9/10 
Spring mix Low GI 15 GL 1 / 100 g 9/10 
Spring onion (raw) Low GI 15 GL 1 / 100 g 9/10 
Spring Salad Low GI 15 GL 1 / 100 g 9.5/10 
Sprouted soybeans Low GI 15 GL 1 / 100 g 9/10 
Sprouts Low GI 25 GL 1 / 100 g 9/10 
Squash Low GI 15 GL 1 / 100 g 9.5/10 
Steamed artichoke (no oil, no salt) Low GI 15 GL 1 / 100 g 10/10 
Steamed asparagus Low GI 15 GL 1 / 100 g 9/10 
Steamed broccoli Low GI 10 GL 1 / 100 g 10/10 
Steamed broccoli mashed with avocado Low GI 15 GL 1 / 100 g 10/10 
Steamed brussels sprouts Low GI 15 GL 1 / 100 g 10/10 
Steamed cauliflower Low GI 15 GL 1 / 100 g 9/10 
Steamed green beans Low GI 15 GL 1 / 100 g 9/10 
Steamed Kale Low GI 15 GL 1 / 100 g 10/10 
Steamed Spinach Low GI 15 GL 1 / 100 g 9/10 
Steamed Swiss chard Low GI 15 GL 1 / 100 g 9/10 
Steamed tempeh Low GI 15 GL 1 / 100 g 8.5/10 
Steamed tofu Low GI 15 GL 1 / 100 g 8/10 
Steamed zucchini Low GI 15 GL 1 / 100 g 10/10 
Stir-fried mushrooms and bean sprouts Low GI 15 GL 1 / 100 g 8/10 
Stout beer Low GI 15 GL 1 / 100 g 2/10 
Strawberries gently cooked with erythritol Low GI 20 GL 1 / 100 g 9/10 
Strawberry tomatoes Low GI 15 GL 1 / 100 g 9.5/10 
String Beans Low GI 15 GL 1 / 100 g 9/10 
Stuffed mushroom Low GI 20 GL 1 / 100 g 9/10 
Sugar free vegan yogurt Low GI 25 GL 1 / 100 g 7/10 
Sugar snap peas Low GI 15 GL 1 / 100 g 9/10 
Sugar-Free Caramel Syrup Low GI 5 GL 1 / 100 g 7/10 
Sugar-Free Low-Carb Donut Low GI 15 GL 1 / 100 g 6.5/10 
Sugar-Free Ranch Dressing Low GI 10 GL 1 / 100 g 4/10 Sunflower sprouts Low GI 15 GL 1 / 100 g 9/10 
Super greens Low GI 15 GL 1 / 100 g 9.8/10 
Sweet Pepper Low GI 15 GL 1 / 100 g 9/10 
Swiss Chard Low GI 15 GL 1 / 100 g 10/10 
Tahini and cocoa spread Low GI 5 GL 1 / 100 g 8/10 
Tahini lemon herb dressing Low GI 15 GL 1 / 100 g 7/10 
Tapioca fiber Low GI 10 GL 1 / 100 g 9/10 
Tempeh Low GI 15 GL 1 / 100 g 9/10 
Tempeh Bacon Low GI 15 GL 1 / 100 g 8/10 
Tenderstem Broccoli Low GI 15 GL 1 / 100 g 10/10 
Tofu and broccoli filling Low GI 20 GL 1 / 100 g 9/10 
Tofu and Maitake Sticks Low GI 15 GL 1 / 100 g 9/10 
Tofu cutlet Low GI 15 GL 1 / 100 g 7/10 
Tofu mixed with herbs Low GI 15 GL 1 / 100 g 8/10 Tofu nori wrap Low GI 15 GL 1 / 100 g 7/10 
Tofu scramble Low GI 20 GL 1 / 100 g 8/10 
Tofu strips (air-fried, minimal oil) Low GI 15 GL 1 / 100 g 8/10 
Tofu-based plant cheese alternative Low GI 20 GL 1 / 100 g 7/10 
Tom yum soup Low GI 25 GL 1 / 100 g 8.5/10 
Tomato and pepper sauce Low GI 15 GL 1 / 100 g 8/10 
Tomato salsa Low GI 20 GL 1 / 100 g 9/10 
Tomatoes Low GI 15 GL 1 / 100 g 9/10 
Tossed salad Low GI 15 GL 1 / 100 g 10/10 
Traditional Kimchi Low GI 15 GL 1 / 100 g 9/10 
Tuna and green onion stew Low GI 20 GL 1 / 100 g 9/10 Tuna poke Low GI 5 GL 1 / 100 g 8/10 
Turkey and vegetable stew Low GI 25 GL 1 / 100 g 9/10 
Turkey gravy Low GI 25 GL 1 / 100 g 7/10 
Turkey ragu Low GI 20 GL 1 / 100 g 8/10 
Tuscan kale Low GI 15 GL 1 / 100 g 9/10 
Tuscan Kale Low GI 2 GL 1 / 100 g 10/10 
Uncooked cauliflower Low GI 15 GL 1 / 100 g 10/10 
Unflavored Unsalted Tempeh Low GI 15 GL 1 / 100 g 9/10 
Unsalted Herb & Spice Broth Low GI 15 GL 1 / 100 g 10/10 
Unsalted Pecan Nuts Low GI 10 GL 1 / 100 g 9/10 
Unsweetened almond-based yogurt with chili flakes Low GI 15 GL 1 / 100 g 8/10 
Unsweetened Low-Sodium Hummus Low GI 6 GL 1 / 100 g 8/10 
Unsweetened Sauerkraut Low GI 15 GL 1 / 100 g 8/10 
Vanilla almond milk Low GI 30 GL 1 / 100 g 6/10 
Vegan cottage cheese dip Low GI 25 GL 1 / 100 g 6/10 
Vegan cream cheese Low GI 30 GL 1 / 100 g 5/10 
Vegan kefir Low GI 25 GL 1 / 100 g 8/10 
Vegan kimchi Low GI 15 GL 1 / 100 g 8/10 
Vegan yogurt Low GI 25 GL 1 / 100 g 8/10 
Vegetable broth thickened with chia seeds Low GI 15 GL 1 / 100 g 9/10 
Vegetable drink Low GI 20 GL 1 / 100 g 9/10 
