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.
Vegetable frittata (baked egg dish with non-starchy vegetables, minimal cheese) Low GI 20 GL 1 / 100 g 8/10 
Vegetable Gravy (homemade, simmered vegetables, herbs, spices, water) Low GI 15 GL 1 / 100 g 7/10 
Vegetable jelly with agar Low GI 15 GL 1 / 100 g 8/10 
Vegetable miso soup Low GI 20 GL 1 / 100 g 8/10 
Vegetables Low GI 25 GL 1 / 100 g 7/10 
Vine tomatoes Low GI 15 GL 1 / 100 g 10/10 
Vintage cola Low GI 15 GL 1 / 100 g 5/10 
Volvic Touch of Lemon and Lime Medium GI 65 GL 1 / 100 g 4/10 
Wakame (edible seaweed) Low GI 5 GL 1 / 100 g 8/10 
Walnut and nutritional yeast cheese topping Low GI 10 GL 1 / 100 g 8/10 
Walnut and pepita mix Low GI 15 GL 1 / 100 g 8.5/10 
Water infused with fresh raspberries and chia seeds Low GI 10 GL 1 / 100 g 9/10 
Wheat beer Low GI 15 GL 1 / 100 g 4/10 
Whipped topping Low GI 10 GL 1 / 100 g 2/10 
White asparagus Low GI 15 GL 1 / 100 g 9/10 
White button mushrooms Low GI 10 GL 1 / 100 g 8/10 
White cabbage Low GI 10 GL 1 / 100 g 9/10 
White paprika rings Low GI 15 GL 1 / 100 g 9.5/10 
White radish Low GI 15 GL 1 / 100 g 9/10 
White Tofu Low GI 15 GL 1 / 100 g 9/10 
Whole edamame beans, lightly salted and steamed Low GI 15 GL 1 / 100 g 9/10 
Whole pumpkin seeds Low GI 10 GL 1 / 100 g 8/10 
Whole, unprocessed acai berries Low GI 15 GL 1 / 100 g 9/10 
Wild asparagus Low GI 15 GL 1 / 100 g 10/10 
Wild garlic Low GI 15 GL 1 / 100 g 9.5/10 
Wild mushroom salad Low GI 10 GL 1 / 100 g 9/10 
Wing sauce Low GI 20 GL 1 / 100 g 3/10 
Winged Beans Low GI 15 GL 1 / 100 g 9/10 
Yellow beans Low GI 15 GL 1 / 100 g 9.5/10 
Yellow bell pepper Low GI 15 GL 1 / 100 g 9/10 
Yellow chili pepper Low GI 15 GL 1 / 100 g 9.5/10 
Yellow squash Low GI 15 GL 1 / 100 g 9.5/10 
Yellow string beans Low GI 15 GL 1 / 100 g 9.5/10 
Young garlic shoots Low GI 15 GL 1 / 100 g 10/10 
Young onions (spring onions, scallions) Low GI 15 GL 1 / 100 g 9/10 
Zucchini and cauliflower sauce (pureed) Low GI 20 GL 1 / 100 g 9/10 
Zucchini and chicken yogurt casserole Low GI 25 GL 1 / 100 g 8/10 
Zucchini and leek pureed soup Low GI 20 GL 1 / 100 g 9/10 
Zucchini Chunks Low GI 15 GL 1 / 100 g 10/10 
Zucchini noodles with low-sugar tomato sauce Low GI 20 GL 1 / 100 g 9/10 
Zucchini rolls with cabbage and mushrooms Low GI 20 GL 1 / 100 g 9/10 
Zucchini Salad Low GI 15 GL 1 / 100 g 9.7/10 
Zucchini sauce Low GI 20 GL 1 / 100 g 8/10 
Fresh orange peel with natural non-glycemic sweetener Low GI 10 GL 1.1 / 100 g 9/10 
Homemade chicken coconut curry with non-starchy vegetables Low GI 30 GL 1.2 / 100 g 8.5/10 
Keto bread Low GI 15 GL 1.2 / 100 g 9/10 
Cauliflower pancake Low GI 25 GL 1.3 / 100 g 8/10 
High Protein Shake Low GI 35 GL 1.4 / 100 g 6/10 
Keto tortilla Low GI 20 GL 1.4 / 100 g 8.5/10 
Red Onion Low GI 15 GL 1.4 / 100 g 9/10 
Soy-coconut milk Low GI 35 GL 1.4 / 100 g 6.5/10 
Tuna Paste Low GI 35 GL 1.4 / 100 g 6.5/10 
Turkey sausage gravy (with reduced-fat milk) Low GI 35 GL 1.4 / 100 g 6/10 
White onion Low GI 15 GL 1.4 / 100 g 9/10 
Whole Onion Low GI 15 GL 1.4 / 100 g 9/10 
Whole, fresh yellow onion Low GI 15 GL 1.4 / 100 g 8/10 
Zucchini hummus Low GI 20 GL 1.4 / 100 g 8/10 
Almond flour, chia, and flax seed muffin (low-carb) Low GI 15 GL 1.5 / 100 g 8/10 
Gluten-free flaxseed bread Low GI 15 GL 1.5 / 100 g 9/10 
Minced beef with tomato sauce Low GI 35 GL 1.5 / 100 g 6/10 
Chia and flaxseed wraps Low GI 5 GL 1.6 / 100 g 9/10 
Light beer Medium GI 66 GL 1.6 / 100 g 6/10 
Seed blend Low GI 5 GL 1.7 / 100 g 9.5/10 
Ripe guava Low GI 12 GL 1.7 / 100 g 9/10 
High protein almonds Low GI 15 GL 1.8 / 100 g 8/10 
Nut and seed crackers Low GI 15 GL 1.8 / 100 g 8/10 
Almond flakes Low GI 15 GL 1.9 / 100 g 9/10 
Blanched almonds Low GI 15 GL 1.9 / 100 g 8/10 
Acerola Low GI 20 GL 2 / 100 g 10/10 
Almond butter and unsweetened cocoa powder blend Low GI 15 GL 2 / 100 g 9/10 
Almond flakes with added dietary fiber Low GI 15 GL 2 / 100 g 7/10 
Almond Yogurt Low GI 25 GL 2 / 100 g 9/10 
Almonds coated with unsweetened cocoa powder Low GI 15 GL 2 / 100 g 8/10 
Amla (indian gooseberry) extract Low GI 15 GL 2 / 100 g 9/10 
Anise seeds, dried Low GI 5 GL 2 / 100 g 9/10 
Apple Chia Jam with Erythritol Low GI 10 GL 2 / 100 g 7/10 
Apple cider Low GI 40 GL 2 / 100 g 5/10 
Apricot Jam, No Sugar Added Low GI 25 GL 2 / 100 g 9/10 
Artichoke Low GI 15 GL 2 / 100 g 9/10 
Artichoke heart Low GI 15 GL 2 / 100 g 9/10 
Asian slaw Low GI 20 GL 2 / 100 g 8/10 
Asian vegetable mix Low GI 30 GL 2 / 100 g 9/10 
Avocado guacamole Low GI 20 GL 2 / 100 g 9/10 
Avocado smoothie Low GI 25 GL 2 / 100 g 8/10 
Baingan Bharta Low GI 25 GL 2 / 100 g 8/10 
Baked cauliflower bhaji (minimal oil) Low GI 20 GL 2 / 100 g 9/10 
Baked kale chips Low GI 15 GL 2 / 100 g 7/10 
Baked okra with minimal oil and spices Low GI 20 GL 2 / 100 g 9/10 
Baked zucchini bites with flaxseed meal Low GI 20 GL 2 / 100 g 8/10 
Bean sprouts Low GI 25 GL 2 / 100 g 8/10 
Beef and vegetable stew (lean beef, mixed vegetables, light broth) Low GI 35 GL 2 / 100 g 8/10 
Beef gravy Low GI 35 GL 2 / 100 g 4/10 
Beef Rendang Low GI 35 GL 2 / 100 g 6/10 
Beet and spinach soup Low GI 30 GL 2 / 100 g 8/10 
Beetroot Soup with Turkey Broth Low GI 30 GL 2 / 100 g 8.5/10 
Black currant Low GI 15 GL 2 / 100 g 9/10 
Black currants Low GI 15 GL 2 / 100 g 9/10 
Blackberries Low GI 25 GL 2 / 100 g 9/10 
Blackcurrant Low GI 15 GL 2 / 100 g 9/10 
Boiled peanut in shell Low GI 14 GL 2 / 100 g 8/10 
