Dairy
859 foods
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.
Sorted by glycemic load per 100 g, lowest first.
Chobani 0 Sugar Creamer Low GI 10 GL 0.2 / 100 g 6/10 
Sweetened milk and cream blend (with natural non-glycemic sweetener) Low GI 5 GL 0.2 / 100 g 6.5/10 
Zero Sugar Dairy Creamer Low GI 10 GL 0.2 / 100 g 4/10 
Lactic ferments Low GI 15 GL 0.3 / 100 g 8/10 
Vanilla creamer Low GI 10 GL 0.3 / 100 g 7/10 
Paneer Low GI 27 GL 0.3 / 100 g 6/10 
Baked omelet Low GI 20 GL 0.4 / 100 g 6/10 
Frozen plain unsweetened Greek yogurt bites Low GI 11 GL 0.4 / 100 g 8/10 Greek yogurt (plain, nonfat) Low GI 11 GL 0.4 / 100 g 8/10 
Lactose-free greek yogurt (strained, low-fat, with probiotics) Low GI 11 GL 0.4 / 100 g 8/10 
Scallion cream Low GI 10 GL 0.4 / 100 g 6/10 
Whey water Low GI 30 GL 0.4 / 100 g 8/10 
Yogurt culture Low GI 20 GL 0.4 / 100 g 9/10 
Liquid Whey Low GI 35 GL 0.5 / 100 g 6/10 
18% Cream Low GI 15 GL 1 / 100 g 6/10 
2% Fat Yogurt Low GI 27 GL 1 / 100 g 7/10 Actimel 0% Sugar Low GI 30 GL 1 / 100 g 5/10 Ajran 2,2% Low GI 20 GL 1 / 100 g 6/10 
Albumin Cottage Cheese Low GI 27 GL 1 / 100 g 8/10 
Bieluch Full-Fat Cheese Low GI 35 GL 1 / 100 g 7.5/10 
Blended cottage cheese (low-fat, high-protein) Low GI 27 GL 1 / 100 g 8/10 
Chili skyr Low GI 35 GL 1 / 100 g 8/10 
Chili yogurt sauce Low GI 25 GL 1 / 100 g 7/10 
Cinnamon cottage cheese Low GI 30 GL 1 / 100 g 8/10 
Classic Tzatziki Low GI 20 GL 1 / 100 g 8/10 
Cocoa powder and plain greek yogurt combination Low GI 20 GL 1 / 100 g 9/10 Cottage cheese Low GI 27 GL 1 / 100 g 7/10 
Cottage cheese Low GI 10 GL 1 / 100 g 8/10 Cottage cheese Low GI 27 GL 1 / 100 g 8.5/10 
Cottage cheese and egg pancake Low GI 25 GL 1 / 100 g 8/10 
Cottage cheese and mascarpone blend with vanilla and monk fruit sweetener Low GI 25 GL 1 / 100 g 6/10 
Cottage cheese and yogurt pasta Low GI 30 GL 1 / 100 g 7/10 Cottage cheese cream Low GI 35 GL 1 / 100 g 6/10 
Cottage cheese enriched with hemp seeds Low GI 30 GL 1 / 100 g 7.5/10 Cottage cheese with probiotic cultures Low GI 27 GL 1 / 100 g 7.5/10 
Cottage cheese with tomato Low GI 30 GL 1 / 100 g 8/10 
Cottage cheese with vanilla and xylitol Low GI 35 GL 1 / 100 g 8/10 
Cream Low GI 30 GL 1 / 100 g 6/10 Cream cheese 3.9% Low GI 30 GL 1 / 100 g 6/10 Cream cheese with olives Low GI 35 GL 1 / 100 g 5/10 
Cream Cheese with Onion and Chives Low GI 35 GL 1 / 100 g 6/10 
Cream cheese with radish Low GI 35 GL 1 / 100 g 6.5/10 Curd cheese Low GI 27 GL 1 / 100 g 7/10 Curd cheese Low GI 27 GL 1 / 100 g 8/10 Curd cheese for cheesecake Low GI 30 GL 1 / 100 g 7/10 
Curd cheese with yogurt Low GI 35 GL 1 / 100 g 8/10 
Egg casserole Low GI 25 GL 1 / 100 g 6/10 
Extra Creamy Skyr Low GI 35 GL 1 / 100 g 8.5/10 
Fage 0% Fat Yogurt Low GI 35 GL 1 / 100 g 7/10 
Fairlife Milk Low GI 30 GL 1 / 100 g 7/10 
Farmer's cheese Low GI 27 GL 1 / 100 g 8/10 
Fat-free quark Low GI 30 GL 1 / 100 g 9/10 
Filtered Milk Low GI 27 GL 1 / 100 g 8/10 
Fresh Cheese Low GI 27 GL 1 / 100 g 7/10 
Full-Fat Greek Yogurt Low GI 20 GL 1 / 100 g 6/10 
Full-fat quark Low GI 30 GL 1 / 100 g 7/10 
Garlic herb cottage cheese Low GI 35 GL 1 / 100 g 8/10 
Garlic yogurt sauce Low GI 20 GL 1 / 100 g 8/10 
Grainy cottage cheese Low GI 30 GL 1 / 100 g 7.5/10 
Greek yogurt Low GI 11 GL 1 / 100 g 8/10 Greek yogurt Low GI 35 GL 1 / 100 g 7/10 
Greek yogurt alfredo sauce (light) Low GI 20 GL 1 / 100 g 6.5/10 
Greek yogurt cocoa dip (with non-nutritive sweetener) Low GI 25 GL 1 / 100 g 8/10 
Greek yogurt dip with smoked paprika and lemon Low GI 20 GL 1 / 100 g 8/10 Greek yogurt egg spread with parsley Low GI 25 GL 1 / 100 g 7.5/10 
Greek yogurt frosting Low GI 20 GL 1 / 100 g 8/10 
Greek yogurt herb dressing (low fat, high protein) Low GI 20 GL 1 / 100 g 7/10 Greek yogurt with extra virgin olive oil and herbs Low GI 20 GL 1 / 100 g 7/10 Greek yogurt with vanilla bean and stevia/monk fruit Low GI 15 GL 1 / 100 g 8/10 
Greek Yogurt Zero Sugar Toasted Coconut Vanilla Low GI 25 GL 1 / 100 g 9/10 
Half & half creamer Low GI 30 GL 1 / 100 g 5/10 
Half-Fat Curd Low GI 30 GL 1 / 100 g 7/10 
Herb kefir yogurt Low GI 25 GL 1 / 100 g 9/10 Herb quark Low GI 30 GL 1 / 100 g 8/10 
Herbed Kefir Dressing Low GI 25 GL 1 / 100 g 8/10 
High protein cheese spread Low GI 35 GL 1 / 100 g 8/10 
High protein cottage cheese Low GI 27 GL 1 / 100 g 8/10 High protein quark Low GI 30 GL 1 / 100 g 8/10 High protein skim yogurt Low GI 35 GL 1 / 100 g 8/10 
High protein yogurt Low GI 35 GL 1 / 100 g 7/10 
High-protein cheese Low GI 30 GL 1 / 100 g 8.5/10 High-protein quark with ground flaxseeds and Ceylon cinnamon Low GI 30 GL 1 / 100 g 8/10 
High-protein, low-sugar vanilla yogurt Low GI 20 GL 1 / 100 g 8/10 
Icelandic cultured dairy (plain skyr, no added sugar) Low GI 36 GL 1 / 100 g 9/10 
Icelandic Skyr Yogurt Low GI 36 GL 1 / 100 g 8/10 
Icelandic-style strained yogurt with chopped chives Low GI 36 GL 1 / 100 g 8/10 
Italian-style cheese spread Low GI 27 GL 1 / 100 g 6.5/10 
Italian-type cheese Low GI 27 GL 1 / 100 g 5.5/10 
Kefir (low-fat, unsweetened) Low GI 25 GL 1 / 100 g 8/10 
Kefir grains Low GI 10 GL 1 / 100 g 8/10 
Kiri Fresh Cheese Low GI 35 GL 1 / 100 g 5.5/10 
Körözött Low GI 20 GL 1 / 100 g 6.5/10 
Körözött cheese spread Low GI 20 GL 1 / 100 g 6/10 
Labneh cheese Low GI 20 GL 1 / 100 g 7/10 
Labneh from natural yogurt Low GI 15 GL 1 / 100 g 7.5/10 Lactobacillus paracasei Shirota Low GI 15 GL 1 / 100 g 7/10 
Lactose free cottage cheese 5 percent Low GI 27 GL 1 / 100 g 7/10 Lactose free kefir Low GI 30 GL 1 / 100 g 7/10 Lactose free semi skimmed curd cheese Low GI 30 GL 1 / 100 g 7/10 Lactose-free quark Low GI 30 GL 1 / 100 g 7/10 
