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.
Lactose-Free Sour Cream Low GI 35 GL 1 / 100 g 6/10 
Light cheese Low GI 30 GL 1 / 100 g 7.5/10 
Light ricotta Low GI 27 GL 1 / 100 g 8/10 
Low fat herb labneh Low GI 20 GL 1 / 100 g 8/10 
Low-fat cottage cheese Low GI 27 GL 1 / 100 g 9/10 
Low-fat cottage cheese blended with cucumber and herbs Low GI 25 GL 1 / 100 g 8/10 
Low-fat cottage cheese with scallions and fresh herbs Low GI 27 GL 1 / 100 g 7/10 
Low-fat curd cheese with nigella seeds Low GI 30 GL 1 / 100 g 8/10 
Low-fat greek yogurt with mustard powder Low GI 35 GL 1 / 100 g 8/10 
Low-fat quark Low GI 30 GL 1 / 100 g 7/10 Low-fat quark Low GI 30 GL 1 / 100 g 9/10 
Low-Fat Quark Low GI 30 GL 1 / 100 g 8/10 
Low-fat ricotta cheese Low GI 27 GL 1 / 100 g 7/10 Mascarpone cheese with raw almond butter and cinnamon Low GI 10 GL 1 / 100 g 5/10 Matsoni Low GI 27 GL 1 / 100 g 7/10 Mexican-style cream cheese Low GI 35 GL 1 / 100 g 7/10 Minted labneh Low GI 15 GL 1 / 100 g 7/10 
Nonfat greek yogurt herb dip Low GI 35 GL 1 / 100 g 9/10 
Nonfat Skyr Low GI 36 GL 1 / 100 g 9/10 Omelet with mushrooms and avocado Low GI 15 GL 1 / 100 g 8/10 Organic cottage cheese Low GI 27 GL 1 / 100 g 7/10 Organic low-sodium cottage cheese Low GI 27 GL 1 / 100 g 8/10 
Paneer Low GI 27 GL 1 / 100 g 7/10 
Piatnica Cottage Cheese Low GI 27 GL 1 / 100 g 8/10 
Piątnica Skyr Low GI 35 GL 1 / 100 g 8.5/10 
Plain cheese Low GI 30 GL 1 / 100 g 8/10 
Plain full-fat Greek yogurt with ube extract and toasted almond slivers Low GI 20 GL 1 / 100 g 7/10 
Plain greek yogurt with cinnamon and walnuts Low GI 20 GL 1 / 100 g 8/10 
Plain Icelandic Skyr Low GI 36 GL 1 / 100 g 8/10 
Plain unsweetened yogurt Low GI 14 GL 1 / 100 g 8/10 
Plain whole milk curd Low GI 35 GL 1 / 100 g 8/10 Pressed cottage cheese Low GI 27 GL 1 / 100 g 7/10 
Protein shake with unsweetened greek yogurt and water Low GI 35 GL 1 / 100 g 8.5/10 
Quark Cheese Low GI 35 GL 1 / 100 g 6.5/10 Quark with fresh mint and olive oil Low GI 35 GL 1 / 100 g 8/10 Queijo fresco Low GI 27 GL 1 / 100 g 7/10 
Raita Low GI 25 GL 1 / 100 g 8.5/10 
Raita (low-fat greek yogurt, cucumber, spices) Low GI 20 GL 1 / 100 g 9/10 
Reduced-fat paneer Low GI 30 GL 1 / 100 g 7/10 
Ricotta Low GI 27 GL 1 / 100 g 7.5/10 
Ricotta cheese (fresh, soft, low sodium) Low GI 27 GL 1 / 100 g 7/10 
Ricotta cheese and almond butter blend with vanilla Low GI 15 GL 1 / 100 g 6.5/10 
Ricotta cheese with cinnamon and stevia Low GI 15 GL 1 / 100 g 7/10 
Ricotta dough Low GI 15 GL 1 / 100 g 8/10 Semi skimmed coffee cream Low GI 27 GL 1 / 100 g 5/10 Semi skimmed fromage blanc Low GI 30 GL 1 / 100 g 7/10 Semi skimmed white cheese Low GI 30 GL 1 / 100 g 7/10 
Semi-fat Curd Cheese Low GI 30 GL 1 / 100 g 8/10 
Semi-fat quark Low GI 30 GL 1 / 100 g 8/10 
Semi-skimmed cottage cheese Low GI 30 GL 1 / 100 g 8/10 Sheep milk ricotta Low GI 27 GL 1 / 100 g 7/10 Sheep's milk skyr Low GI 35 GL 1 / 100 g 8/10 
Siggi's Skyr Yogurt Low GI 35 GL 1 / 100 g 9/10 Skim cottage cheese Low GI 27 GL 1 / 100 g 8/10 Skim white cheese Low GI 30 GL 1 / 100 g 8/10 Skyr Low GI 36 GL 1 / 100 g 8/10 Skyr (3-5% fat) Low GI 36 GL 1 / 100 g 8/10 
Skyr (icelandic yogurt) Low GI 36 GL 1 / 100 g 8/10 
Skyr Garlic Yogurt Sauce Low GI 35 GL 1 / 100 g 8/10 Skyru Naturalny Low GI 36 GL 1 / 100 g 8/10 
Small Curd Cottage Cheese Low GI 27 GL 1 / 100 g 8/10 
Sour Cream Low GI 27 GL 1 / 100 g 6/10 Sour cream 18% Low GI 20 GL 1 / 100 g 4/10 
Sour cream sauce Low GI 20 GL 1 / 100 g 4/10 
Sour milk Low GI 27 GL 1 / 100 g 8/10 
Soy milk kefir Low GI 30 GL 1 / 100 g 7/10 Sugar free vanilla skyr Low GI 35 GL 1 / 100 g 8/10 Tarator Low GI 25 GL 1 / 100 g 7/10 
Thick, creamy yogurt sweetened with stevia Low GI 20 GL 1 / 100 g 9/10 Tomato curd cheese Low GI 35 GL 1 / 100 g 7/10 Tomato raita Low GI 25 GL 1 / 100 g 8/10 
Too Good Yogurt Low GI 20 GL 1 / 100 g 9/10 
Tzatziki Low GI 20 GL 1 / 100 g 7/10 
Unsweetened greek yogurt and ground flaxseed blend Low GI 20 GL 1 / 100 g 9/10 
Unsweetened yogurt Low GI 20 GL 1 / 100 g 7/10 
Whipped cottage cheese dessert with mint and erythritol Low GI 15 GL 1 / 100 g 8/10 
White curd cheese Low GI 30 GL 1 / 100 g 8/10 Yogurt cheese Low GI 20 GL 1 / 100 g 7/10 
Yogurt drink Low GI 20 GL 1 / 100 g 6/10 Yogurt starter Low GI 35 GL 1 / 100 g 8/10 
Yogurt with natural vanilla and erythritol Low GI 15 GL 1 / 100 g 8/10 Ayran Low GI 25 GL 1.1 / 100 g 8/10 Natural kefir with ground flaxseed Low GI 25 GL 1.1 / 100 g 8/10 Fermented plain kefir with raw almond slivers Low GI 25 GL 1.2 / 100 g 8/10 
Goat milk Low GI 27 GL 1.2 / 100 g 7/10 
Low-Fat Kefir Low GI 30 GL 1.2 / 100 g 8/10 Natural unsweetened kefir with chia seeds Low GI 25 GL 1.2 / 100 g 8/10 Omelette with tomato Low GI 35 GL 1.2 / 100 g 7/10 
Whole Milk Kefir Low GI 25 GL 1.2 / 100 g 7/10 
Milk 2% Low GI 27 GL 1.3 / 100 g 6/10 
Reduced-Fat Milk Low GI 27 GL 1.3 / 100 g 6/10 Semi skimmed cow milk Low GI 27 GL 1.3 / 100 g 6/10 
Whole milk Low GI 27 GL 1.3 / 100 g 6/10 Acidophilus milk 1.5% Low GI 30 GL 1.4 / 100 g 7/10 Bear Brand Sterilized Milk Low GI 27 GL 1.4 / 100 g 6/10 Cream cheese with bell pepper and chili Low GI 35 GL 1.4 / 100 g 6/10 
Goat kefir Low GI 30 GL 1.4 / 100 g 8/10 High protein kefir Low GI 30 GL 1.4 / 100 g 7/10 High protein kefir skyr Low GI 35 GL 1.4 / 100 g 8/10 
High protein lactose free skim milk Low GI 30 GL 1.4 / 100 g 7/10 
