Dairy - Glycemic Index Database
Complete glycemic index guide for dairy. Compare 44 foods, find low GI options, and make diabetes-friendly choices.
44
Total Foods
37
Low GI (≤55)
5
Medium GI (56-69)
2
High GI (>70)
Best Dairy for Diabetes
Low glycemic index options that help maintain stable blood sugar
Dairy to Limit with Diabetes
High glycemic index foods that may cause blood sugar spikes
Dairy with Low Glycemic Index Chart (≤55) - Best for Blood Sugar Control
These dairy have a low glycemic index, causing a slow and steady rise in blood sugar. Ideal for diabetes management and sustained energy.
Cream
Dairy
GI 0
Glycemic Index0 (Low)
0
55
70
100
196
calories
3.7g
carbs
0
GL
Protein: 2.7gFat: 19g
Cream - 30%
Dairy
GI 0
Glycemic Index0 (Low)
0
55
70
100
296
calories
3.7g
carbs
0
GL
Protein: 2.8gFat: 30g
Sour cream
Dairy
GI 0
Glycemic Index0 (Low)
0
55
70
100
193
calories
3.7g
carbs
0
GL
Protein: 2.7gFat: 19g
Cheese - Mozzarella, pressed cottage cheese, etc
Dairy
GI 0
Glycemic Index0 (Low)
0
55
70
100
242
calories
1g
carbs
0
GL
Protein: 18.8gFat: 18.1g
Cheddar
Dairy
GI 0
Glycemic Index0 (Low)
0
55
70
100
402
calories
1.3g
carbs
0
GL
Protein: 25gFat: 33g
Tofu cheese
Dairy
GI 15
Glycemic Index15 (Low)
0
55
70
100
73
calories
4.2g
carbs
0.6
GL
Protein: 8.1gFat: 0.6g
Soy yogurt - natural
Dairy
GI 20
Glycemic Index20 (Low)
0
55
70
100
64
calories
8g
carbs
1.6
GL
Protein: 3.7gFat: 2g
Soya cream
Dairy
GI 20
Glycemic Index20 (Low)
0
55
70
100
500
calories
64.4g
carbs
12.9
GL
Protein: 3.4gFat: 25.5g
Goat milk
Dairy
GI 24
Glycemic Index24 (Low)
0
55
70
100
69
calories
4.4g
carbs
1.1
GL
Protein: 3.6gFat: 4.1g
Kefir low-fat
Dairy
GI 25
Glycemic Index25 (Low)
0
55
70
100
30
calories
0.1g
carbs
0
GL
Protein: 3gFat: 3.8g
Skim milk
Dairy
GI 27
Glycemic Index27 (Low)
0
55
70
100
31
calories
0.2g
carbs
0.1
GL
Protein: 3gFat: 4.7g
Whole milk 3%
Dairy
GI 27
Glycemic Index27 (Low)
0
55
70
100
64
calories
4.6g
carbs
1.2
GL
Protein: 3.3gFat: 3.7g
Almond milk
Dairy
GI 30
Glycemic Index30 (Low)
0
55
70
100
51
calories
13g
carbs
3.9
GL
Protein: 18.6gFat: 53.7g
Soya milk
Dairy
GI 30
Glycemic Index30 (Low)
0
55
70
100
54
calories
6g
carbs
1.8
GL
Protein: 3.3gFat: 1.8g
Skim cheese
Dairy
GI 30
Glycemic Index30 (Low)
0
55
70
100
71
calories
1.3g
carbs
0.4
GL
Protein: 16.5gFat: 0g
Cream - 10%
Dairy
GI 30
Glycemic Index30 (Low)
0
55
70
100
118
calories
10g
carbs
3
GL
Protein: 2.8gFat: 3.7g
Chees Feta
Dairy
GI 30
Glycemic Index30 (Low)
0
55
70
100
264
calories
4.1g
carbs
1.2
GL
Protein: 14gFat: 21g
Cottage cheese
Dairy
GI 30
Glycemic Index30 (Low)
0
55
70
100
103
calories
2.7g
carbs
0.8
GL
Protein: 12.5gFat: 4.5g
Cottage cheese 9% fat
Dairy
GI 30
Glycemic Index30 (Low)
0
55
70
100
185
calories
9g
carbs
2.7
GL
Protein: 14gFat: 2g
Low-fat cottage cheese
Dairy
GI 30
Glycemic Index30 (Low)
0
55
70
100
88
calories
1g
carbs
0.3
GL
Protein: 18gFat: 1.2g
Kefir - 1% fat
Dairy
GI 31
Glycemic Index31 (Low)
0
55
70
100
37
calories
4g
carbs
1.2
GL
Protein: 3gFat: 1g
Milk
Dairy
GI 31
Glycemic Index31 (Low)
0
55
70
100
53
calories
5g
carbs
1.6
GL
Protein: 3gFat: 2.5g
Natural milk
Dairy
GI 32
Glycemic Index32 (Low)
0
55
70
100
60
calories
4.2g
carbs
1.3
GL
Protein: 3.1gFat: 4.8g
Fat-free yogurt
Dairy
GI 33
Glycemic Index33 (Low)
0
55
70
100
56
calories
7.6g
carbs
2.5
GL
Protein: 5.7gFat: 0.2g
Cream - 18%
Dairy
GI 33
Glycemic Index33 (Low)
0
55
70
100
189
calories
3.8g
carbs
1.3
GL
Protein: 2.9gFat: 18g
Chocolate milk
Dairy
GI 34
Glycemic Index34 (Low)
0
55
70
100
88
calories
10.9g
carbs
3.7
GL
Protein: 3.3gFat: 3.6g
Whole milk
Dairy
GI 34
Glycemic Index34 (Low)
0
55
70
100
63
calories
4.6g
carbs
1.6
GL
Protein: 3.1gFat: 3.6g
Yogurt
Dairy
GI 35
Glycemic Index35 (Low)
0
55
70
100
82
calories
4.7g
carbs
1.6
GL
Protein: 9.1gFat: 3.4g
Yogurt 1.5% natural
Dairy
GI 35
Glycemic Index35 (Low)
0
55
70
100
47
calories
1.5g
carbs
0.5
GL
Protein: 5gFat: 3.5g
Ice cream - with fructose
Dairy
GI 35
Glycemic Index35 (Low)
0
55
70
100
391
calories
27g
carbs
9.4
GL
Protein: 10.7gFat: 26.5g
Soya milk ice cream
Dairy
GI 35
Glycemic Index35 (Low)
0
55
70
100
180
calories
17g
carbs
6
GL
Protein: 10.9gFat: 7.3g
Kefir - regular
Dairy
GI 36
Glycemic Index36 (Low)
0
55
70
100
56
calories
4g
carbs
1.4
GL
Protein: 2.8gFat: 3.2g
Coconut Milk
Dairy
GI 40
Glycemic Index40 (Low)
0
55
70
100
197
calories
2.8g
carbs
1.1
GL
Protein: 2gFat: 21.3g
Curd
Dairy
GI 45
Glycemic Index45 (Low)
0
55
70
100
340
calories
23g
carbs
10.3
GL
Protein: 7gFat: 10g
Ice cream - skim, vanilla
Dairy
GI 46
Glycemic Index46 (Low)
0
55
70
100
138
calories
30.1g
carbs
13.8
GL
Protein: 4.5gFat: 0g
Sweet yogurt
Dairy
GI 52
Glycemic Index52 (Low)
0
55
70
100
71
calories
9.1g
carbs
4.7
GL
Protein: 2.8gFat: 2.5g
Fruit yogurt
Dairy
GI 52
Glycemic Index52 (Low)
0
55
70
100
105
calories
2.8g
carbs
1.5
GL
Protein: 5.1gFat: 15.7g
Dairy with Medium Glycemic Index Chart (56-69) - Moderate Impact
These dairy have a moderate glycemic index. Best consumed with protein or fiber to minimize blood sugar impact.
Sour cream - 20%
Dairy
GI 56
Glycemic Index56 (Medium)
0
55
70
100
204
calories
20g
carbs
11.2
GL
Protein: 2.8gFat: 3.2g
Processed cheese
Dairy
GI 57
Glycemic Index57 (Medium)
0
55
70
100
323
calories
27g
carbs
15.4
GL
Protein: 20gFat: 3.8g
Vanilla ice cream - regular, with sugar
Dairy
GI 60
Glycemic Index60 (Medium)
0
55
70
100
207
calories
24g
carbs
14.4
GL
Protein: 3.5gFat: 11g
Ice cream
Dairy
GI 62
Glycemic Index62 (Medium)
0
55
70
100
207
calories
24g
carbs
14.9
GL
Protein: 3.5gFat: 11g
Oat milk - raw
Dairy
GI 69
Glycemic Index69 (Medium)
0
55
70
100
48
calories
5.1g
carbs
3.5
GL
Protein: 0.8gFat: 2.7g
Dairy with High Glycemic Index Chart (>70) - Quick Energy Source
These dairy have a high glycemic index, causing rapid blood sugar spikes. Use caution with diabetes - best for post-workout recovery or when quick energy is needed.