Foods without gluten
9,030 foods
Foods in this database with no gluten-containing ingredient listed. Wheat, rye, barley and most breads, pasta and pastries are excluded; naturally gluten-free staples such as rice, potatoes, legumes, fruit, vegetables, meat and fish remain. Always check the label of a packaged product. 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.
Pickled capers Low GI 15 GL 1 / 100 g 5/10 
Pickled cardoon Low GI 15 GL 1 / 100 g 7/10 Pickled eggplant Low GI 15 GL 1 / 100 g 6/10 Pickled gherkins Low GI 15 GL 1 / 100 g 6/10 Pickled jalapeno slices (no added sweeteners) Low GI 15 GL 1 / 100 g 6/10 
Pickled jalapeños Low GI 15 GL 1 / 100 g 6/10 Pickled kohlrabi Low GI 15 GL 1 / 100 g 8/10 Pickled long beans Low GI 20 GL 1 / 100 g 6/10 
Pickled mushrooms Low GI 15 GL 1 / 100 g 6.5/10 
Pickled okra Low GI 15 GL 1 / 100 g 6/10 Pickled plum Low GI 15 GL 1 / 100 g 6/10 Pickled red onion Low GI 15 GL 1 / 100 g 9/10 Pickled shibazuke Low GI 15 GL 1 / 100 g 6/10 Pickled vegetables in apple cider vinegar with spices, no sweeteners or sugar Low GI 20 GL 1 / 100 g 7/10 Pickled zucchini Low GI 20 GL 1 / 100 g 6/10 Pickles Low GI 15 GL 1 / 100 g 9/10 
Pico de gallo Low GI 20 GL 1 / 100 g 9.5/10 Pistachio milk Low GI 25 GL 1 / 100 g 7/10 Pistachio mousse Low GI 5 GL 1 / 100 g 5/10 Pitted olives Low GI 15 GL 1 / 100 g 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 Plant based milk Low GI 30 GL 1 / 100 g 6/10 
Plant extracts Low GI 10 GL 1 / 100 g 9/10 
Plant-based cream Low GI 35 GL 1 / 100 g 6/10 
Plant-based edible sausage casings (cellulose/seaweed) Low GI 10 GL 1 / 100 g 6/10 
Plant-based parmesan-style tofu crumble Low GI 15 GL 1 / 100 g 7/10 
Plant-based tofu paste with horseradish Low GI 20 GL 1 / 100 g 6/10 
Plum tomato Low GI 15 GL 1 / 100 g 9/10 
Poblano pepper Low GI 15 GL 1 / 100 g 9.5/10 
Pointed cabbage Low GI 15 GL 1 / 100 g 10/10 
Pointed pepper Low GI 15 GL 1 / 100 g 9.5/10 
Porcini mushrooms Low GI 10 GL 1 / 100 g 10/10 Pork adobada Low GI 20 GL 1 / 100 g 5/10 Pork al pastor Low GI 35 GL 1 / 100 g 5/10 Pork okra soup Low GI 25 GL 1 / 100 g 7/10 
Pozole broth Low GI 40 GL 1 / 100 g 8/10 
Premier protein drink Low GI 30 GL 1 / 100 g 4/10 Premier Protein shake (vanilla) Low GI 30 GL 1 / 100 g 5/10 
Premier protein shake caramel Low GI 30 GL 1 / 100 g 8/10 
Preserved lemon Low GI 20 GL 1 / 100 g 6/10 Prickly pear extract Low GI 7 GL 1 / 100 g 8/10 Protein meatballs Low GI 15 GL 1 / 100 g 6/10 
Protein shake with unsweetened greek yogurt and water Low GI 35 GL 1 / 100 g 8.5/10 
Pumpkin leaves Low GI 15 GL 1 / 100 g 10/10 
Pumpkin seed flour Low GI 10 GL 1 / 100 g 9/10 Puntarelle Low GI 15 GL 1 / 100 g 10/10 
Pureed acai berries (no added sugar) Low GI 15 GL 1 / 100 g 9/10 Pureed fresh habanero peppers with lime juice Low GI 15 GL 1 / 100 g 9/10 Pureed steamed broccoli florets Low GI 15 GL 1 / 100 g 10/10 
Purple beans Low GI 15 GL 1 / 100 g 10/10 Purple sprouting broccoli Low GI 10 GL 1 / 100 g 10/10 Purslane Low GI 15 GL 1 / 100 g 10/10 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 Quest Protein Milkshake Strawberry Low GI 35 GL 1 / 100 g 5/10 Quiche filling Low GI 20 GL 1 / 100 g 5/10 
Rabbit pâté Low GI 20 GL 1 / 100 g 6.5/10 
Radicchio Low GI 15 GL 1 / 100 g 10/10 Radish salad Low GI 15 GL 1 / 100 g 10/10 
Radish sprouts Low GI 15 GL 1 / 100 g 9/10 
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 
Raita with unsweetened almond yogurt and vegetables Low GI 20 GL 1 / 100 g 8/10 Ramsons Low GI 15 GL 1 / 100 g 10/10 
Raspberry tomato Low GI 15 GL 1 / 100 g 9.5/10 Raw cacao nibs and raw almonds blend Low GI 10 GL 1 / 100 g 9/10 
Raw daikon radish Low GI 15 GL 1 / 100 g 10/10 
Raw sauerkraut and fresh carrot mixture Low GI 15 GL 1 / 100 g 9/10 
Raw tomato salad with fresh basil, oregano, and parsley Low GI 15 GL 1 / 100 g 10/10 Raw zucchini slices with walnuts Low GI 15 GL 1 / 100 g 9/10 
Red belgian endive Low GI 15 GL 1 / 100 g 10/10 
Red cabbage extract Low GI 15 GL 1 / 100 g 10/10 
Red Cemula Low GI 15 GL 1 / 100 g 9.8/10 Red chard Low GI 15 GL 1 / 100 g 10/10 Red pepper Low GI 15 GL 1 / 100 g 10/10 Red peppers Low GI 15 GL 1 / 100 g 10/10 Red wine jus Low GI 20 GL 1 / 100 g 4/10 
Reduced-fat paneer Low GI 30 GL 1 / 100 g 7/10 
Rhubarb Low GI 15 GL 1 / 100 g 8/10 
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 Roast beef slices with roasted broccoli or zucchini Low GI 20 GL 1 / 100 g 8/10 
Roast poultry meat with vegetable mix Low GI 25 GL 1 / 100 g 9/10 Roasted bell peppers Low GI 15 GL 1 / 100 g 9/10 
Roasted brussels sprouts Low GI 15 GL 1 / 100 g 9/10 
Roasted cauliflower hummus Low GI 20 GL 1 / 100 g 9.5/10 Roasted chicken breast with spinach, walnuts, and olive oil vinaigrette Low GI 5 GL 1 / 100 g 9/10 
Roasted chicory root beverage Low GI 15 GL 1 / 100 g 8/10 Roasted Daikon Radish Strips Low GI 15 GL 1 / 100 g 9/10 
Roasted eggplant puree (baba ganoush style, plain) Low GI 15 GL 1 / 100 g 9/10 
Roasted Green Beans Low GI 15 GL 1 / 100 g 9/10 Roasted green beans flat Low GI 15 GL 1 / 100 g 9/10 
Roasted Green Onions Low GI 15 GL 1 / 100 g 9/10 Roasted jalapeño Low GI 15 GL 1 / 100 g 9/10 Roasted piquillo peppers Low GI 15 GL 1 / 100 g 9/10 
