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.
Roasted pork loin in a herb-crusted almond or seed coating Low GI 10 GL 1 / 100 g 7/10 Roasted radish Low GI 15 GL 1 / 100 g 9/10 
Roasted red pepper mash Low GI 15 GL 1 / 100 g 8/10 
Roasted Seaweed Low GI 15 GL 1 / 100 g 9/10 Roasted tomato and pepper sauce Low GI 20 GL 1 / 100 g 9/10 
Roasted tomato and smoked paprika puree Low GI 20 GL 1 / 100 g 9/10 Roma tomato Low GI 15 GL 1 / 100 g 10/10 Romaine lettuce Low GI 15 GL 1 / 100 g 10/10 
Romanesco Low GI 15 GL 1 / 100 g 10/10 
Romanesco broccoli Low GI 15 GL 1 / 100 g 10/10 Rondini squash Low GI 15 GL 1 / 100 g 10/10 
Royal trumpet mushroom Low GI 10 GL 1 / 100 g 10/10 Runner beans Low GI 15 GL 1 / 100 g 10/10 
Sage Leaf Low GI 10 GL 1 / 100 g 9.5/10 Salad garnish Low GI 15 GL 1 / 100 g 9/10 Salad with balsamic vinegar Low GI 15 GL 1 / 100 g 9/10 
Salmon and avocado pasta Low GI 5 GL 1 / 100 g 8/10 
Salmon and fresh vegetables sushi roll Low GI 10 GL 1 / 100 g 9/10 Salmon filet in tomato sauce Low GI 20 GL 1 / 100 g 7.5/10 Salsa Low GI 20 GL 1 / 100 g 9/10 
Salted fennel Low GI 15 GL 1 / 100 g 8.5/10 
Salted roasted pepitas Low GI 10 GL 1 / 100 g 6/10 Samphire Low GI 15 GL 1 / 100 g 9/10 San Marzano tomatoes Low GI 15 GL 1 / 100 g 10/10 Sardine-based miso soup with low-sodium miso paste and extra seaweed Low GI 20 GL 1 / 100 g 8/10 
Sardines in tomato sauce Low GI 35 GL 1 / 100 g 7/10 Sauerkraut with mushrooms and bacon Low GI 15 GL 1 / 100 g 6/10 Sautéed broccoli rabe Low GI 15 GL 1 / 100 g 9/10 Sautéed escarole Low GI 15 GL 1 / 100 g 9/10 Sautéed greens (spinach or chard) Low GI 15 GL 1 / 100 g 9/10 
Sautéed maitake Low GI 10 GL 1 / 100 g 9.5/10 
Sautéed scallion Low GI 15 GL 1 / 100 g 9/10 
Savory cucumber relish (no added sugar) Low GI 15 GL 1 / 100 g 7/10 
Savoy cabbage Low GI 10 GL 1 / 100 g 9/10 Scallion cabbage salad Low GI 15 GL 1 / 100 g 9/10 
Scallion Greens Low GI 15 GL 1 / 100 g 10/10 
Scotch bonnet pepper Low GI 15 GL 1 / 100 g 9/10 Scrambled eggs with tomato Low GI 25 GL 1 / 100 g 7/10 Scrambled eggs with vegetables Low GI 25 GL 1 / 100 g 8/10 Sea beans Low GI 15 GL 1 / 100 g 9/10 
Sea Salad Low GI 5 GL 1 / 100 g 9/10 Seafood stew Low GI 25 GL 1 / 100 g 7/10 Seared cabbage wedges Low GI 10 GL 1 / 100 g 9/10 
Seasoned crumbled tofu (cheese alternative) Low GI 15 GL 1 / 100 g 7.5/10 Seasoned grilled chicken lettuce wrap Low GI 5 GL 1 / 100 g 9/10 
Seaweed Low GI 15 GL 1 / 100 g 8/10 
Seaweed sheet Low GI 15 GL 1 / 100 g 9/10 Semi skimmed fromage blanc Low GI 30 GL 1 / 100 g 7/10 Shabu shabu salad Low GI 25 GL 1 / 100 g 8/10 Shaggy mane mushroom Low GI 15 GL 1 / 100 g 9/10 
Shanghai bok choy Low GI 15 GL 1 / 100 g 9/10 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 Shibazuke Low GI 15 GL 1 / 100 g 6/10 Shiitake mushrooms, steamed Low GI 10 GL 1 / 100 g 9/10 Shimeji mushroom Low GI 10 GL 1 / 100 g 9/10 Shishito peppers Low GI 15 GL 1 / 100 g 10/10 Shiso leaf Low GI 10 GL 1 / 100 g 10/10 Shopska salad Low GI 20 GL 1 / 100 g 8/10 Shredded kale salad with cold-pressed olive oil and ground flaxseeds Low GI 5 GL 1 / 100 g 9/10 Shredded summer squash Low GI 15 GL 1 / 100 g 10/10 Shrimp and avocado salad Low GI 10 GL 1 / 100 g 8/10 Shrimp ceviche (shrimp marinated in citrus with tomatoes, onions, cilantro, avocado) Low GI 10 GL 1 / 100 g 8/10 Shrimp in tomato sauce Low GI 25 GL 1 / 100 g 7/10 
Silken Tofu Low GI 15 GL 1 / 100 g 8/10 
Silken tofu herb spread Low GI 15 GL 1 / 100 g 8/10 Simmered rhubarb stalks with cinnamon Low GI 15 GL 1 / 100 g 9/10 Skim espresso with milk Low GI 30 GL 1 / 100 g 7/10 
Skyr Garlic Yogurt Sauce Low GI 35 GL 1 / 100 g 8/10 
Smoked Tempeh Low GI 15 GL 1 / 100 g 7/10 
Smoked Tofu Low GI 15 GL 1 / 100 g 8/10 
Smooth cherry mousse Low GI 10 GL 1 / 100 g 8/10 
Soft Tofu Low GI 15 GL 1 / 100 g 8/10 Sojade Skyr Low GI 25 GL 1 / 100 g 8/10 Sol kadhi Low GI 25 GL 1 / 100 g 7/10 Sop bening (clear vegetable soup) Low GI 25 GL 1 / 100 g 8/10 Sorghum leaves Low GI 15 GL 1 / 100 g 9/10 
Sorrel Low GI 15 GL 1 / 100 g 8/10 Sour broth Low GI 25 GL 1 / 100 g 6/10 
Sour cream sauce Low GI 20 GL 1 / 100 g 4/10 
Sour milk Low GI 27 GL 1 / 100 g 8/10 
Soy cream Low GI 30 GL 1 / 100 g 8/10 
Soy milk kefir Low GI 30 GL 1 / 100 g 7/10 
Soy milk, unsweetened Low GI 34 GL 1 / 100 g 8/10 
Soy protein Low GI 20 GL 1 / 100 g 6/10 
Soy skyr Low GI 25 GL 1 / 100 g 8.5/10 
Soy yogurt (unsweetened, plant-based) Low GI 20 GL 1 / 100 g 8/10 
Soy-based yogurt alternative (plain, unsweetened) Low GI 20 GL 1 / 100 g 9/10 Spicy dipping sauce Low GI 20 GL 1 / 100 g 5/10 
Spinach Filling Low GI 20 GL 1 / 100 g 8.5/10 
Spinach frittata Low GI 20 GL 1 / 100 g 7.5/10 
Spinach juice Low GI 15 GL 1 / 100 g 10/10 Spinach omelette with ground flaxseeds Low GI 10 GL 1 / 100 g 8/10 Spinach sauce Low GI 25 GL 1 / 100 g 7/10 Spinach with onion Low GI 15 GL 1 / 100 g 9/10 Spinach, kale, broccoli blend Low GI 15 GL 1 / 100 g 9.5/10 Sport peppers Low GI 15 GL 1 / 100 g 5/10 Sprats in tomato sauce Low GI 35 GL 1 / 100 g 6/10 
Spring greens Low GI 15 GL 1 / 100 g 9/10 
Spring onion (raw) Low GI 15 GL 1 / 100 g 9/10 
