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.
Chili cream Low GI 15 GL 1.1 / 100 g 3/10 
Faba bean protein Low GI 15 GL 1.1 / 100 g 8/10 
Hazelnuts Low GI 15 GL 1.1 / 100 g 9/10 
Oysters Low GI 15 GL 1.1 / 100 g 7/10 
Protein concentrate Low GI 15 GL 1.1 / 100 g 8/10 
Rice protein isolate Low GI 15 GL 1.1 / 100 g 5/10 Skim curd cheese Low GI 30 GL 1.1 / 100 g 8/10 Vegan pesto Low GI 15 GL 1.1 / 100 g 6/10 
Walnuts Low GI 15 GL 1.1 / 100 g 8/10 
Fresh orange peel with natural non-glycemic sweetener Low GI 10 GL 1.1 / 100 g 9/10 
Roasted cauliflower Low GI 15 GL 1.1 / 100 g 9/10 Sprouted pumpkin seeds Low GI 10 GL 1.1 / 100 g 9/10 
Yellow green bean Low GI 15 GL 1.1 / 100 g 9.5/10 
Blackberries Low GI 25 GL 1.1 / 100 g 9/10 
Lemon zest Low GI 20 GL 1.1 / 100 g 9/10 Fried eggplant Low GI 15 GL 1.1 / 100 g 5/10 Chilli Low GI 15 GL 1.1 / 100 g 9.3/10 
Cream Low GI 30 GL 1.1 / 100 g 6/10 Green chilli Low GI 15 GL 1.1 / 100 g 9.2/10 Low carb blueberry yogurt Low GI 25 GL 1.1 / 100 g 7/10 Meat casserole Low GI 35 GL 1.1 / 100 g 7.8/10 Natural kefir with ground flaxseed Low GI 25 GL 1.1 / 100 g 8/10 
Black wood ear mushroom Low GI 15 GL 1.1 / 100 g 9/10 
Canned lemon juice Low GI 20 GL 1.1 / 100 g 6/10 
Frozen green bean Low GI 15 GL 1.1 / 100 g 9/10 
Roasted red bell peppers Low GI 15 GL 1.1 / 100 g 9/10 
Roasted yellow bell peppers Low GI 15 GL 1.1 / 100 g 9/10 
Full fat cream Low GI 30 GL 1.1 / 100 g 3/10 
Onion Low GI 15 GL 1.1 / 100 g 9/10 
Coconut milk Low GI 41 GL 1.1 / 100 g 4/10 Dried dark seaweed Low GI 15 GL 1.2 / 100 g 9/10 
Red Onion Low GI 15 GL 1.2 / 100 g 9/10 
Enoki mushrooms Low GI 15 GL 1.2 / 100 g 9/10 
Quark Low GI 30 GL 1.2 / 100 g 8/10 
Cooked green bean Low GI 15 GL 1.2 / 100 g 9/10 
Kohlrabi Low GI 35 GL 1.2 / 100 g 9/10 Almond extract and coconut cream blend Low GI 15 GL 1.2 / 100 g 5/10 Chicory with milk Low GI 30 GL 1.2 / 100 g 7.2/10 
Chlorella Powder Low GI 5 GL 1.2 / 100 g 7/10 Cooked red cabbage Low GI 15 GL 1.2 / 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 Mediterranean salad Low GI 20 GL 1.2 / 100 g 9/10 
Miso butter sauce Low GI 10 GL 1.2 / 100 g 3/10 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 Pumpkin seed butter (raw) Low GI 10 GL 1.2 / 100 g 7/10 Sugar free milk Low GI 27 GL 1.2 / 100 g 8/10 White cheese Low GI 30 GL 1.2 / 100 g 6.8/10 
Whole Milk Kefir Low GI 25 GL 1.2 / 100 g 7/10 Black sesame powder Low GI 5 GL 1.3 / 100 g 7/10 
Roasted cabbage Low GI 15 GL 1.3 / 100 g 9.5/10 
Roasted eggplant Low GI 15 GL 1.3 / 100 g 9/10 
Low fat sour cream Low GI 30 GL 1.3 / 100 g 5/10 
Low fat cream Low GI 30 GL 1.3 / 100 g 5/10 
Citrus zest (lemon, lime, or orange) Low GI 10 GL 1.3 / 100 g 9/10 
Lemon Low GI 20 GL 1.3 / 100 g 9/10 Steamed milk Low GI 27 GL 1.3 / 100 g 5/10 Cooked eggplant Low GI 15 GL 1.3 / 100 g 9/10 
Chili peppers Low GI 15 GL 1.3 / 100 g 9/10 
Coleslaw Low GI 15 GL 1.3 / 100 g 9/10 
Fresh lemon juice Low GI 20 GL 1.3 / 100 g 9/10 Lactose free cream Low GI 37 GL 1.4 / 100 g 4/10 
Almonds Low GI 15 GL 1.4 / 100 g 9/10 
Cinnamon Low GI 5 GL 1.4 / 100 g 8/10 
Raw walnut butter Low GI 10 GL 1.4 / 100 g 8/10 
Sour cream Low GI 30 GL 1.4 / 100 g 6/10 Acidophilus milk 1.5% Low GI 30 GL 1.4 / 100 g 7/10 Beef stroganoff sauce with beef Low GI 35 GL 1.4 / 100 g 5/10 Double cappuccino 2% milk Low GI 30 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 milk drink Low GI 30 GL 1.4 / 100 g 6/10 Low carb cheese roll Low GI 20 GL 1.4 / 100 g 7/10 Low carb kladdkaka Low GI 18 GL 1.4 / 100 g 5/10 Low-carb savory pockets (cauliflower and almond flour crust) Low GI 18 GL 1.4 / 100 g 8/10 Molokhia soup Low GI 30 GL 1.4 / 100 g 8.2/10 
Natural skyr without sugar with chia seeds Low GI 35 GL 1.4 / 100 g 8/10 Radish concentrate Low GI 20 GL 1.4 / 100 g 7/10 Raw milk Low GI 30 GL 1.4 / 100 g 7/10 
Soy-coconut milk Low GI 35 GL 1.4 / 100 g 6.5/10 Sugar free cheesecake Low GI 20 GL 1.4 / 100 g 4/10 
Tuna Paste Low GI 35 GL 1.4 / 100 g 6.5/10 Wild boar goulash Low GI 35 GL 1.4 / 100 g 7/10 
Zucchini hummus Low GI 20 GL 1.4 / 100 g 8/10 
Kefir Low GI 30 GL 1.4 / 100 g 8/10 
Low-fat kefir Low GI 30 GL 1.4 / 100 g 8/10 
Skyr Low GI 36 GL 1.4 / 100 g 8/10 
Rosemary Low GI 7 GL 1.4 / 100 g 9/10 
Almond flour, chia, and flax seed muffin (low-carb) Low GI 15 GL 1.5 / 100 g 8/10 
Beyond Sausage Original Brat Low GI 25 GL 1.5 / 100 g 5.5/10 Cucumber seed Low GI 15 GL 1.5 / 100 g 8/10 Fermented baked milk Low GI 35 GL 1.5 / 100 g 6/10 Fermented milk drink with raw hemp hearts Low GI 30 GL 1.5 / 100 g 8/10 Fried tomato egg stir fry Low GI 35 GL 1.5 / 100 g 7.5/10 
Gluten-free flaxseed bread Low GI 15 GL 1.5 / 100 g 9/10 Goat yogurt 0% Low GI 35 GL 1.5 / 100 g 7/10 Greek yogurt (5-10% milk fat) with fresh mint Low GI 35 GL 1.5 / 100 g 7/10 Lean turkey ragu Low GI 35 GL 1.5 / 100 g 8/10 
