Foods without gluten
5,455 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.
Grated turnip Medium GI 62 GL 4 / 100 g 9/10 
Greek yogurt and fresh oranges dessert Low GI 40 GL 4 / 100 g 8/10 
Green bean casserole Low GI 45 GL 4 / 100 g 7/10 
Green smoothie Low GI 40 GL 4 / 100 g 8/10 
Guar gum and xanthan gum (thickener blend) Low GI 5 GL 4 / 100 g 7/10 
Herb and spice mix without salt Low GI 10 GL 4 / 100 g 8/10 
High protein chocolate chickpea mousse Low GI 25 GL 4 / 100 g 7/10 
High protein crisps Low GI 25 GL 4 / 100 g 8/10 
Homemade barbecue sauce (no added sugar) Low GI 35 GL 4 / 100 g 8/10 
Homemade fish cakes with oat bran Low GI 40 GL 4 / 100 g 7.5/10 
Homemade lentil soup (fresh vegetables, lentils, minimal salt) Low GI 32 GL 4 / 100 g 9/10 
Homemade mole sauce (no added sugar, reduced salt) Low GI 30 GL 4 / 100 g 7/10 
Homemade Pea and Vegetable Soup Low GI 35 GL 4 / 100 g 8.5/10 
Iced tea Medium GI 55 GL 4 / 100 g 5/10 
June plum Low GI 35 GL 4 / 100 g 9/10 
Juneberries Low GI 25 GL 4 / 100 g 9/10 
Kidney beans soup with pork knuckle Low GI 35 GL 4 / 100 g 7/10 
Korean carrot salad Low GI 35 GL 4 / 100 g 6/10 
Leek and pea mix Low GI 35 GL 4 / 100 g 9/10 
Lemon myrtle Low GI 10 GL 4 / 100 g 8/10 
Lemongrass Low GI 17 GL 4 / 100 g 8/10 
Lentil and spinach soup Low GI 28 GL 4 / 100 g 8.5/10 
Lentil and vegetable chili Low GI 28 GL 4 / 100 g 9/10 
Lentil and vegetable stew Low GI 28 GL 4 / 100 g 8/10 
Lentil and vegetable stew (minimal oil) Low GI 28 GL 4 / 100 g 9/10 
Lentil dressing Low GI 25 GL 4 / 100 g 7/10 
Lentil stew with spinach or kale, minimal salt Low GI 28 GL 4 / 100 g 9/10 
Mashed turnips Medium GI 62 GL 4 / 100 g 6/10 
Milk with cacao Low GI 42 GL 4 / 100 g 6.5/10 
Mixed dried or fresh herbs Low GI 10 GL 4 / 100 g 9/10 
Mixed fruit and vegetable blend Low GI 40 GL 4 / 100 g 9/10 
Mixed salad with corn Medium GI 55 GL 4 / 100 g 7/10 
Mushroom peas sabji Low GI 35 GL 4 / 100 g 8/10 
Natto Low GI 33 GL 4 / 100 g 9/10 
Natural yogurt with fresh fruits and nuts Low GI 35 GL 4 / 100 g 8/10 
Oat yogurt Low GI 40 GL 4 / 100 g 5/10 
Oat-coconut drink Medium GI 60 GL 4 / 100 g 4/10 
Organic Apple Juice Low GI 40 GL 4 / 100 g 6/10 
Oyster sauce Low GI 40 GL 4 / 100 g 4/10 
Parsley root Low GI 30 GL 4 / 100 g 8/10 
Partially ripe guava Low GI 31 GL 4 / 100 g 9/10 
Pea Soup Low GI 35 GL 4 / 100 g 8/10 
Peach Low GI 42 GL 4 / 100 g 8/10 
Peanut butter and cocoa sauce Low GI 25 GL 4 / 100 g 7/10 
Pear with natural yogurt Low GI 38 GL 4 / 100 g 8/10 
Pears Low GI 30 GL 4 / 100 g 9/10 
Pepper Paste Low GI 40 GL 4 / 100 g 6/10 
Pepper Spread Low GI 40 GL 4 / 100 g 5.5/10 
Physalis Low GI 36 GL 4 / 100 g 9/10 
Pistachio pasta Low GI 15 GL 4 / 100 g 6/10 
Pizza sauce Low GI 45 GL 4 / 100 g 6/10 
Plain greek yogurt with apples stewed in cinnamon Low GI 35 GL 4 / 100 g 8/10 
Plant-based meat Low GI 50 GL 4 / 100 g 6.5/10 
Plant-based white bean gravy Low GI 35 GL 4 / 100 g 8/10 
Plum Low GI 35 GL 4 / 100 g 7/10 
Pumpkin soup Medium GI 55 GL 4 / 100 g 8/10 
Pureed apricots (no added sugar) Low GI 34 GL 4 / 100 g 8/10 
Pureed fresh peaches (no added sugars) Low GI 42 GL 4 / 100 g 7/10 
Pureed frozen berries or stone fruit (no added sugar) Low GI 35 GL 4 / 100 g 9/10 
Pureed raspberries Low GI 32 GL 4 / 100 g 9/10 
Pureed roasted pumpkin Low GI 51 GL 4 / 100 g 9/10 
Quark mango & passionfruit Low GI 45 GL 4 / 100 g 5/10 
Raspberry juice Low GI 40 GL 4 / 100 g 6/10 
Raw onion slices with hummus dip Low GI 25 GL 4 / 100 g 8/10 
Roasted onion Low GI 40 GL 4 / 100 g 8/10 
Roasted root vegetable and herb sauce Low GI 40 GL 4 / 100 g 8/10 
Sambar Low GI 35 GL 4 / 100 g 8/10 
Sausage gravy Medium GI 55 GL 4 / 100 g 4/10 
Sesame pasta with hot pepper Low GI 35 GL 4 / 100 g 7/10 
Slices of orange, grapefruit, and avocado mixed together Low GI 35 GL 4 / 100 g 9/10 
Soy meat Low GI 25 GL 4 / 100 g 8/10 
Soybean spread (unsalted, no additives) Low GI 20 GL 4 / 100 g 8/10 
Spiced tea Low GI 45 GL 4 / 100 g 6/10 
Spinach roll with hummus and smoked trout Low GI 35 GL 4 / 100 g 7/10 
Sports drink High GI 70 GL 4 / 100 g 2/10 
Sprouted mung bean Low GI 28 GL 4 / 100 g 9/10 
Steakhouse-style soup Medium GI 55 GL 4 / 100 g 3/10 
Stew Sauce Base Low GI 40 GL 4 / 100 g 5.5/10 
Stewed lentils with vegetables Low GI 28 GL 4 / 100 g 9/10 
Strawberry juice Low GI 40 GL 4 / 100 g 7/10 
Strawberry puree Low GI 40 GL 4 / 100 g 7/10 
Sweet and sour salad Low GI 40 GL 4 / 100 g 6.5/10 
Sweetened coffee with milk Low GI 45 GL 4 / 100 g 3/10 
Tart cherry juice with water and chia seeds Low GI 45 GL 4 / 100 g 7/10 Tiramisu-flavored skyr Low GI 45 GL 4 / 100 g 6/10 
Tomato curry Low GI 40 GL 4 / 100 g 8/10 
Tomato pesto Low GI 35 GL 4 / 100 g 3/10 
Tomato Sauce with Carrots and Onion Low GI 45 GL 4 / 100 g 7/10 
Tymbark Apple Juice Low GI 40 GL 4 / 100 g 5/10 
Unprocessed black lentils with intact seed coat Low GI 21 GL 4 / 100 g 9/10 
Vanilla soy yogurt Low GI 35 GL 4 / 100 g 5/10 
Vanilla spice plant protein powder Low GI 35 GL 4 / 100 g 8/10 
Whey protein with coconut and cocoa Low GI 35 GL 4 / 100 g 7.5/10 
White borscht Medium GI 55 GL 4 / 100 g 6.5/10 
White chili chicken and beans Low GI 38 GL 4 / 100 g 8/10 
Whole brown lentils Low GI 21 GL 4 / 100 g 9/10 
Wild berry mix Low GI 30 GL 4 / 100 g 9/10 
Winter squash Low GI 51 GL 4 / 100 g 8/10 
Yogurt curry Low GI 35 GL 4 / 100 g 7/10 
Yuzu lemon dressing Low GI 35 GL 4 / 100 g 4/10 
