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 red cabbage Low GI 20 GL 2 / 100 g 7/10 
Pickled turnip Low GI 35 GL 2 / 100 g 6.5/10 
Pickled vegetables Low GI 25 GL 2 / 100 g 5/10 
Pine nuts Low GI 15 GL 2 / 100 g 8/10 Pistachio pesto Low GI 20 GL 2 / 100 g 6/10 
Plain Yogurt with Cocoa and Coffee Low GI 30 GL 2 / 100 g 7/10 
Plant-based chicken Low GI 35 GL 2 / 100 g 6/10 
Plant-based milk Low GI 45 GL 2 / 100 g 6/10 
Plant-based parmesan alternative (sunflower seeds & nutritional yeast) Low GI 15 GL 2 / 100 g 7/10 
Plant-based protein shake Low GI 40 GL 2 / 100 g 4/10 
Plant-based sausage (soy protein) Low GI 30 GL 2 / 100 g 6/10 
Pork meatball Low GI 35 GL 2 / 100 g 4/10 
Pork stew Low GI 35 GL 2 / 100 g 6/10 Potato fiber Low GI 25 GL 2 / 100 g 8.5/10 Poultry meatball Low GI 35 GL 2 / 100 g 5/10 Premier Protein Orange Cream Swirl Low GI 35 GL 2 / 100 g 3/10 
Prickly pear juice Low GI 15 GL 2 / 100 g 7/10 Probiotic soda Low GI 40 GL 2 / 100 g 3/10 
Probiotics Low GI 35 GL 2 / 100 g 8/10 Protein shake cafe latte Low GI 35 GL 2 / 100 g 6/10 
Pumpkin and tomato sauce Low GI 40 GL 2 / 100 g 7/10 
Pureed cashews and mushrooms (plant-based cream) Low GI 20 GL 2 / 100 g 7/10 Quail egg satay Low GI 35 GL 2 / 100 g 5/10 Rainbow slaw Low GI 20 GL 2 / 100 g 9/10 
Rao's Marinara Sauce Low GI 35 GL 2 / 100 g 8.5/10 Rasam Low GI 35 GL 2 / 100 g 7/10 
Raspberries Low GI 25 GL 2 / 100 g 9/10 
Ratatouille Mixed Vegetables Low GI 30 GL 2 / 100 g 9/10 Ratatouille with chicken Low GI 30 GL 2 / 100 g 8/10 
Raw vegetable sticks with hummus dip Low GI 25 GL 2 / 100 g 9/10 Red cabbage salad with mayonnaise Low GI 30 GL 2 / 100 g 5/10 Red pepper and garlic puree Low GI 20 GL 2 / 100 g 9/10 
Red pepper hummus Low GI 15 GL 2 / 100 g 8/10 Red pepper pesto Low GI 20 GL 2 / 100 g 6/10 Red pesto Low GI 15 GL 2 / 100 g 4/10 Red thai curry chicken Low GI 38 GL 2 / 100 g 6.5/10 
Reduced sodium, less sugar soy sauce dressing Low GI 30 GL 2 / 100 g 4/10 
Ricotta cheese Low GI 27 GL 2 / 100 g 6/10 
Roast pork with prunes Low GI 35 GL 2 / 100 g 6.5/10 Roasted almonds smokehouse Low GI 15 GL 2 / 100 g 6/10 Roasted artichoke hearts with olive oil and herbs Low GI 15 GL 2 / 100 g 9/10 Roasted cauliflower curry sauce Low GI 25 GL 2 / 100 g 9/10 
Roasted onion Low GI 15 GL 2 / 100 g 8/10 
Roasted red pepper and tomato puree Low GI 25 GL 2 / 100 g 8/10 
Roasted red pepper and tomato sauce Low GI 25 GL 2 / 100 g 9/10 
Roasted red pepper paste Low GI 25 GL 2 / 100 g 8/10 
Roasted red pepper sauce Low GI 25 GL 2 / 100 g 7/10 
Roasted red pepper spread Low GI 25 GL 2 / 100 g 7/10 Roasted tempeh Low GI 20 GL 2 / 100 g 9/10 Roasted tomatoes Low GI 30 GL 2 / 100 g 9/10 
Roasted turnip cubes Low GI 30 GL 2 / 100 g 9/10 
Romesco sauce (without bread) Low GI 20 GL 2 / 100 g 7/10 Rotel (tomatoes and green chilies) Low GI 35 GL 2 / 100 g 7/10 
Ruby grapefruit Low GI 25 GL 2 / 100 g 9/10 
Sake Low GI 35 GL 2 / 100 g 2/10 Salmon patty Low GI 35 GL 2 / 100 g 7/10 Salsa adobada Low GI 20 GL 2 / 100 g 6/10 
Sambal Low GI 20 GL 2 / 100 g 5/10 
Sambal sauce Low GI 25 GL 2 / 100 g 6.5/10 
Sauerkraut seeds Low GI 10 GL 2 / 100 g 8/10 
Sauerkraut with beets and horseradish Low GI 20 GL 2 / 100 g 9/10 Sausage stroganoff Low GI 40 GL 2 / 100 g 3/10 
Seasonal vegetable Low GI 25 GL 2 / 100 g 9.5/10 Seasoned vegetables Low GI 20 GL 2 / 100 g 9/10 Semi skimmed mushroom cream sauce Low GI 40 GL 2 / 100 g 5/10 
Semi-sweet wine Low GI 45 GL 2 / 100 g 4.5/10 Sheep milk yogurt Low GI 35 GL 2 / 100 g 7/10 Shrimp curry Low GI 38 GL 2 / 100 g 6/10 
Silken tofu and chia pudding (fruit-sweetened) Low GI 30 GL 2 / 100 g 8/10 
Skyr drink Low GI 35 GL 2 / 100 g 7/10 Skyr with lime juice Low GI 36 GL 2 / 100 g 8/10 
Sliced raw vegetables (carrots, celery, bell peppers, cucumber) Low GI 25 GL 2 / 100 g 9/10 
Snap peas Low GI 22 GL 2 / 100 g 9.2/10 
Snow peas Low GI 22 GL 2 / 100 g 9/10 Solyanka soup Low GI 35 GL 2 / 100 g 5/10 Sorrel soup Low GI 35 GL 2 / 100 g 7/10 Soup vegetables Low GI 35 GL 2 / 100 g 8/10 Southwest salad mix Low GI 25 GL 2 / 100 g 7/10 
Soy cappuccino small Low GI 45 GL 2 / 100 g 8/10 Soy cheese Low GI 30 GL 2 / 100 g 4/10 
Soy chorizo Low GI 35 GL 2 / 100 g 7.5/10 Soy dressing Low GI 25 GL 2 / 100 g 4/10 Soy kebab Low GI 35 GL 2 / 100 g 6/10 Soy latte Low GI 35 GL 2 / 100 g 6/10 Soy milk Low GI 34 GL 2 / 100 g 7/10 Soy milk cappuccino Low GI 35 GL 2 / 100 g 7/10 
Soy milk latte Low GI 45 GL 2 / 100 g 6/10 Soy mince Low GI 25 GL 2 / 100 g 8/10 Soy sausages Low GI 30 GL 2 / 100 g 5/10 
Soy vanilla milk Low GI 34 GL 2 / 100 g 5/10 
Spaghetti squash Low GI 35 GL 2 / 100 g 9/10 
Spicy peri sauce Low GI 25 GL 2 / 100 g 7/10 Spinach artichoke dip Low GI 25 GL 2 / 100 g 4/10 Spinach curry Low GI 25 GL 2 / 100 g 8/10 Spinach pie egg bites Low GI 35 GL 2 / 100 g 6/10 Spinach roulade Low GI 25 GL 2 / 100 g 7/10 
Spirulina powder Low GI 10 GL 2 / 100 g 9/10 
Spirulina Powder Low GI 10 GL 2 / 100 g 9/10 
Spring vegetable soup mix Low GI 35 GL 2 / 100 g 9/10 Spring vegetables (mixed, raw) Low GI 25 GL 2 / 100 g 10/10 
