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.
Cooked Mixed Legumes Low GI 30 GL 6 / 100 g 9/10 
Corn soup Medium GI 60 GL 6 / 100 g 5/10 
Cowboy caviar Low GI 35 GL 6 / 100 g 8.5/10 
Dal Lentils Low GI 32 GL 6 / 100 g 8.5/10 
Dehydrated spinach powder Low GI 15 GL 6 / 100 g 9/10 
Dragon fruit juice Low GI 48 GL 6 / 100 g 7/10 
Dried red beans, cooked, no added sodium Low GI 24 GL 6 / 100 g 9/10 
Dried spinach flakes Low GI 15 GL 6 / 100 g 8/10 
Edamame pasta Low GI 30 GL 6 / 100 g 9/10 
Fresh apple or pear slices with natural almond or peanut butter Low GI 35 GL 6 / 100 g 8/10 
Fresh cherries with unsweetened toasted coconut flakes Low GI 35 GL 6 / 100 g 8/10 
Fresh figs Low GI 35 GL 6 / 100 g 7/10 
Fresh rice paper rolls with raw vegetables and lean protein Low GI 45 GL 6 / 100 g 8/10 
Fried lentils Low GI 25 GL 6 / 100 g 8/10 
Fried shrimp Low GI 45 GL 6 / 100 g 6/10 
Frozen dragon fruit Low GI 48 GL 6 / 100 g 8/10 
Fruit compote Medium GI 55 GL 6 / 100 g 4/10 
Fruit salad Low GI 45 GL 6 / 100 g 7/10 
Fruvita Pure Fruit Drink Low GI 45 GL 6 / 100 g 6.5/10 
Gala apple Low GI 38 GL 6 / 100 g 8.5/10 
Giant beans Low GI 35 GL 6 / 100 g 8/10 
Golden apple Low GI 38 GL 6 / 100 g 8.5/10 
Golden beet Medium GI 64 GL 6 / 100 g 9/10 
Grated Horseradish Low GI 35 GL 6 / 100 g 7/10 
Green bean, quinoa, and cherry tomato salad with light vinaigrette Low GI 45 GL 6 / 100 g 8.5/10 
Green melon Medium GI 65 GL 6 / 100 g 6/10 
Green papaya Medium GI 60 GL 6 / 100 g 6/10 
Ground beef Sloppy Joe filling Medium GI 55 GL 6 / 100 g 4/10 
Hawaiian Punch Green Tea Medium GI 65 GL 6 / 100 g 3/10 
Healthy choice Low GI 50 GL 6 / 100 g 7.5/10 
High protein vegan spread Low GI 35 GL 6 / 100 g 8/10 
High-cocoa dark chocolate (no added sugars) Low GI 20 GL 6 / 100 g 8/10 
High-protein bread Low GI 25 GL 6 / 100 g 7/10 
Homemade Lemonade Medium GI 60 GL 6 / 100 g 3/10 
Honeycrisp apple Low GI 36 GL 6 / 100 g 8/10 
Honeydew melon Medium GI 65 GL 6 / 100 g 6/10 
Hoodys ketone snack mix Low GI 25 GL 6 / 100 g 5/10 
Idared apple Low GI 38 GL 6 / 100 g 8.5/10 
Japanese omelette Medium GI 55 GL 6 / 100 g 5/10 
Lean chicken breast stir-fried with assorted vegetables and served with brown rice Low GI 45 GL 6 / 100 g 8/10 
Legume protein Low GI 30 GL 6 / 100 g 7/10 
Lentil and vegetable skewer Low GI 28 GL 6 / 100 g 8/10 
Lentil Veggie Dog Low GI 35 GL 6 / 100 g 7/10 
Lentil-based plant protein Low GI 28 GL 6 / 100 g 8/10 
Light Beans Low GI 31 GL 6 / 100 g 9/10 
Lima beans Low GI 32 GL 6 / 100 g 9/10 
Lime Lemon Fruit Drink Medium GI 65 GL 6 / 100 g 3.5/10 
Linseed oil Medium GI 65 GL 6 / 100 g 2/10 
Lotus root Low GI 33 GL 6 / 100 g 9/10 
Low sodium vegan sausage Low GI 35 GL 6 / 100 g 7/10 
Low Sodium Worcestershire Sauce Low GI 40 GL 6 / 100 g 5/10 
Mandarin Orange Low GI 47 GL 6 / 100 g 7/10 
Meat and Rice Cabbage Roll Low GI 45 GL 6 / 100 g 6.5/10 
Medjool Dates Low GI 36 GL 6 / 100 g 9/10 
Mixed boiled beans Low GI 30 GL 6 / 100 g 9/10 
Mixed dried beans Low GI 30 GL 6 / 100 g 9/10 
Mixed fruit Low GI 50 GL 6 / 100 g 7/10 
Moussaka Medium GI 55 GL 6 / 100 g 5/10 
Muhammara Low GI 40 GL 6 / 100 g 6/10 
Multi-fruit juice Medium GI 55 GL 6 / 100 g 4.5/10 
Mushroom Quinoa Veggie Burger Patty Low GI 40 GL 6 / 100 g 7/10 
No Sugar Marshmallow Protein Bar Low GI 25 GL 6 / 100 g 6/10 
Nutritional Yeast Low GI 15 GL 6 / 100 g 8/10 
Olivier salad Medium GI 55 GL 6 / 100 g 6/10 
Orange and banana juice Low GI 50 GL 6 / 100 g 6/10 
Orgain Plant-Based Protein Powder Low GI 35 GL 6 / 100 g 8/10 
Papaya Medium GI 60 GL 6 / 100 g 7/10 
Papaya juice Medium GI 60 GL 6 / 100 g 6/10 
Peach yogurt Low GI 45 GL 6 / 100 g 5.5/10 
Peanut Sauce Low GI 35 GL 6 / 100 g 5/10 
Pear non-alcoholic cider Medium GI 65 GL 6 / 100 g 2.5/10 
Pickled pumpkin Medium GI 55 GL 6 / 100 g 5.5/10 
Pineapple juice Low GI 46 GL 6 / 100 g 4/10 
Pineapple juice Low GI 46 GL 6 / 100 g 4/10 
Pink lady apple Low GI 39 GL 6 / 100 g 8.5/10 
Plain red kidney beans (no added salt or sauce) Low GI 24 GL 6 / 100 g 9/10 
Plant-based crumbles (black bean-based) Low GI 30 GL 6 / 100 g 8/10 
Plant-based meatballs (lentil-based) Low GI 28 GL 6 / 100 g 7/10 
Plant-based milk powder substitute Low GI 30 GL 6 / 100 g 7/10 
Plant-based patty (beans/legumes) wrapped in lettuce Low GI 35 GL 6 / 100 g 8.5/10 
Pomegranate Low GI 35 GL 6 / 100 g 8/10 
Pomegranate seeds Low GI 35 GL 6 / 100 g 8/10 
Powdered kale Low GI 15 GL 6 / 100 g 9/10 
Pumpkin puree Medium GI 65 GL 6 / 100 g 8/10 
Pumpkin purée Medium GI 65 GL 6 / 100 g 7/10 
Pureed whole fruits Low GI 40 GL 6 / 100 g 7/10 
Raw coconut Low GI 42 GL 6 / 100 g 6/10 
Red delicious apple Low GI 36 GL 6 / 100 g 8/10 
Red fruit juice Medium GI 55 GL 6 / 100 g 4/10 Red lentil and roasted red pepper dip Low GI 35 GL 6 / 100 g 7.5/10 
Reduced sodium chickpea miso Low GI 25 GL 6 / 100 g 7/10 
Refried black beans Low GI 35 GL 6 / 100 g 8/10 
Roasted butternut squash Low GI 51 GL 6 / 100 g 8/10 
Roasted cinnamon apple Low GI 40 GL 6 / 100 g 7/10 
Roasted cinnamon pears Low GI 38 GL 6 / 100 g 8/10 
Russian herring salad (shuba) Medium GI 55 GL 6 / 100 g 5/10 
Rutabaga High GI 72 GL 6 / 100 g 8/10 
Satay sauce Low GI 35 GL 6 / 100 g 3/10 
Shrimp alfredo with broccoli Medium GI 55 GL 6 / 100 g 4/10 
Simple chickpea blend (chickpeas, lemon juice, spices, no oil or sugar) Low GI 28 GL 6 / 100 g 9/10 
