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.
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 smoothie Low GI 40 GL 4 / 100 g 8/10 
Greengage plum Low GI 39 GL 4 / 100 g 9/10 Grilled pumpkin Medium GI 65 GL 4 / 100 g 9/10 Ground cherries Low GI 36 GL 4 / 100 g 9/10 
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 Herb hummus bites Low GI 20 GL 4 / 100 g 7/10 High protein banana hazelnut yogurt Low GI 40 GL 4 / 100 g 6/10 
High protein chocolate chickpea mousse Low GI 25 GL 4 / 100 g 7/10 High protein smoothie Low GI 45 GL 4 / 100 g 7/10 
Homemade barbecue sauce (no added sugar) Low GI 35 GL 4 / 100 g 8/10 
Homemade mole sauce (no added sugar, reduced salt) Low GI 30 GL 4 / 100 g 7/10 Honey beer Medium GI 65 GL 4 / 100 g 2/10 Iced cappuccino Low GI 45 GL 4 / 100 g 3/10 
Iced tea Medium GI 55 GL 4 / 100 g 5/10 Ipa High GI 110 GL 4 / 100 g 2/10 IPA Beer (can) High GI 110 GL 4 / 100 g 2/10 Japanese omelet Low GI 45 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 Kabocha squash Low GI 50 GL 4 / 100 g 9/10 Kale stew Low GI 45 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 vegetable chili Low GI 28 GL 4 / 100 g 9/10 Lentil curry with light coconut milk or almond milk Low GI 28 GL 4 / 100 g 8/10 
Lentil dressing Low GI 25 GL 4 / 100 g 7/10 Liver pancakes Low GI 40 GL 4 / 100 g 6/10 
Locust bean gum Low GI 5 GL 4 / 100 g 8/10 Mango spinach chia smoothie Low GI 40 GL 4 / 100 g 8/10 Marinated beef Low GI 50 GL 4 / 100 g 5/10 
Mashed turnips Medium GI 62 GL 4 / 100 g 6/10 Matcha oat milk latte Low GI 45 GL 4 / 100 g 5/10 Meatball Low GI 40 GL 4 / 100 g 5/10 Melon juice Medium GI 65 GL 4 / 100 g 7/10 
Milk with cacao Low GI 42 GL 4 / 100 g 6.5/10 Mirabelle plums Low GI 35 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 Nanguo pear Low GI 38 GL 4 / 100 g 9/10 
Natto Low GI 33 GL 4 / 100 g 9/10 Natto (fermented soybeans) Low GI 33 GL 4 / 100 g 8/10 Natural passion fruit extract Low GI 30 GL 4 / 100 g 8/10 Natural skyr with fresh mango pieces Low GI 45 GL 4 / 100 g 8/10 
Natural yogurt with fresh fruits and nuts Low GI 35 GL 4 / 100 g 8/10 
Oat drink Medium GI 60 GL 4 / 100 g 6/10 
Oat milk Medium GI 60 GL 4 / 100 g 6/10 Onion dressing Low GI 35 GL 4 / 100 g 4/10 
Organic Apple Juice Low GI 40 GL 4 / 100 g 6/10 
Pale lager beer High GI 100 GL 4 / 100 g 3/10 
Parsley root Low GI 30 GL 4 / 100 g 8/10 
Partially ripe guava Low GI 31 GL 4 / 100 g 9/10 
Peanut butter and cocoa sauce Low GI 25 GL 4 / 100 g 7/10 Peanut dressing Low GI 25 GL 4 / 100 g 4/10 
Pear with natural yogurt Low GI 38 GL 4 / 100 g 8/10 
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 Pineapple peel Low GI 45 GL 4 / 100 g 8/10 
Pistachio pasta Low GI 15 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 white bean gravy Low GI 35 GL 4 / 100 g 8/10 Pluot Low GI 40 GL 4 / 100 g 8/10 Pork kotleta Low GI 45 GL 4 / 100 g 5/10 Pork schnitzel with creamy sauce Low GI 45 GL 4 / 100 g 4/10 Pumpkin and carrot preparation Medium GI 60 GL 4 / 100 g 9/10 Pumpkin coconut soup Low GI 50 GL 4 / 100 g 7/10 
Pureed apricots (no added sugar) Low GI 34 GL 4 / 100 g 8/10 
Pureed frozen berries or stone fruit (no added sugar) Low GI 35 GL 4 / 100 g 9/10 
Pureed roasted pumpkin Low GI 51 GL 4 / 100 g 9/10 Puy lentils Low GI 22 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 Raspberry smoothie Low GI 35 GL 4 / 100 g 7/10 
Raw onion slices with hummus dip Low GI 25 GL 4 / 100 g 8/10 Red grapefruit juice Low GI 48 GL 4 / 100 g 7/10 Redcurrant mousse Low GI 30 GL 4 / 100 g 8/10 
Roasted root vegetable and herb sauce Low GI 40 GL 4 / 100 g 8/10 Roasted shallot Low GI 25 GL 4 / 100 g 8/10 Root vegetables Low GI 40 GL 4 / 100 g 8/10 Royal jelly Low GI 30 GL 4 / 100 g 7/10 Rutabaga or Kohlrabi (raw) High GI 72 GL 4 / 100 g 9/10 Salted ginger coffee Low GI 50 GL 4 / 100 g 3/10 Sambal chili paste Low GI 25 GL 4 / 100 g 3/10 
Sambar Low GI 35 GL 4 / 100 g 8/10 Sambhar Low GI 35 GL 4 / 100 g 8/10 
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 Soy protein strips Low GI 25 GL 4 / 100 g 7/10 Soy strips Low GI 25 GL 4 / 100 g 7/10 
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 
Sports drink High GI 70 GL 4 / 100 g 2/10 
Sprouted mung bean Low GI 28 GL 4 / 100 g 9/10 
