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.
Dehydrated spinach powder Low GI 15 GL 6 / 100 g 9/10 
Dessert wine Low GI 35 GL 6 / 100 g 2/10 
Dragon fruit juice Low GI 48 GL 6 / 100 g 7/10 Dried legumes Low GI 28 GL 6 / 100 g 9/10 
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 Dried squid Low GI 35 GL 6 / 100 g 5/10 
Edamame pasta Low GI 30 GL 6 / 100 g 9/10 Egg custard Low GI 40 GL 6 / 100 g 4/10 Fermented brown beans Low GI 35 GL 6 / 100 g 7/10 Foam Medium GI 60 GL 6 / 100 g 3/10 
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 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 
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 
Giant beans Low GI 35 GL 6 / 100 g 8/10 
Golden beet Medium GI 64 GL 6 / 100 g 9/10 Gourd Low GI 45 GL 6 / 100 g 5/10 Gourd strips Low GI 40 GL 6 / 100 g 6/10 
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 Herb cheese crust Low GI 40 GL 6 / 100 g 4/10 High protein ice cream Low GI 38 GL 6 / 100 g 4/10 
High protein vegan spread Low GI 35 GL 6 / 100 g 8/10 
Homemade Lemonade Medium GI 60 GL 6 / 100 g 3/10 Homemade turkey and sweet potato hash Medium GI 55 GL 6 / 100 g 8/10 Hominy canned Low GI 40 GL 6 / 100 g 6/10 
Honeydew melon Medium GI 65 GL 6 / 100 g 6/10 
Japanese omelette Medium GI 55 GL 6 / 100 g 5/10 Langsat 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 puree Low GI 30 GL 6 / 100 g 9/10 
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 Licorice-based sweets sweetened with stevia or erythritol Low GI 10 GL 6 / 100 g 4/10 
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-calorie jam Low GI 35 GL 6 / 100 g 4/10 Mango chicken Medium GI 55 GL 6 / 100 g 6/10 Mashed cannellini beans with rosemary and lemon juice Low GI 31 GL 6 / 100 g 9/10 Meal replacement drink Low GI 45 GL 6 / 100 g 4/10 
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 Mild lemon quark Low GI 45 GL 6 / 100 g 4/10 Mild sauce Low GI 40 GL 6 / 100 g 3/10 
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 Mountain House Beef Stew (packaged) Medium GI 55 GL 6 / 100 g 3/10 Mugwort (dried) Low GI 15 GL 6 / 100 g 9/10 
Multi-fruit juice Medium GI 55 GL 6 / 100 g 4.5/10 Musabaha Low GI 28 GL 6 / 100 g 7/10 Mushroom extract blend Low GI 20 GL 6 / 100 g 6/10 Nopalin tablet 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 
Papaya juice Medium GI 60 GL 6 / 100 g 6/10 
Peach yogurt Low GI 45 GL 6 / 100 g 5.5/10 Peanut butter bar Low GI 25 GL 6 / 100 g 4/10 
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 Pear soup Low GI 45 GL 6 / 100 g 5/10 Peas with cabbage Low GI 35 GL 6 / 100 g 7/10 Pickled gourd Low GI 40 GL 6 / 100 g 5/10 
Pickled pumpkin Medium GI 55 GL 6 / 100 g 5.5/10 Pike dumplings Medium GI 55 GL 6 / 100 g 5/10 
Pineapple juice Low GI 46 GL 6 / 100 g 4/10 
Pineapple juice Low GI 46 GL 6 / 100 g 4/10 
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 Plum juice Low GI 50 GL 6 / 100 g 5/10 Poke dressing Low GI 40 GL 6 / 100 g 3/10 Polyols Low GI 10 GL 6 / 100 g 4/10 
Pomegranate Low GI 35 GL 6 / 100 g 8/10 
Pomegranate seeds Low GI 35 GL 6 / 100 g 8/10 Port wine Low GI 40 GL 6 / 100 g 2/10 
Powdered kale Low GI 15 GL 6 / 100 g 9/10 Pulses Low GI 28 GL 6 / 100 g 9/10 Pumpkin cream stew Medium GI 55 GL 6 / 100 g 5/10 
Pumpkin puree Medium GI 65 GL 6 / 100 g 8/10 Pumpkin purée Medium GI 65 GL 6 / 100 g 7/10 Pureed roasted butternut squash Low GI 51 GL 6 / 100 g 8/10 
Pureed whole fruits Low GI 40 GL 6 / 100 g 7/10 Quiche with zucchini and sausage Low GI 35 GL 6 / 100 g 4/10 Raspberry mousse Low GI 35 GL 6 / 100 g 6/10 
Red fruit juice Medium GI 55 GL 6 / 100 g 4/10 Red kidney bean, canned, drained Low GI 29 GL 6 / 100 g 7/10 
