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.
Chickpea flour yorkshire pudding (baked) Low GI 35 GL 9 / 100 g 7/10 
Chickpea patty Low GI 35 GL 9 / 100 g 7/10 
Chocolate liquor Low GI 20 GL 9 / 100 g 6/10 
Citrus fiber Low GI 10 GL 9 / 100 g 8/10 Coconut quark cream Low GI 50 GL 9 / 100 g 3/10 Cooked stuffed grape leaves Low GI 45 GL 9 / 100 g 6/10 
Corn fiber Low GI 10 GL 9 / 100 g 8/10 Cream cheese with mandarins Low GI 50 GL 9 / 100 g 4/10 
Dairy-free banana ice cream (banana, almond milk, peanut butter) Low GI 45 GL 9 / 100 g 4/10 
Dietary fiber blend Low GI 10 GL 9 / 100 g 8/10 
Dymatize Dunkin' Cappuccino Protein Powder Low GI 50 GL 9 / 100 g 4/10 Eggnog Medium GI 60 GL 9 / 100 g 3/10 Fermented soybean paste Low GI 33 GL 9 / 100 g 5/10 
Fiber blend Low GI 10 GL 9 / 100 g 8/10 Food additives High GI 90 GL 9 / 100 g 1/10 
Freeze-dried kale Low GI 15 GL 9 / 100 g 8.5/10 Fresh wasabi root Low GI 40 GL 9 / 100 g 9/10 
Fresh Wasabi Root Low GI 40 GL 9 / 100 g 8/10 Fried beetroot Medium GI 65 GL 9 / 100 g 6/10 Fried mussels in tempura Medium GI 55 GL 9 / 100 g 5/10 Frozen blended banana with natural almond butter Low GI 45 GL 9 / 100 g 8/10 Fructan fiber (prebiotic fiber) Low GI 10 GL 9 / 100 g 9/10 Gelatin with fruit juice Medium GI 55 GL 9 / 100 g 4/10 Grits, cooked Medium GI 69 GL 9 / 100 g 4/10 Ice wine Low GI 45 GL 9 / 100 g 2/10 Karaage kun Medium GI 55 GL 9 / 100 g 3/10 Kibbeh Low GI 50 GL 9 / 100 g 5/10 
Lemon seasoning Low GI 35 GL 9 / 100 g 5/10 
Loureiro Grapes Low GI 53 GL 9 / 100 g 6/10 Massaman curry paste Low GI 35 GL 9 / 100 g 3/10 Miso soup base Low GI 33 GL 9 / 100 g 5/10 Mixed food plate Medium GI 55 GL 9 / 100 g 5/10 
Mung bean pancake (savory) Low GI 35 GL 9 / 100 g 8/10 Mushroom seasoning Low GI 30 GL 9 / 100 g 4/10 Oatmeal with raspberry apple banana skyr Medium GI 55 GL 9 / 100 g 7/10 Orange slushie High GI 70 GL 9 / 100 g 2/10 
Parsnips, boiled in water, no added sugar or salt Low GI 52 GL 9 / 100 g 7/10 Pecan delight chocolate Low GI 15 GL 9 / 100 g 2/10 
Persimmon Low GI 50 GL 9 / 100 g 6/10 
Pickle relish Low GI 40 GL 9 / 100 g 3/10 Pineapple puree Medium GI 65 GL 9 / 100 g 6/10 
Plain Grits Medium GI 69 GL 9 / 100 g 4/10 Plant based cheese alternative Medium GI 60 GL 9 / 100 g 2/10 Potatoes and carrots Medium GI 65 GL 9 / 100 g 7/10 
Powdered whole broccoli Low GI 15 GL 9 / 100 g 9/10 
Prebiotic fiber Low GI 10 GL 9 / 100 g 9/10 
Quinoa vegetable stuffing Low GI 45 GL 9 / 100 g 8.5/10 Rambutan Medium GI 59 GL 9 / 100 g 5/10 Red miso Low GI 34 GL 9 / 100 g 5/10 Rice drink High GI 85 GL 9 / 100 g 2/10 
Roasted parsnip Low GI 52 GL 9 / 100 g 8/10 
Salmon and quinoa hand roll Low GI 50 GL 9 / 100 g 8/10 Salmon and spinach croque Medium GI 55 GL 9 / 100 g 5/10 Soy crisps Low GI 35 GL 9 / 100 g 7/10 Spinach quiche Low GI 45 GL 9 / 100 g 5/10 
Stracciatella Cheese Low GI 50 GL 9 / 100 g 4.5/10 
Succotash Low GI 45 GL 9 / 100 g 8/10 Sugar free raspberry oatmeal Low GI 50 GL 9 / 100 g 7/10 Tamarind chili garlic sauce Low GI 35 GL 9 / 100 g 5/10 Thai tea drink Medium GI 65 GL 9 / 100 g 2/10 Thompson grapes Low GI 53 GL 9 / 100 g 7/10 Tuna salad cous cous Medium GI 55 GL 9 / 100 g 6/10 
Urad dal batter Low GI 45 GL 9 / 100 g 7/10 Vanilla flan Low GI 45 GL 9 / 100 g 3/10 Vegan nuoc cham Medium GI 55 GL 9 / 100 g 3/10 
Vegetable mash Medium GI 65 GL 9 / 100 g 7/10 
Wasabi Powder Low GI 40 GL 9 / 100 g 7.5/10 
White grape juice Medium GI 58 GL 9 / 100 g 3/10 White miso Low GI 33 GL 9 / 100 g 6/10 White miso paste Low GI 33 GL 9 / 100 g 5/10 
Wild rice, mushroom, and herb stuffing Low GI 45 GL 9 / 100 g 8/10 Zucchini and rice gratin Medium GI 60 GL 9 / 100 g 5/10 
Zucchini fritters Medium GI 55 GL 9 / 100 g 6/10 
Grapes Low GI 53 GL 9.1 / 100 g 6/10 Sugar free lollipop Low GI 10 GL 9.2 / 100 g 3/10 
Unsweetened baking chocolate (100% cacao) Low GI 20 GL 9.2 / 100 g 9/10 
Garlic Low GI 30 GL 9.3 / 100 g 8/10 
Chickpea spread with honey or stevia and spices Low GI 35 GL 9.4 / 100 g 8/10 
Oligofructose Low GI 10 GL 9.5 / 100 g 7/10 
Green banana Low GI 42 GL 9.6 / 100 g 8.5/10 Chocolate-covered apple slices with crushed nuts Low GI 30 GL 9.6 / 100 g 7/10 
Dried chives Low GI 15 GL 9.6 / 100 g 9/10 Raw banana Low GI 42 GL 9.7 / 100 g 8/10 
Red peppercorn Low GI 15 GL 9.7 / 100 g 7/10 
Sweet corn Low GI 52 GL 9.7 / 100 g 5/10 
Chocolate bean cake Low GI 35 GL 9.8 / 100 g 6/10 
Cooked quinoa Low GI 53 GL 9.8 / 100 g 7/10 Achiote paste Low GI 35 GL 10 / 100 g 4/10 
Adaptogens Low GI 20 GL 10 / 100 g 8/10 Air-fried parsnip sticks with avocado oil Low GI 52 GL 10 / 100 g 7.5/10 
American sauce Medium GI 55 GL 10 / 100 g 3/10 Apple crumble overnight oats Low GI 50 GL 10 / 100 g 6/10 Baked frozen turkey nugget Medium GI 55 GL 10 / 100 g 4/10 Baked pineapple Medium GI 65 GL 10 / 100 g 4/10 Banana nice cream Low GI 51 GL 10 / 100 g 7/10 Beef enchilada Medium GI 55 GL 10 / 100 g 4/10 
Blackening spice mix Low GI 20 GL 10 / 100 g 8/10 Boiled herb new potatoes Medium GI 58 GL 10 / 100 g 7/10 Bran Low GI 15 GL 10 / 100 g 8/10 
Buckwheat starter Low GI 49 GL 10 / 100 g 8/10 
