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.
Cheese cigar Low GI 45 GL 10 / 100 g 4/10 Cheese foam Medium GI 55 GL 10 / 100 g 3/10 Chicken enchilada Medium GI 55 GL 10 / 100 g 5/10 Chicken in pumpkin-ginger sauce with rice Medium GI 65 GL 10 / 100 g 5/10 Chickpea cakes Low GI 35 GL 10 / 100 g 7/10 Chickpea waffles Low GI 35 GL 10 / 100 g 7/10 
Chili spice blend (no added sugar or excess salt) Low GI 20 GL 10 / 100 g 9/10 Chocolate flan Low GI 45 GL 10 / 100 g 3/10 Chocolate hazelnut milk dessert Medium GI 55 GL 10 / 100 g 3/10 
Cooked quinoa and black beans blend Low GI 45 GL 10 / 100 g 8/10 Cookies and cream milkshake Medium GI 65 GL 10 / 100 g 2/10 Corn pepper salad Medium GI 55 GL 10 / 100 g 7/10 
Corn salad Medium GI 55 GL 10 / 100 g 6.5/10 Corn salsa Medium GI 55 GL 10 / 100 g 7/10 Corned beef fritter Medium GI 55 GL 10 / 100 g 3/10 Corned beef hash Medium GI 65 GL 10 / 100 g 3/10 Cottage cheese casserole Medium GI 55 GL 10 / 100 g 5/10 
Creamed corn Medium GI 60 GL 10 / 100 g 5/10 
Croquette with meat Medium GI 55 GL 10 / 100 g 5/10 Crunchy beef taco Medium GI 55 GL 10 / 100 g 4/10 Diabetic halva Low GI 25 GL 10 / 100 g 6/10 
Dried moringa leaf powder Low GI 25 GL 10 / 100 g 8/10 Dry mustard Low GI 35 GL 10 / 100 g 7/10 
Egg and fish pasta salad Medium GI 55 GL 10 / 100 g 5/10 Eggplant tempura Medium GI 55 GL 10 / 100 g 5/10 
Fermented steamed cake (quinoa and lentils) Low GI 45 GL 10 / 100 g 8/10 Fermented turmeric Low GI 15 GL 10 / 100 g 9/10 Fingerling potatoes Medium GI 60 GL 10 / 100 g 8/10 Fish nuggets Medium GI 55 GL 10 / 100 g 4/10 Fish sticks Low GI 50 GL 10 / 100 g 4/10 
French dressing Low GI 50 GL 10 / 100 g 3/10 
Fresh fig spread (mashed figs, no added sugar) Low GI 51 GL 10 / 100 g 7.5/10 Fried mini skewer Medium GI 55 GL 10 / 100 g 4/10 Frosta mac and cheese with broccoli Medium GI 60 GL 10 / 100 g 4/10 Frozen banana slices with Greek yogurt and pistachios Low GI 45 GL 10 / 100 g 7/10 
Frozen banana slices with natural peanut butter Low GI 45 GL 10 / 100 g 6.5/10 Frozen banana, coconut milk, and cocoa dessert Low GI 45 GL 10 / 100 g 6/10 Frozen coffee drink Medium GI 65 GL 10 / 100 g 2/10 
Fruit cocktail Medium GI 55 GL 10 / 100 g 4/10 Fruit slushie Medium GI 60 GL 10 / 100 g 3/10 
Gluten free vegan meatballs Low GI 45 GL 10 / 100 g 7/10 Grape compote Medium GI 60 GL 10 / 100 g 3/10 Green fig Low GI 51 GL 10 / 100 g 7/10 Green Vibrance powder Low GI 20 GL 10 / 100 g 8/10 Guava nectar Medium GI 65 GL 10 / 100 g 3/10 Gudeg (young jackfruit stew) Medium GI 55 GL 10 / 100 g 5/10 
Hillac syrup Low GI 15 GL 10 / 100 g 2/10 
Homemade fruit jam with chia seeds, no added sugar Low GI 40 GL 10 / 100 g 7/10 
Hominy Low GI 40 GL 10 / 100 g 7/10 
Huel powder Low GI 27 GL 10 / 100 g 8/10 Japanese curry with vegetables Medium GI 65 GL 10 / 100 g 5/10 
Jello High GI 70 GL 10 / 100 g 1/10 Katsu dressing Low GI 50 GL 10 / 100 g 3/10 Kinako powder Low GI 30 GL 10 / 100 g 7/10 
Mashed potatoes with cabbage Medium GI 65 GL 10 / 100 g 6/10 Meat pie with tomato sauce Medium GI 55 GL 10 / 100 g 4/10 Milk dessert Medium GI 55 GL 10 / 100 g 3/10 
Millet porridge cooked with almond milk with raspberry mousse Medium GI 65 GL 10 / 100 g 6/10 
Millet pudding with vanilla and xylitol Low GI 50 GL 10 / 100 g 6/10 Millet salad Low GI 52 GL 10 / 100 g 7.5/10 
Mixed spices Low GI 20 GL 10 / 100 g 8/10 Multivitamin (from concentrated organic whole foods) Low GI 25 GL 10 / 100 g 7/10 
Mustard seed powder (ground mustard seeds) Low GI 35 GL 10 / 100 g 7/10 
Mustard seeds Low GI 35 GL 10 / 100 g 8/10 
New potatoes Medium GI 58 GL 10 / 100 g 6/10 Nuoc cham Medium GI 55 GL 10 / 100 g 3/10 
Nut and seed bar with natural sweetener Low GI 35 GL 10 / 100 g 7/10 
Oat porridge with plant milk and banana Medium GI 55 GL 10 / 100 g 7.5/10 Oatmeal with fruit Medium GI 55 GL 10 / 100 g 7.5/10 Oatmeal with strawberries and nuts Low GI 50 GL 10 / 100 g 8/10 Oyster mushroom cutlet Medium GI 55 GL 10 / 100 g 6/10 
Plant-based chocolate soy ice cream (low-fat) Low GI 50 GL 10 / 100 g 3/10 Plant-based schnitzel Medium GI 55 GL 10 / 100 g 4/10 
Polenta Medium GI 68 GL 10 / 100 g 5.5/10 Potato goulash Medium GI 65 GL 10 / 100 g 5/10 
Potato salad Medium GI 65 GL 10 / 100 g 4/10 Potato salad with yogurt Medium GI 65 GL 10 / 100 g 5/10 
Potato skin Low GI 50 GL 10 / 100 g 7/10 Potato stew Medium GI 65 GL 10 / 100 g 5.5/10 Quark dessert Medium GI 55 GL 10 / 100 g 3/10 Red potato Medium GI 65 GL 10 / 100 g 7/10 
Rissole Medium GI 55 GL 10 / 100 g 4/10 Roasted pumpkin Medium GI 65 GL 10 / 100 g 8/10 Roasted root vegetables Medium GI 60 GL 10 / 100 g 7/10 Savory pie Low GI 45 GL 10 / 100 g 5/10 
Sondino Medium GI 65 GL 10 / 100 g 2/10 Sour cream potato salad Medium GI 65 GL 10 / 100 g 5/10 Southwest corn salad Low GI 52 GL 10 / 100 g 7/10 
Soy milk powder Low GI 30 GL 10 / 100 g 8/10 Spanakopita Low GI 45 GL 10 / 100 g 5/10 Spices (spicy) Low GI 20 GL 10 / 100 g 7/10 Spinach crepe Medium GI 55 GL 10 / 100 g 6/10 Sriracha Low GI 45 GL 10 / 100 g 3/10 Stuffed pepper with rice Medium GI 55 GL 10 / 100 g 7/10 Sugar free dulce de leche Low GI 35 GL 10 / 100 g 4/10 Taro milk tea Medium GI 65 GL 10 / 100 g 2/10 
Temaki hand roll with real crab, avocado, and greek yogurt Medium GI 55 GL 10 / 100 g 7.5/10 
Tequila Sombrero Cocktail Medium GI 55 GL 10 / 100 g 2/10 
Tofu Whole Grain Rice Paper Rolls Low GI 48 GL 10 / 100 g 7/10 Tuna bowl Medium GI 55 GL 10 / 100 g 7/10 
