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.
Cooked chicory endive Low GI 15 GL 1 / 100 g 9/10 Cooked creamed mushrooms Low GI 20 GL 1 / 100 g 5/10 Cooked cucumber zucchini olive oil Low GI 20 GL 1 / 100 g 9/10 Cooked garlic spinach with onion Low GI 15 GL 1 / 100 g 9/10 Cooked greens Low GI 15 GL 1 / 100 g 9/10 Cooked leafy vegetables Low GI 15 GL 1 / 100 g 10/10 Cooked leeks Low GI 15 GL 1 / 100 g 9/10 Cooked peppers Low GI 15 GL 1 / 100 g 9/10 
Cooked pork goulash Low GI 35 GL 1 / 100 g 7/10 Cooked rhubarb Low GI 15 GL 1 / 100 g 9/10 Cooked spinach Low GI 15 GL 1 / 100 g 10/10 Cooked tofu Low GI 15 GL 1 / 100 g 8/10 
Coral lettuce Low GI 15 GL 1 / 100 g 10/10 Coral mushroom Low GI 15 GL 1 / 100 g 10/10 
Cottage cheese Low GI 10 GL 1 / 100 g 8/10 
Cottage cheese and mascarpone blend with vanilla and monk fruit sweetener Low GI 25 GL 1 / 100 g 6/10 
Cottage cheese and yogurt pasta Low GI 30 GL 1 / 100 g 7/10 Cottage cheese cream Low GI 35 GL 1 / 100 g 6/10 
Cottage cheese enriched with hemp seeds Low GI 30 GL 1 / 100 g 7.5/10 
Cottage cheese with tomato Low GI 30 GL 1 / 100 g 8/10 
Cottage cheese with vanilla and xylitol Low GI 35 GL 1 / 100 g 8/10 Crab cakes (almond flour binder, pan-seared in healthy fat) Low GI 15 GL 1 / 100 g 7/10 Crab-stuffed mushrooms Low GI 15 GL 1 / 100 g 7/10 Crayfish salad Low GI 10 GL 1 / 100 g 6/10 Cream cheese 3.9% Low GI 30 GL 1 / 100 g 6/10 
Cream soda Low GI 15 GL 1 / 100 g 6/10 
Creamed spinach Low GI 20 GL 1 / 100 g 7/10 Creamy avocado, basil, and garlic pesto Low GI 10 GL 1 / 100 g 9/10 
Creamy broccoli and cauliflower soup (pureed, no added starch) Low GI 20 GL 1 / 100 g 9/10 Cress Low GI 15 GL 1 / 100 g 10/10 Cress mint Low GI 15 GL 1 / 100 g 10/10 
Crunchy mix of raw broccoli, red onion, and herbs Low GI 15 GL 1 / 100 g 9/10 
Cucumber Low GI 15 GL 1 / 100 g 9/10 
Cucumber and tomato salad with herbs and lemon juice (no salt or oil) Low GI 20 GL 1 / 100 g 9/10 
Cucumber avocado soup Low GI 15 GL 1 / 100 g 9/10 Cucumber herb salad (cucumber, fresh herbs, vinegar) Low GI 15 GL 1 / 100 g 9/10 
Cucumber in white vinegar Low GI 15 GL 1 / 100 g 9/10 Cucumber kimchi Low GI 20 GL 1 / 100 g 7/10 Cucumber salad Low GI 15 GL 1 / 100 g 10/10 
Cucumber Salad with Kefir Low GI 25 GL 1 / 100 g 8/10 Cucumber salad with mayonnaise Low GI 20 GL 1 / 100 g 4/10 
Cucumber Salad with Unsweetened Plant Yogurt Low GI 20 GL 1 / 100 g 9/10 
Cucumber tomato salsa Low GI 20 GL 1 / 100 g 10/10 Cucumber with fromage blanc Low GI 20 GL 1 / 100 g 8/10 Cucumber zucchini olive oil Low GI 15 GL 1 / 100 g 9/10 
Cucumber, bell pepper, onion Low GI 15 GL 1 / 100 g 10/10 
Curd cheese with yogurt Low GI 35 GL 1 / 100 g 8/10 
Custard dough Low GI 10 GL 1 / 100 g 7/10 
Daikon Low GI 15 GL 1 / 100 g 10/10 Daikon miso soup Low GI 25 GL 1 / 100 g 7/10 Daikon radish greens Low GI 15 GL 1 / 100 g 10/10 
Daikon radish pickled with minimal salt and no added sugar Low GI 15 GL 1 / 100 g 9/10 Dandelion greens salad Low GI 15 GL 1 / 100 g 9/10 Dark beer Low GI 15 GL 1 / 100 g 4/10 Dark leafy greens salad with avocado and raw apple cider vinegar Low GI 10 GL 1 / 100 g 10/10 
Date tomatoes Low GI 15 GL 1 / 100 g 9.5/10 
Diced fresh tomatoes with basil, parsley, and lemon juice Low GI 15 GL 1 / 100 g 9/10 
Diced tomatoes Low GI 38 GL 1 / 100 g 9/10 
Dried Cistus Leaf Low GI 5 GL 1 / 100 g 10/10 
Dried mixed herbs (basil, oregano, thyme) Low GI 5 GL 1 / 100 g 9/10 Dried pollock soup Low GI 20 GL 1 / 100 g 8/10 
Dried seaweed sheets (nori) Low GI 15 GL 1 / 100 g 8/10 
Dried taro leaves Low GI 15 GL 1 / 100 g 9/10 
Dried tofu skin Low GI 15 GL 1 / 100 g 9/10 Dried yerba mate leaves Low GI 5 GL 1 / 100 g 9/10 Edible flower petals Low GI 15 GL 1 / 100 g 9/10 Edible seaweeds (nori, dulse, wakame) Low GI 15 GL 1 / 100 g 9/10 Egg drop soup Low GI 20 GL 1 / 100 g 6/10 
Egg pasta with avocado and lime Low GI 10 GL 1 / 100 g 7.5/10 Eggplant and king trumpet mushroom sautéed Low GI 15 GL 1 / 100 g 9/10 
Eggplant dip Low GI 10 GL 1 / 100 g 7/10 Eggplant dip Low GI 10 GL 1 / 100 g 7/10 Eggplant in chili oil Low GI 20 GL 1 / 100 g 5/10 
Eggplant spread Low GI 15 GL 1 / 100 g 8.5/10 Eggwich Low GI 15 GL 1 / 100 g 6/10 
Endive Low GI 15 GL 1 / 100 g 9.5/10 Endive ham roll Low GI 30 GL 1 / 100 g 6/10 Endive roasted Low GI 15 GL 1 / 100 g 9/10 Eru leaves Low GI 15 GL 1 / 100 g 10/10 
Erythritol Low GI 1 GL 1 / 100 g 6/10 
Escarole Low GI 15 GL 1 / 100 g 10/10 Espresso with milk Low GI 27 GL 1 / 100 g 6/10 Eucheuma seaweed Low GI 15 GL 1 / 100 g 9/10 
Extra Firm Tofu Strips Low GI 15 GL 1 / 100 g 8/10 Falun sausage Low GI 20 GL 1 / 100 g 3/10 
Fennel Low GI 16 GL 1 / 100 g 9/10 Fermented chili paste Low GI 15 GL 1 / 100 g 8/10 
Fermented chinese cabbage Low GI 15 GL 1 / 100 g 8/10 Fermented mustard seeds Low GI 10 GL 1 / 100 g 7/10 Fermented tempeh (replacing tofu) in broth-based curry Low GI 15 GL 1 / 100 g 8/10 Fermented tofu Low GI 15 GL 1 / 100 g 7/10 
Fermented vegetables Low GI 15 GL 1 / 100 g 8/10 
Fermented vegetables (no added salt) Low GI 15 GL 1 / 100 g 10/10 
Firm Tofu Low GI 15 GL 1 / 100 g 8.5/10 
Firm Tofu Low GI 15 GL 1 / 100 g 9/10 
Firm Tofu Low GI 15 GL 1 / 100 g 8/10 Firm tofu braised with fresh mushrooms and aromatics Low GI 15 GL 1 / 100 g 8/10 
Firm tofu, seasoned and grilled or baked Low GI 15 GL 1 / 100 g 9/10 
Fish stew Low GI 25 GL 1 / 100 g 8/10 Fish stew Low GI 25 GL 1 / 100 g 8.5/10 
