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.
Grilled fennel Low GI 15 GL 1 / 100 g 9/10 Grilled green bean Low GI 15 GL 1 / 100 g 9/10 
Grilled green bell peppers Low GI 15 GL 1 / 100 g 9/10 Grilled oyster mushroom Low GI 10 GL 1 / 100 g 9/10 Grilled padron peppers Low GI 15 GL 1 / 100 g 9/10 Grilled scallions Low GI 15 GL 1 / 100 g 9/10 
Grilled Tofu Low GI 15 GL 1 / 100 g 8/10 
Grilled tomatoes Low GI 15 GL 1 / 100 g 9/10 
Ground pumpkin seed filling Low GI 10 GL 1 / 100 g 8/10 Ground turkey cooked with riced cauliflower, onions, and herbs Low GI 25 GL 1 / 100 g 8/10 Grünkohlblatt püriert Low GI 15 GL 1 / 100 g 10/10 
Guacamole (mashed avocado, lime, cilantro, vegetables, no added sodium) Low GI 10 GL 1 / 100 g 9/10 
Gypsy Pepper Low GI 15 GL 1 / 100 g 9.5/10 Halkidiki olives Low GI 15 GL 1 / 100 g 6/10 
Hard-boiled eggs with raw carrot and cucumber sticks Low GI 30 GL 1 / 100 g 9/10 Hatch chiles Low GI 15 GL 1 / 100 g 9/10 Hearty vegetable stew with low-sodium vegetable stock, mushrooms, and wild seaweed Low GI 18 GL 1 / 100 g 9/10 
Hemp protein powder Low GI 1 GL 1 / 100 g 9/10 Hemp seed yogurt Low GI 20 GL 1 / 100 g 7/10 Hemp-based yogurt alternative Low GI 25 GL 1 / 100 g 7/10 Herb and flaxseed crusted chicken tenders Low GI 5 GL 1 / 100 g 8/10 Herb avocado vinaigrette Low GI 10 GL 1 / 100 g 9/10 Herb chicken salad Low GI 10 GL 1 / 100 g 7/10 
Herb Dressing Low GI 20 GL 1 / 100 g 6/10 
Herb guacamole Low GI 10 GL 1 / 100 g 9/10 
Herb kefir yogurt Low GI 25 GL 1 / 100 g 9/10 
Herb lemon brine Low GI 20 GL 1 / 100 g 10/10 Herb mix Low GI 5 GL 1 / 100 g 10/10 
Herb salad Low GI 15 GL 1 / 100 g 8.5/10 
Herb Sauce Low GI 10 GL 1 / 100 g 7/10 
Herb soup cucumber Low GI 25 GL 1 / 100 g 9/10 
Herbed coconut yogurt sauce (unsweetened) Low GI 20 GL 1 / 100 g 7/10 
Herbed Kefir Dressing Low GI 25 GL 1 / 100 g 8/10 
Herbs (thyme, basil) Low GI 5 GL 1 / 100 g 10/10 
Herring in yogurt sauce with herbs Low GI 20 GL 1 / 100 g 7/10 Herring salad with Greek yogurt or skyr Low GI 20 GL 1 / 100 g 7/10 
High protein almond flour Low GI 15 GL 1 / 100 g 8/10 
High protein almond smoothie Low GI 20 GL 1 / 100 g 8/10 
High protein coffee flexpresso Low GI 25 GL 1 / 100 g 6/10 
High protein cottage cheese Low GI 27 GL 1 / 100 g 8/10 
High protein cream cheese Low GI 35 GL 1 / 100 g 8/10 High protein plant based milk Low GI 30 GL 1 / 100 g 7/10 High protein quark Low GI 30 GL 1 / 100 g 8/10 High protein sugar free soy milk Low GI 23 GL 1 / 100 g 8/10 
High protein sugar free strawberry berry shake Low GI 25 GL 1 / 100 g 7/10 
High protein yogurt Low GI 35 GL 1 / 100 g 7/10 High-protein quark with ground flaxseeds and Ceylon cinnamon Low GI 30 GL 1 / 100 g 8/10 Homemade almond butter cocoa snack (almond butter, cocoa powder, stevia) Low GI 10 GL 1 / 100 g 8/10 Homemade almond butter, cocoa, and erythritol spread Low GI 5 GL 1 / 100 g 7/10 Homemade almond flour ginger cookies (erythritol-sweetened) Low GI 7 GL 1 / 100 g 7/10 Homemade cherry juice, gelatin, and erythritol jelly Low GI 10 GL 1 / 100 g 7/10 
Homemade cucumber relish (cucumbers, vinegar, stevia) Low GI 15 GL 1 / 100 g 9/10 
Homemade Gazpacho Low GI 20 GL 1 / 100 g 9/10 Homemade lemon jam with stevia/erythritol Low GI 5 GL 1 / 100 g 8/10 
Homemade mushroom sauce (no added salt or preservatives) Low GI 15 GL 1 / 100 g 8/10 Homemade salmon and leafy greens broth-based soup Low GI 10 GL 1 / 100 g 9/10 
Homemade vegetable juice (no added salt) Low GI 20 GL 1 / 100 g 9/10 
Homemade vegetable relish (no sugar added) Low GI 20 GL 1 / 100 g 9/10 Homemade wild mushroom paste with fresh truffle Low GI 15 GL 1 / 100 g 8/10 
Honey ham Low GI 35 GL 1 / 100 g 4.5/10 Honey mushrooms Low GI 15 GL 1 / 100 g 9/10 Horn pepper Low GI 15 GL 1 / 100 g 10/10 Hot cocoa with stevia Low GI 10 GL 1 / 100 g 9/10 
Hot sauce Low GI 15 GL 1 / 100 g 6/10 
Icelandic-style strained yogurt with chopped chives Low GI 36 GL 1 / 100 g 8/10 
Italian-style cheese spread Low GI 27 GL 1 / 100 g 6.5/10 Ivy gourd Low GI 35 GL 1 / 100 g 9/10 
Jalapeño chili hot sauce Low GI 20 GL 1 / 100 g 7/10 Japanese broth with silken tofu and spinach Low GI 15 GL 1 / 100 g 9/10 Japanese-style Cold Onion Salad Low GI 15 GL 1 / 100 g 9/10 Jicama sticks, seasoned and baked Low GI 15 GL 1 / 100 g 9/10 Jilo Low GI 15 GL 1 / 100 g 9/10 
Juice from non-starchy vegetables (cucumber, celery, spinach), no added sugar Low GI 15 GL 1 / 100 g 7/10 
Jute leaves Low GI 15 GL 1 / 100 g 10/10 
Kaffir lime leaves Low GI 5 GL 1 / 100 g 10/10 
Kalamata olives Low GI 15 GL 1 / 100 g 7/10 Kalamata olives Low GI 15 GL 1 / 100 g 7/10 
Kale and cabbage slaw with apple cider vinegar and herbs Low GI 10 GL 1 / 100 g 10/10 
Kale and cucumber salad with olive oil and lemon Low GI 10 GL 1 / 100 g 10/10 
Kale chopped raw Low GI 2 GL 1 / 100 g 10/10 Kale microgreens Low GI 15 GL 1 / 100 g 10/10 Kale salad with avocado and hemp seeds Low GI 5 GL 1 / 100 g 9/10 Kale salad with walnuts and olive oil Low GI 10 GL 1 / 100 g 9/10 
Kale sautéed with olive oil and lemon juice Low GI 5 GL 1 / 100 g 9/10 
Kale spinach pesto Low GI 10 GL 1 / 100 g 8/10 Kapia pepper Low GI 15 GL 1 / 100 g 10/10 Katyk salad Low GI 20 GL 1 / 100 g 6/10 
Kefir grains Low GI 10 GL 1 / 100 g 8/10 Kelp powder Low GI 5 GL 1 / 100 g 9/10 Khat leaves Low GI 10 GL 1 / 100 g 7/10 Kimchi Low GI 15 GL 1 / 100 g 8/10 
King trumpet mushroom Low GI 10 GL 1 / 100 g 10/10 
King trumpet mushroom roasted Low GI 10 GL 1 / 100 g 9/10 
Kombucha (fermented tea beverage, minimal added sugar) Low GI 18 GL 1 / 100 g 8/10 
Kombucha tea Low GI 20 GL 1 / 100 g 6/10 
Körözött Low GI 20 GL 1 / 100 g 6.5/10 
Körözött cheese spread Low GI 20 GL 1 / 100 g 6/10 
Krakus Borscht Low GI 30 GL 1 / 100 g 6.5/10 Kurt cheese Low GI 10 GL 1 / 100 g 4/10 
Labneh cheese Low GI 20 GL 1 / 100 g 7/10 
