Foods without soy
10,078 foods
Foods with no soy listed: no tofu, soy sauce, edamame, soy milk or soy protein. Many packaged sauces and meat alternatives contain soy — check the label. 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.
Mustard greens Low GI 32 GL 1 / 100 g 9/10 
Mustard greens soup Low GI 15 GL 1 / 100 g 9/10 Nameko mushroom Low GI 15 GL 1 / 100 g 10/10 Napa cabbage kimchi Low GI 15 GL 1 / 100 g 7/10 Natural coconut water Low GI 35 GL 1 / 100 g 9/10 
Natural unsweetened coconut water Low GI 3 GL 1 / 100 g 7/10 
Naturally fermented radish with probiotics and minimal added sugars Low GI 15 GL 1 / 100 g 8/10 
Negima nabe (low-sodium broth) Low GI 25 GL 1 / 100 g 8/10 
Negima nabe with added spinach or kale Low GI 25 GL 1 / 100 g 8/10 Nettle Low GI 15 GL 1 / 100 g 10/10 
Nettle leaves Low GI 15 GL 1 / 100 g 9/10 Nettle soup Low GI 15 GL 1 / 100 g 9/10 
No sugar syrup Low GI 5 GL 1 / 100 g 8/10 
Non-starchy vegetable mix Low GI 15 GL 1 / 100 g 10/10 
Nonfat greek yogurt herb dip Low GI 35 GL 1 / 100 g 9/10 
Nori Low GI 15 GL 1 / 100 g 8/10 Nori sheets Low GI 15 GL 1 / 100 g 9/10 
Nut and seed bread (grain-free, no added sugar) Low GI 15 GL 1 / 100 g 8/10 
Nut milk Low GI 30 GL 1 / 100 g 9/10 
Nut-based cheese alternative Low GI 10 GL 1 / 100 g 7/10 
Oil seeds Low GI 10 GL 1 / 100 g 8.5/10 
Okra Low GI 20 GL 1 / 100 g 9/10 
Olipop doctor goodwin soda (canned) Low GI 15 GL 1 / 100 g 5/10 Omelet with mushrooms and avocado Low GI 15 GL 1 / 100 g 8/10 Omelet with steamed vegetables or minimal fat Low GI 25 GL 1 / 100 g 8.5/10 Omelette bites Low GI 20 GL 1 / 100 g 6/10 
Onion green Low GI 15 GL 1 / 100 g 9/10 Onion kimchi Low GI 20 GL 1 / 100 g 7/10 Onion, frozen Low GI 15 GL 1 / 100 g 8/10 
Onion, natural flavor, garlic Low GI 15 GL 1 / 100 g 8/10 
Opo squash Low GI 15 GL 1 / 100 g 9.5/10 
Orange juice diluted with three parts water Low GI 35 GL 1 / 100 g 8/10 Orange pepper Low GI 15 GL 1 / 100 g 10/10 Organic alfalfa grass juice Low GI 15 GL 1 / 100 g 10/10 
Original Bitchin' Sauce Low GI 10 GL 1 / 100 g 8/10 Orja soup Low GI 15 GL 1 / 100 g 7/10 
Oven-roasted tomato salsa (no added salt) Low GI 20 GL 1 / 100 g 9/10 
Oyster mushroom Low GI 10 GL 1 / 100 g 9/10 Pad thai soup Low GI 25 GL 1 / 100 g 6/10 Padrón peppers Low GI 15 GL 1 / 100 g 9/10 Palmini pasta Low GI 20 GL 1 / 100 g 9/10 Pan sauce Low GI 10 GL 1 / 100 g 8/10 
Paneer Low GI 27 GL 1 / 100 g 7/10 Paprika marinade Low GI 10 GL 1 / 100 g 3/10 Parasol mushroom Low GI 15 GL 1 / 100 g 9/10 
Parsley and celery broth Low GI 10 GL 1 / 100 g 10/10 
Parsley Avocado Guacamole Low GI 10 GL 1 / 100 g 9/10 
Parsley-onion sauce Low GI 10 GL 1 / 100 g 8.5/10 Passion fruit flavoring sweetened with stevia or monk fruit Low GI 5 GL 1 / 100 g 5/10 Pastured chicken breast, sautéed kale, sliced avocado Low GI 10 GL 1 / 100 g 9/10 Patty pan squash Low GI 15 GL 1 / 100 g 10/10 
Pea protein Low GI 15 GL 1 / 100 g 6/10 
Pea protein and cocoa shake (with water or unsweetened milk alternative) Low GI 20 GL 1 / 100 g 8/10 
Pea Protein Isolate Low GI 20 GL 1 / 100 g 6/10 Peanut Butter Ice Cream (with cream, natural peanut butter, erythritol/stevia) Low GI 5 GL 1 / 100 g 6/10 
Pearl onions Low GI 15 GL 1 / 100 g 9.5/10 
Pecan Low GI 10 GL 1 / 100 g 8.5/10 
Pecan halves Low GI 10 GL 1 / 100 g 8/10 
Pecans, roasted, no added sugar or oil Low GI 10 GL 1 / 100 g 8/10 Peppers Low GI 15 GL 1 / 100 g 10/10 
Peppers stuffed with lean turkey, zucchini, and herbs (baked) Low GI 25 GL 1 / 100 g 9/10 Perilla leaf Low GI 10 GL 1 / 100 g 10/10 
Pesto without cheese Low GI 10 GL 1 / 100 g 7/10 
Pickled bay bolete mushrooms Low GI 20 GL 1 / 100 g 6.5/10 
Pickled capers Low GI 15 GL 1 / 100 g 5/10 Pickled cardoon Low GI 15 GL 1 / 100 g 7/10 Pickled eggplant Low GI 15 GL 1 / 100 g 6/10 Pickled gherkins Low GI 15 GL 1 / 100 g 6/10 Pickled jalapeno slices (no added sweeteners) Low GI 15 GL 1 / 100 g 6/10 
Pickled jalapeños Low GI 15 GL 1 / 100 g 6/10 Pickled kohlrabi Low GI 15 GL 1 / 100 g 8/10 Pickled long beans Low GI 20 GL 1 / 100 g 6/10 
Pickled mushrooms Low GI 15 GL 1 / 100 g 6.5/10 
Pickled okra Low GI 15 GL 1 / 100 g 6/10 Pickled plum Low GI 15 GL 1 / 100 g 6/10 Pickled red onion Low GI 15 GL 1 / 100 g 9/10 Pickled shibazuke Low GI 15 GL 1 / 100 g 6/10 Pickled vegetables in apple cider vinegar with spices, no sweeteners or sugar Low GI 20 GL 1 / 100 g 7/10 Pickled zucchini Low GI 20 GL 1 / 100 g 6/10 Pickles Low GI 15 GL 1 / 100 g 9/10 
Pico de gallo Low GI 20 GL 1 / 100 g 9.5/10 Pistachio milk Low GI 25 GL 1 / 100 g 7/10 Pistachio mousse Low GI 5 GL 1 / 100 g 5/10 Pitted olives Low GI 15 GL 1 / 100 g 5/10 
Plain cheese Low GI 30 GL 1 / 100 g 8/10 
Plain full-fat Greek yogurt with ube extract and toasted almond slivers Low GI 20 GL 1 / 100 g 7/10 
Plain greek yogurt with cinnamon and walnuts Low GI 20 GL 1 / 100 g 8/10 Plant based milk Low GI 30 GL 1 / 100 g 6/10 
Plant extracts Low GI 10 GL 1 / 100 g 9/10 
Plant-based cream Low GI 35 GL 1 / 100 g 6/10 
Plant-based edible sausage casings (cellulose/seaweed) Low GI 10 GL 1 / 100 g 6/10 
Plum tomato Low GI 15 GL 1 / 100 g 9/10 
Poblano pepper Low GI 15 GL 1 / 100 g 9.5/10 
Pointed cabbage Low GI 15 GL 1 / 100 g 10/10 
Pointed pepper Low GI 15 GL 1 / 100 g 9.5/10 
Porcini mushrooms Low GI 10 GL 1 / 100 g 10/10 Pork adobada Low GI 20 GL 1 / 100 g 5/10 Pork al pastor Low GI 35 GL 1 / 100 g 5/10 Pork okra soup Low GI 25 GL 1 / 100 g 7/10 
Pozole broth Low GI 40 GL 1 / 100 g 8/10 
