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.
Flaxseed and psyllium husk tortillas Low GI 10 GL 2.7 / 100 g 9/10 
Flaxseed crackers Low GI 10 GL 2.7 / 100 g 8/10 High protein crackers Low GI 15 GL 2.7 / 100 g 8/10 
Non-alcoholic riesling wine Low GI 45 GL 2.7 / 100 g 3/10 Nut and seed butter Low GI 15 GL 2.7 / 100 g 7/10 Nut flakes Low GI 15 GL 2.7 / 100 g 7/10 
Nuts and almonds Low GI 15 GL 2.7 / 100 g 8/10 Pork floss Low GI 15 GL 2.7 / 100 g 3/10 Toasted unsweetened shredded coconut with pumpkin seeds and cinnamon Low GI 15 GL 2.7 / 100 g 7.5/10 
Unsalted, lightly spiced almonds, walnuts, and cashews blend Low GI 15 GL 2.7 / 100 g 8.5/10 Fresh yeast Low GI 15 GL 2.7 / 100 g 7/10 Instant tomato soup Low GI 38 GL 2.7 / 100 g 2/10 
Cumin, Turmeric & Coriander Blend Low GI 5 GL 2.8 / 100 g 9/10 Dill seeds Low GI 5 GL 2.8 / 100 g 8/10 
Skim yogurt Low GI 36 GL 2.8 / 100 g 8/10 
Blanched almonds Low GI 15 GL 2.8 / 100 g 8/10 Cherry Volvic Medium GI 65 GL 2.8 / 100 g 2/10 Curry dressing Low GI 35 GL 2.8 / 100 g 2/10 
Zucchini, lentil, and tomato stew Low GI 28 GL 2.8 / 100 g 9/10 
Tomato soup Low GI 38 GL 2.8 / 100 g 6/10 
Beetroot coloring Low GI 30 GL 2.9 / 100 g 8/10 Roasted cherry tomatoes Low GI 30 GL 2.9 / 100 g 9/10 
Brown flax seeds Low GI 10 GL 2.9 / 100 g 9/10 
Cacao nibs (crushed cacao beans, unsweetened) Low GI 10 GL 2.9 / 100 g 8/10 
Crushed flaxseeds Low GI 10 GL 2.9 / 100 g 9/10 
Flax seed Low GI 10 GL 2.9 / 100 g 9/10 
Flax seeds Low GI 10 GL 2.9 / 100 g 9/10 
Flaxseed breading Low GI 10 GL 2.9 / 100 g 9/10 
Flaxseed coating Low GI 10 GL 2.9 / 100 g 9/10 Flaxseed crispbread Low GI 10 GL 2.9 / 100 g 9/10 
Flaxseeds Low GI 10 GL 2.9 / 100 g 9/10 
Soaked flax seeds Low GI 10 GL 2.9 / 100 g 9/10 
Paprika Powder Low GI 15 GL 3 / 100 g 8/10 
Boiled peanuts Low GI 14 GL 3 / 100 g 8/10 
Roasted peanuts Low GI 14 GL 3 / 100 g 7/10 Salted peanuts Low GI 14 GL 3 / 100 g 6/10 
Sugar free peanut butter Low GI 14 GL 3 / 100 g 8/10 
Adjika sauce Low GI 25 GL 3 / 100 g 7/10 
Agar-agar jelly with natural fruit puree Low GI 30 GL 3 / 100 g 7/10 
Air-fried carrot sticks Low GI 35 GL 3 / 100 g 8/10 Aji amarillo paste Low GI 25 GL 3 / 100 g 4/10 
Ajvar Low GI 35 GL 3 / 100 g 8.5/10 
Almond creamer sweet and creamy Low GI 45 GL 3 / 100 g 5/10 Almond flour batter Low GI 15 GL 3 / 100 g 8/10 
Almond flour cocoa cake base Low GI 15 GL 3 / 100 g 6.5/10 
Almond flour yogurt cake (naturally sweetened) Low GI 18 GL 3 / 100 g 7/10 Almond milk creamer Low GI 45 GL 3 / 100 g 4/10 
Asian pear Low GI 26 GL 3 / 100 g 9/10 Autumn salad Low GI 25 GL 3 / 100 g 8/10 
Bacopa monnieri extract Low GI 10 GL 3 / 100 g 9/10 
Balsamic vinaigrette Low GI 35 GL 3 / 100 g 4/10 Basque-style tomato sauce Low GI 35 GL 3 / 100 g 7/10 Beans thoran Low GI 30 GL 3 / 100 g 8/10 
Beef and Barley Vegetable Stew Low GI 45 GL 3 / 100 g 8.5/10 
Beef Rissole Low GI 35 GL 3 / 100 g 5/10 
Beet soup Low GI 35 GL 3 / 100 g 9/10 Bellflower root Low GI 35 GL 3 / 100 g 9/10 
Berries (mixed, raw) Low GI 25 GL 3 / 100 g 9/10 
Berry mix (blueberries, raspberries) without added sugar Low GI 30 GL 3 / 100 g 9/10 
Berry sauce Low GI 30 GL 3 / 100 g 9/10 
Bilberry jam without sugar Low GI 25 GL 3 / 100 g 9/10 Bitter gourd fried Low GI 32 GL 3 / 100 g 6.5/10 
Black cherry juice Medium GI 55 GL 3 / 100 g 4.5/10 
Black pudding Low GI 35 GL 3 / 100 g 4/10 
Blended berries (blueberries, raspberries, strawberries) Low GI 30 GL 3 / 100 g 9/10 Blended soaked cashews with sugar-free maple-flavored syrup Low GI 20 GL 3 / 100 g 7/10 
Blood sausage Low GI 35 GL 3 / 100 g 4.5/10 Boiled cabbage and carrots Low GI 40 GL 3 / 100 g 9/10 
Boiled celeriac Low GI 35 GL 3 / 100 g 9/10 Boiled cherries Low GI 22 GL 3 / 100 g 8/10 
Boiled Pumpkin Low GI 51 GL 3 / 100 g 9/10 
Boiled vegetables Low GI 40 GL 3 / 100 g 8/10 
Boysenberries Low GI 25 GL 3 / 100 g 9/10 Braised cabbage with beetroot Low GI 35 GL 3 / 100 g 8/10 Broccoli beef Low GI 40 GL 3 / 100 g 5/10 Brooklea protein mousse (packaged) Low GI 45 GL 3 / 100 g 4/10 Brooklea Protein Yogurt Peach & Passion Fruit Low GI 40 GL 3 / 100 g 6/10 
Butter paneer Low GI 35 GL 3 / 100 g 5/10 
Buttermilk, chickpea flour, and fenugreek blend (lower fat/sodium kadhi) Low GI 35 GL 3 / 100 g 7/10 Cabbage and carrots Low GI 35 GL 3 / 100 g 9/10 Cabbage in tomato sauce Low GI 35 GL 3 / 100 g 8/10 Cacao mass Low GI 20 GL 3 / 100 g 7/10 
Canned carrots Low GI 49 GL 3 / 100 g 7/10 
Canned crushed tomato Low GI 38 GL 3 / 100 g 8/10 
Canned drink (hydrate) Medium GI 65 GL 3 / 100 g 4/10 
Caponata Low GI 30 GL 3 / 100 g 7/10 Carrot and parsley root Low GI 40 GL 3 / 100 g 9/10 Carrot kale slaw Low GI 35 GL 3 / 100 g 9/10 
Carrot salad Low GI 35 GL 3 / 100 g 9/10 Carrot salad with lemon juice, herbs, and extra virgin olive oil Low GI 35 GL 3 / 100 g 9/10 Carrot salad with olive oil Low GI 35 GL 3 / 100 g 9/10 Carrot soup Low GI 45 GL 3 / 100 g 8/10 
Carrot sticks Low GI 35 GL 3 / 100 g 9/10 Cashew cheese Low GI 20 GL 3 / 100 g 6.5/10 Cashew cream Low GI 25 GL 3 / 100 g 7/10 
Cauliflower popovers Low GI 35 GL 3 / 100 g 8/10 
Cauliflower soup with rice and chicken Low GI 45 GL 3 / 100 g 7.5/10 
Celeriac (celery root), diced and baked Low GI 35 GL 3 / 100 g 9/10 
Celeriac purée with olive oil and herbs Low GI 35 GL 3 / 100 g 8/10 Celeriac, sautéed Low GI 35 GL 3 / 100 g 9/10 
