Foods without soy
5,613 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.
Breaded pork cutlet Medium GI 55 GL 8 / 100 g 5/10 
Brown Gram Low GI 28 GL 8 / 100 g 9/10 
Buckwheat Pancakes with Vegetables and Feta Low GI 45 GL 8 / 100 g 7.5/10 
Buckwheat porridge Low GI 45 GL 8 / 100 g 8/10 
Canned Pineapple Tidbits Medium GI 59 GL 8 / 100 g 4/10 
Cashew Low GI 25 GL 8 / 100 g 7/10 
Cayenne Pepper Powder Low GI 15 GL 8 / 100 g 9/10 
Cheese Filling Low GI 45 GL 8 / 100 g 4.5/10 
Chicken tenders Low GI 50 GL 8 / 100 g 6/10 
Chickpea flatbread (socca) Low GI 35 GL 8 / 100 g 8.5/10 
Chickpea flour savory pancake (socca/farinata) Low GI 35 GL 8 / 100 g 7/10 
Chickpea patty Low GI 35 GL 8 / 100 g 7/10 
Chickpeas Low GI 28 GL 8 / 100 g 8/10 
Chickpeas (cooked from dried) Low GI 28 GL 8 / 100 g 9/10 
Chili flakes Low GI 15 GL 8 / 100 g 8/10 
Chilla batter Low GI 35 GL 8 / 100 g 7/10 
Citrus-ginger glaze (with minimal added sugar) Low GI 45 GL 8 / 100 g 6.5/10 
Coconut drink Medium GI 65 GL 8 / 100 g 1.5/10 
Cooked Chickpeas Low GI 28 GL 8 / 100 g 8/10 
Cooked white beans Low GI 31 GL 8 / 100 g 9/10 
Corn and black bean salsa Low GI 40 GL 8 / 100 g 7/10 
Country fried steak Medium GI 55 GL 8 / 100 g 4.5/10 
Custard Low GI 43 GL 8 / 100 g 3/10 
Dhokla (split yellow moong dal, steamed) Low GI 35 GL 8 / 100 g 8/10 
Dried acai powder Low GI 15 GL 8 / 100 g 6/10 
Dried chiles de árbol Low GI 15 GL 8 / 100 g 9/10 
Dried chili peppers Low GI 15 GL 8 / 100 g 8/10 
Farinata Low GI 35 GL 8 / 100 g 7/10 
Farinata Low GI 35 GL 8 / 100 g 7/10 
Fat free mayonnaise Low GI 50 GL 8 / 100 g 4.5/10 
Fennel seeds Low GI 16 GL 8 / 100 g 9/10 
Fish cake Medium GI 55 GL 8 / 100 g 4/10 
Fresh Paprika Low GI 15 GL 8 / 100 g 8/10 
Fried breaded tuna Medium GI 55 GL 8 / 100 g 5/10 
Fried chicken schnitzel Medium GI 55 GL 8 / 100 g 5/10 
Fried cutlet Medium GI 55 GL 8 / 100 g 4/10 
Fried veal schnitzel Medium GI 55 GL 8 / 100 g 6/10 
Frozen pineapple Medium GI 66 GL 8 / 100 g 6/10 
Fruit cup Medium GI 55 GL 8 / 100 g 5.5/10 
Fruit mousse Low GI 50 GL 8 / 100 g 5.5/10 
Fruit punch juice Medium GI 65 GL 8 / 100 g 3/10 
Garbanzo Beans Low GI 28 GL 8 / 100 g 8/10 
Grape must Medium GI 55 GL 8 / 100 g 5/10 
Ground cashew Low GI 25 GL 8 / 100 g 7/10 
Guava juice Medium GI 65 GL 8 / 100 g 6/10 
High protein salted caramel ice cream Low GI 45 GL 8 / 100 g 5.5/10 
High protein sugar free rice pudding Medium GI 60 GL 8 / 100 g 6/10 
Imitation crab stick Low GI 50 GL 8 / 100 g 4.5/10 
Kebab spice mix Low GI 20 GL 8 / 100 g 6/10 
Korean chili powder Low GI 15 GL 8 / 100 g 7/10 
Louisiana rub seasoning Low GI 20 GL 8 / 100 g 3/10 
Lychee Low GI 50 GL 8 / 100 g 6/10 
Lychee fruit puree Low GI 50 GL 8 / 100 g 6.5/10 
Mango Low GI 51 GL 8 / 100 g 6/10 
Mango sorbet Low GI 50 GL 8 / 100 g 6.5/10 
Mangosteen Low GI 43 GL 8 / 100 g 8/10 
Mexican seasoning Low GI 20 GL 8 / 100 g 7/10 
Millet Cheesecake Low GI 45 GL 8 / 100 g 6.5/10 
Navy beans Low GI 31 GL 8 / 100 g 9/10 
Navy beans cooked without added sugar or salt Low GI 31 GL 8 / 100 g 9/10 
Oat planet creamer Medium GI 60 GL 8 / 100 g 4/10 
Paprika Powder Low GI 15 GL 8 / 100 g 8/10 
Paprykarz szczeciński Medium GI 55 GL 8 / 100 g 6.5/10 
Pepper stew Medium GI 55 GL 8 / 100 g 6/10 
Pickled beets Medium GI 64 GL 8 / 100 g 6/10 
Pinot grigio Low GI 46 GL 8 / 100 g 3/10 
Potato and pointed gourd curry Medium GI 60 GL 8 / 100 g 6.5/10 
Powdered leek Low GI 12 GL 8 / 100 g 8/10 
Quinoa and vegetable salad with light dressing Low GI 50 GL 8 / 100 g 8/10 
Quinoa with Chickpeas and Vegetables Low GI 40 GL 8 / 100 g 8/10 
Raspberry jam without sugar Medium GI 65 GL 8 / 100 g 4/10 
Reishi mushroom powder Low GI 20 GL 8 / 100 g 8/10 
Rice bran Low GI 20 GL 8 / 100 g 8/10 
Rice milk High GI 85 GL 8 / 100 g 3/10 
Roasted cashew nuts Low GI 25 GL 8 / 100 g 7/10 
Sex on the beach cocktail Medium GI 65 GL 8 / 100 g 2/10 
Sex on the beach cocktail (bottled) Medium GI 65 GL 8 / 100 g 2/10 
Spanish seasoning Low GI 20 GL 8 / 100 g 7.5/10 
Stewed Green Peas Low GI 51 GL 8 / 100 g 8.5/10 
Stuffed cabbage leaves with lentils and brown rice in tomato sauce Low GI 45 GL 8 / 100 g 8/10 
Surimi sticks Low GI 50 GL 8 / 100 g 3/10 
Tarama salad Medium GI 55 GL 8 / 100 g 4/10 
Trio Low GI 40 GL 8 / 100 g 6.5/10 
Tropical fruits Low GI 50 GL 8 / 100 g 6.5/10 
Unsalted, cooked chickpeas Low GI 28 GL 8 / 100 g 9/10 
Vanilla cheese Low GI 50 GL 8 / 100 g 4/10 
Vanilla curd Medium GI 55 GL 8 / 100 g 4.5/10 
Vanilla Flavored Homogenized Cheese Medium GI 55 GL 8 / 100 g 5/10 
Vegetarian cacio e pepe meatball Low GI 45 GL 8 / 100 g 7/10 
Vegetarian lentil and plum loaf Low GI 35 GL 8 / 100 g 8/10 
Viennese schnitzel Medium GI 55 GL 8 / 100 g 5/10 
Whole grain flour omelette Low GI 45 GL 8 / 100 g 7.5/10 
Whole pigeon peas Low GI 32 GL 8 / 100 g 9/10 
Yorkshire pudding with riced cauliflower Medium GI 55 GL 8 / 100 g 6/10 
Zaatar spice mix Low GI 20 GL 8 / 100 g 8/10 
Cherry Chia Oatmeal Low GI 45 GL 8.1 / 100 g 8/10 
Rolled oats soaked with chia seeds, nuts, unsweetened milk, and berries Low GI 45 GL 8.1 / 100 g 8/10 
Sesame seeds Low GI 35 GL 8.2 / 100 g 8/10 
Dried chili flakes Low GI 15 GL 8.5 / 100 g 8/10 
Plant fiber blend Low GI 10 GL 8.5 / 100 g 7/10 
