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.
Rhode island sauce Low GI 35 GL 3.5 / 100 g 2/10 Yakult Light Low GI 46 GL 3.5 / 100 g 3/10 Fried plum Low GI 35 GL 3.6 / 100 g 5/10 Fried peach Low GI 42 GL 3.6 / 100 g 6/10 
Dukkah (unsalted) Low GI 20 GL 3.6 / 100 g 8/10 
Keto protein bar Low GI 20 GL 3.6 / 100 g 6/10 Lemon tea Medium GI 55 GL 3.6 / 100 g 2/10 
Nut butter with unsweetened cocoa (no added sugar) Low GI 20 GL 3.6 / 100 g 8/10 Pork menudo Low GI 50 GL 3.6 / 100 g 6.2/10 Radler Medium GI 65 GL 3.6 / 100 g 2/10 
Frozen strawberries Low GI 40 GL 3.6 / 100 g 8/10 
Black raspberries Low GI 25 GL 3.8 / 100 g 10/10 Herbal supplement Low GI 5 GL 3.8 / 100 g 9/10 Orange jam sweetened with erythritol or stevia Low GI 15 GL 3.8 / 100 g 7/10 Psyllium seeds Low GI 5 GL 3.8 / 100 g 10/10 
Nectarine Low GI 43 GL 3.8 / 100 g 8/10 Salad cream Medium GI 55 GL 3.9 / 100 g 3/10 
Stabilizer powder Low GI 5 GL 3.9 / 100 g 9/10 
Frozen blackberries Low GI 25 GL 3.9 / 100 g 9/10 
Applesauce Low GI 35 GL 3.9 / 100 g 5/10 
Sunflower seeds Low GI 35 GL 4 / 100 g 8/10 Actimel Low GI 35 GL 4 / 100 g 3/10 
Adobo sauce Low GI 35 GL 4 / 100 g 4/10 
Almond flour biscuits Low GI 20 GL 4 / 100 g 6/10 Almond pancakes Low GI 25 GL 4 / 100 g 6/10 
Angelica root Low GI 30 GL 4 / 100 g 8.5/10 
Antioxidant blend Low GI 30 GL 4 / 100 g 9/10 Apple mint drink Low GI 40 GL 4 / 100 g 6/10 Asti Spumante Low GI 50 GL 4 / 100 g 2/10 BBQ meat substitute patty Medium GI 55 GL 4 / 100 g 4/10 Bean soup with quince Low GI 35 GL 4 / 100 g 8/10 Beer 6% ABV High GI 100 GL 4 / 100 g 2/10 
Beetroot and Carrot Salad Low GI 40 GL 4 / 100 g 8/10 
Beetroot salad Low GI 30 GL 4 / 100 g 8/10 Beetroot salad with yogurt and apple Low GI 35 GL 4 / 100 g 9/10 
Beluga lentils Low GI 22 GL 4 / 100 g 9/10 
Benefiber powder Low GI 5 GL 4 / 100 g 9/10 Bermet wine Low GI 45 GL 4 / 100 g 2/10 
Berry juice shot Low GI 40 GL 4 / 100 g 7/10 Berry quark Low GI 40 GL 4 / 100 g 6/10 Berry smoothie Low GI 35 GL 4 / 100 g 8/10 Black bean noodles and zucchini noodles blend Low GI 25 GL 4 / 100 g 9/10 Blended frozen strawberries with coconut cream or almond milk Low GI 40 GL 4 / 100 g 8/10 
Blended strawberries with chia seeds Low GI 40 GL 4 / 100 g 9/10 
Blueberry chia pudding Low GI 30 GL 4 / 100 g 9/10 
Blueberry skyr Low GI 45 GL 4 / 100 g 7/10 Boysenberry juice Low GI 40 GL 4 / 100 g 7/10 
Bramley apple Low GI 38 GL 4 / 100 g 9/10 
Broad bean Low GI 24 GL 4 / 100 g 9/10 
Broccoli and lentil salad Low GI 28 GL 4 / 100 g 9/10 
Brown sauce Low GI 40 GL 4 / 100 g 4/10 Cajuzinho low carb Low GI 25 GL 4 / 100 g 6/10 Cape gooseberry Low GI 36 GL 4 / 100 g 9/10 
Carrot and apple salad Low GI 40 GL 4 / 100 g 8/10 
Carrot and chili stir-fry Low GI 40 GL 4 / 100 g 9/10 Carrot ginger dressing Low GI 40 GL 4 / 100 g 6/10 
Cauliflower and green pea curry Low GI 35 GL 4 / 100 g 9/10 Cauliflower rice and chickpea stir-fry Low GI 35 GL 4 / 100 g 9/10 
Ceylon cinnamon Low GI 5 GL 4 / 100 g 9/10 Cherry gelatin Low GI 35 GL 4 / 100 g 7/10 Cherry wine Low GI 50 GL 4 / 100 g 2/10 
Chia and flaxseed pudding with berries Low GI 30 GL 4 / 100 g 9/10 
Chia seed jam (fruit, chia seeds, stevia) Low GI 25 GL 4 / 100 g 8/10 
Chicken broth with noodles Medium GI 65 GL 4 / 100 g 4/10 Chicken cordon bleu Low GI 45 GL 4 / 100 g 4/10 Chicken golabki Low GI 40 GL 4 / 100 g 7/10 
Chicken gyros Medium GI 55 GL 4 / 100 g 5/10 Chicken pozole soup Medium GI 55 GL 4 / 100 g 6/10 Chicken salad with pecans and cranberries Low GI 40 GL 4 / 100 g 6/10 Chicken soup with potato and rice Medium GI 60 GL 4 / 100 g 6/10 
Chili con carne Low GI 40 GL 4 / 100 g 8/10 Chili paste Low GI 25 GL 4 / 100 g 4/10 Chili sesame sauce Low GI 35 GL 4 / 100 g 6.5/10 
Chili tomato sauce Low GI 40 GL 4 / 100 g 6.5/10 
Chili with lean ground turkey, extra beans, and low-sodium broth Low GI 35 GL 4 / 100 g 8/10 
Cinnamon natural flavors Low GI 10 GL 4 / 100 g 9/10 
Classic Marinara Sauce Low GI 45 GL 4 / 100 g 7/10 
Coconut chutney Low GI 35 GL 4 / 100 g 6/10 
Coffee smoothie Low GI 45 GL 4 / 100 g 5/10 Conference pear Low GI 38 GL 4 / 100 g 8/10 
Cooked cherries with lemon zest (no added sugars) Low GI 22 GL 4 / 100 g 8/10 
Crab stick salad with carrot and mayonnaise Low GI 45 GL 4 / 100 g 6/10 
Cubed Turnip Medium GI 62 GL 4 / 100 g 9/10 Curry paste Low GI 25 GL 4 / 100 g 6/10 
Dal made from sprouted mung beans Low GI 25 GL 4 / 100 g 9/10 Damson plum Low GI 35 GL 4 / 100 g 9/10 
Delicata squash Low GI 51 GL 4 / 100 g 8/10 
Dos Equis Beer High GI 100 GL 4 / 100 g 3/10 
Dried Cloves Low GI 5 GL 4 / 100 g 9/10 
Dried herbs and spices (no sodium) Low GI 10 GL 4 / 100 g 8/10 
Dried herbs and spices blend (no added salt) Low GI 10 GL 4 / 100 g 9/10 
Dried hibiscus flowers Low GI 35 GL 4 / 100 g 8/10 
Dried onion herb mix Low GI 10 GL 4 / 100 g 9/10 Dried porcini mushroom Low GI 15 GL 4 / 100 g 9/10 
Dry herb and spice blend (no added sugar) Low GI 10 GL 4 / 100 g 7/10 Egg cutlet Low GI 45 GL 4 / 100 g 5/10 Electrolyte drink High GI 70 GL 4 / 100 g 2/10 Feijoada (bean and pork stew) Low GI 32 GL 4 / 100 g 6/10 
Fermented lentil protein (e.g., lentil tempeh) Low GI 30 GL 4 / 100 g 8.5/10 
Fish fillet fried Low GI 40 GL 4 / 100 g 7/10 
