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.
Greek yogurt Low GI 11 GL 0.4 / 100 g 8/10 
Half sour cucumber Low GI 15 GL 0.4 / 100 g 6/10 
Wild lettuce Low GI 15 GL 0.4 / 100 g 10/10 
Cauliflower Low GI 15 GL 0.5 / 100 g 9/10 
Fermented celery Low GI 15 GL 0.5 / 100 g 9/10 Garlic herb sauerkraut Low GI 15 GL 0.5 / 100 g 8/10 
Iceberg lettuce Low GI 15 GL 0.5 / 100 g 10/10 Wakame seaweed Low GI 5 GL 0.5 / 100 g 9/10 
Hemp seeds Low GI 10 GL 0.5 / 100 g 8/10 
Pumpkin seeds Low GI 10 GL 0.5 / 100 g 8/10 
Zucchini Low GI 15 GL 0.5 / 100 g 9/10 
Canned celery Low GI 15 GL 0.5 / 100 g 6/10 
Low fat cottage cheese Low GI 10 GL 0.5 / 100 g 7/10 
Scrambled eggs Low GI 30 GL 0.5 / 100 g 7/10 
Liquid Whey Low GI 35 GL 0.5 / 100 g 6/10 
Ale Low GI 15 GL 0.5 / 100 g 2/10 Almond flavoring Low GI 5 GL 0.5 / 100 g 2/10 
Ash gourd Low GI 15 GL 0.5 / 100 g 10/10 Beef filling Low GI 15 GL 0.5 / 100 g 6.8/10 
Beet kvass Low GI 15 GL 0.5 / 100 g 8/10 Black beer Low GI 15 GL 0.5 / 100 g 2/10 
Broccoli sprout juice Low GI 15 GL 0.5 / 100 g 10/10 
Celery juice (freshly extracted) Low GI 15 GL 0.5 / 100 g 8/10 Chinese kale Low GI 15 GL 0.5 / 100 g 10/10 
Cos lettuce Low GI 15 GL 0.5 / 100 g 9.5/10 Cucumber ginger soaked Low GI 15 GL 0.5 / 100 g 9/10 Cucumber zucchini Low GI 15 GL 0.5 / 100 g 10/10 Ginger juice Low GI 10 GL 0.5 / 100 g 8/10 Güicoy squash Low GI 15 GL 0.5 / 100 g 10/10 
Guinness beer Low GI 15 GL 0.5 / 100 g 2/10 
Herb cucumber Low GI 15 GL 0.5 / 100 g 10/10 Lettuce salad with vinegar Low GI 15 GL 0.5 / 100 g 9/10 Marinated honey mushrooms Low GI 15 GL 0.5 / 100 g 6/10 Milk caps Low GI 15 GL 0.5 / 100 g 9/10 Morning glory (raw) Low GI 15 GL 0.5 / 100 g 10/10 Ohitashi Low GI 15 GL 0.5 / 100 g 9.2/10 
Pepperoncini peppers Low GI 15 GL 0.5 / 100 g 7/10 Pickled patty pan squash Low GI 15 GL 0.5 / 100 g 6/10 Pork roulade with spinach Low GI 20 GL 0.5 / 100 g 7.8/10 Sauteed celery Low GI 15 GL 0.5 / 100 g 9/10 
Water spinach Low GI 15 GL 0.5 / 100 g 10/10 Water spinach ohitashi Low GI 15 GL 0.5 / 100 g 9.1/10 
Water with fresh lemon juice and soaked chia seeds Low GI 10 GL 0.5 / 100 g 9/10 Wheatgrass juice Low GI 10 GL 0.5 / 100 g 10/10 Winter melon Low GI 15 GL 0.5 / 100 g 10/10 
Yellow tomatoes Low GI 15 GL 0.5 / 100 g 9/10 Zucchini flowers Low GI 15 GL 0.5 / 100 g 9/10 
Fresh herbs Low GI 5 GL 0.5 / 100 g 10/10 
Fresh Oregano Low GI 5 GL 0.5 / 100 g 9/10 Fermented tomatoes Low GI 20 GL 0.5 / 100 g 6/10 
Cooked mushrooms Low GI 10 GL 0.5 / 100 g 10/10 
Fresh Thyme Low GI 5 GL 0.5 / 100 g 9/10 
Hummus Low GI 6 GL 0.5 / 100 g 8/10 
Red cabbage Low GI 10 GL 0.5 / 100 g 9/10 Fried zucchini Low GI 15 GL 0.5 / 100 g 5/10 Frozen broccoli Low GI 10 GL 0.5 / 100 g 10/10 
Green beans Low GI 15 GL 0.5 / 100 g 9/10 Broccoli rabe, blanched Low GI 15 GL 0.6 / 100 g 10/10 
Jalapeños Low GI 15 GL 0.6 / 100 g 9.5/10 Low fat coconut milk Low GI 41 GL 0.6 / 100 g 6/10 
Grilled zucchini Low GI 15 GL 0.6 / 100 g 8/10 Roasted zucchini Low GI 15 GL 0.6 / 100 g 10/10 
Brazil nuts Low GI 5 GL 0.6 / 100 g 7/10 
Canned onions Low GI 15 GL 0.6 / 100 g 6/10 
Cheese spread Low GI 10 GL 0.6 / 100 g 3/10 
Coconut cream Low GI 10 GL 0.6 / 100 g 4/10 Cooked red bell peppers Low GI 15 GL 0.6 / 100 g 9.5/10 Cream with onions Low GI 10 GL 0.6 / 100 g 4/10 Dried vervain Low GI 10 GL 0.6 / 100 g 10/10 Pepperoni cheese spread Low GI 10 GL 0.6 / 100 g 2/10 Pickled cauliflower Low GI 15 GL 0.6 / 100 g 8/10 Powerade low sugar Low GI 50 GL 0.6 / 100 g 2/10 Pub cheese Low GI 10 GL 0.6 / 100 g 3/10 
Salisbury steak patty Low GI 10 GL 0.6 / 100 g 5/10 Taggiasche olive paste Low GI 10 GL 0.6 / 100 g 5/10 Tapenade Low GI 10 GL 0.6 / 100 g 6/10 Tomato green onion salad Low GI 15 GL 0.6 / 100 g 9.5/10 White pudding Low GI 10 GL 0.6 / 100 g 3/10 Canned green bean Low GI 15 GL 0.6 / 100 g 7/10 
Fried green bell peppers Low GI 15 GL 0.6 / 100 g 9/10 
Frozen spinach Low GI 15 GL 0.6 / 100 g 9/10 Yellow cherry tomatoes Low GI 15 GL 0.6 / 100 g 10/10 Yellow zucchini Low GI 15 GL 0.7 / 100 g 10/10 
Olives Low GI 15 GL 0.7 / 100 g 8/10 Skim cottage cheese Low GI 10 GL 0.7 / 100 g 8/10 
Mixed salad greens Low GI 15 GL 0.7 / 100 g 9/10 Canned chili pepper Low GI 15 GL 0.7 / 100 g 6/10 Chinese cooking wine Low GI 10 GL 0.7 / 100 g 2/10 
Cream gravy Low GI 10 GL 0.7 / 100 g 4/10 Cress microgreens Low GI 15 GL 0.7 / 100 g 9.6/10 Fior di latte mozzarella Low GI 30 GL 0.7 / 100 g 7.2/10 Powdered goat cheese Low GI 10 GL 0.7 / 100 g 4/10 
Scallions (raw) Low GI 15 GL 0.7 / 100 g 9/10 
Lactose free greek yogurt Low GI 18 GL 0.7 / 100 g 8/10 
Steamed broccoli Low GI 10 GL 0.7 / 100 g 10/10 Sugar-free pickled ginger Low GI 15 GL 0.7 / 100 g 8/10 
Canned sausage Low GI 28 GL 0.7 / 100 g 3.5/10 Fermented cherry tomatoes Low GI 20 GL 0.7 / 100 g 9/10 
Dill Low GI 15 GL 0.7 / 100 g 9/10 
Fried broccoli Low GI 10 GL 0.8 / 100 g 9/10 
