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.
Mexican bean medley, canned Low GI 35 GL 5 / 100 g 7/10 
Mix of fresh oranges, grapefruits, and mandarins Low GI 45 GL 5 / 100 g 9/10 
Mixed fresh fruit Low GI 45 GL 5 / 100 g 9/10 
Mixed Nut Sauce Low GI 25 GL 5 / 100 g 6/10 Mojito Medium GI 60 GL 5 / 100 g 3/10 Multivitamin drink Medium GI 60 GL 5 / 100 g 2/10 Mushy peas (canned) Low GI 45 GL 5 / 100 g 6/10 
Muskmelon Medium GI 65 GL 5 / 100 g 8/10 Mustard herring Low GI 45 GL 5 / 100 g 4/10 Narutomaki Low GI 40 GL 5 / 100 g 5/10 
Natural sweetener with peppermint oil Low GI 5 GL 5 / 100 g 6/10 
Natural yogurt with berries and oats Low GI 45 GL 5 / 100 g 7.5/10 Non-alcoholic sparkling wine Medium GI 60 GL 5 / 100 g 2/10 
Nutritional yeast Low GI 15 GL 5 / 100 g 9/10 
Oat milk latte Medium GI 60 GL 5 / 100 g 4/10 
Orange Low GI 43 GL 5 / 100 g 8/10 
Orange ice cream yogurt Low GI 45 GL 5 / 100 g 5/10 
Orange juice fresh Low GI 50 GL 5 / 100 g 4/10 
Orange marinade Low GI 45 GL 5 / 100 g 4/10 
Orange peel Low GI 20 GL 5 / 100 g 9/10 
Orange puree with yogurt Low GI 45 GL 5 / 100 g 8/10 
Orange zest Low GI 20 GL 5 / 100 g 9/10 Parisienne salad Low GI 45 GL 5 / 100 g 6/10 Peach fruit preparation Low GI 42 GL 5 / 100 g 7/10 
Peach juice Low GI 45 GL 5 / 100 g 4/10 Peach salad Low GI 42 GL 5 / 100 g 9/10 
Pear juice from concentrate Low GI 45 GL 5 / 100 g 5.5/10 
Pear puree with chia seeds Low GI 35 GL 5 / 100 g 7/10 Peas and carrots Low GI 45 GL 5 / 100 g 9/10 
Pickled garlic Low GI 30 GL 5 / 100 g 7/10 Piel de Sapo melon Medium GI 65 GL 5 / 100 g 8/10 
Pizza Spice Blend Low GI 10 GL 5 / 100 g 9/10 
Plant-based almond ricotta with blueberries Low GI 30 GL 5 / 100 g 6.5/10 
Plant-based birria (jackfruit) Low GI 35 GL 5 / 100 g 8/10 
Plant-based coconut yogurt alternative Low GI 40 GL 5 / 100 g 6/10 
Plant-based lentil sausage Low GI 28 GL 5 / 100 g 8/10 
Plant-based sausage (lentil and mushroom) Low GI 35 GL 5 / 100 g 7/10 
Polydextrose Low GI 5 GL 5 / 100 g 4/10 
Ponkan mandarin Low GI 42 GL 5 / 100 g 9/10 Protein shake powder Low GI 35 GL 5 / 100 g 5/10 Pulp Low GI 40 GL 5 / 100 g 8/10 
Pumpkin cream Medium GI 65 GL 5 / 100 g 6/10 Pumpkin vegetable dish Medium GI 65 GL 5 / 100 g 9/10 
Pure pumpkin puree (no added sugars or flavors) High GI 75 GL 5 / 100 g 7/10 
Pureed white beans and seaweed blend Low GI 35 GL 5 / 100 g 8/10 
Quince Low GI 35 GL 5 / 100 g 8.2/10 Raspberry chia jam Low GI 30 GL 5 / 100 g 7/10 
Red beans Low GI 24 GL 5 / 100 g 9/10 
Red beans Low GI 35 GL 5 / 100 g 8/10 
Red kuri squash Low GI 51 GL 5 / 100 g 9/10 Roasted vegetables Low GI 40 GL 5 / 100 g 8.5/10 
Rock melon Medium GI 65 GL 5 / 100 g 8.5/10 
Rockmelon Medium GI 65 GL 5 / 100 g 7/10 
Sarepska Mustard Low GI 35 GL 5 / 100 g 6.5/10 
Satsuma Low GI 42 GL 5 / 100 g 9/10 
Satsuma orange Low GI 42 GL 5 / 100 g 8.5/10 Sausage balls Low GI 40 GL 5 / 100 g 3/10 
Savory Sauce Low GI 45 GL 5 / 100 g 6/10 
Scotch egg Low GI 40 GL 5 / 100 g 4/10 
Seasonal fruit Low GI 40 GL 5 / 100 g 9/10 Seed crackers Low GI 25 GL 5 / 100 g 7/10 
Seed-based crispbread (flax, chia, pumpkin) Low GI 25 GL 5 / 100 g 9/10 Shiitake mushroom and chickpea ragout Low GI 32 GL 5 / 100 g 8/10 
Sichuan chili paste Low GI 25 GL 5 / 100 g 3/10 
Simple spice blend (no added sugar or high salt) Low GI 10 GL 5 / 100 g 9/10 
Sorbitol Low GI 9 GL 5 / 100 g 5/10 Spermidine powder Low GI 15 GL 5 / 100 g 8/10 
Spices and herbs Low GI 10 GL 5 / 100 g 9.5/10 
Sprouted kidney bean Low GI 28 GL 5 / 100 g 9/10 
Sprouted lentil protein powder Low GI 25 GL 5 / 100 g 9/10 Steamed burdock Low GI 28 GL 5 / 100 g 9/10 
Steamed mackerel with broccoli and quinoa Low GI 45 GL 5 / 100 g 8.5/10 Strawberry apple juice Low GI 45 GL 5 / 100 g 3/10 
Strawberry chia seed spread (no added sugar) Low GI 35 GL 5 / 100 g 8/10 
Strawberry wine Low GI 50 GL 5 / 100 g 3/10 
Stuffed cabbage roll Low GI 45 GL 5 / 100 g 7/10 Stuffed cabbage rolls Low GI 45 GL 5 / 100 g 6/10 Stuffed cabbage rolls in tomato sauce Low GI 45 GL 5 / 100 g 5/10 Sugar free baked beans Low GI 40 GL 5 / 100 g 8/10 Sugar free blueberry jam Low GI 30 GL 5 / 100 g 6/10 Sugar free brookie flourless Low GI 18 GL 5 / 100 g 6/10 
Sugar free chili lentil dip Low GI 28 GL 5 / 100 g 9/10 Sugar free orange jam Low GI 35 GL 5 / 100 g 6/10 Sugar free strawberry jam Low GI 30 GL 5 / 100 g 6/10 Sumo citrus Low GI 42 GL 5 / 100 g 9/10 
Sun dried tomatoes in oil Low GI 35 GL 5 / 100 g 5/10 
Sunflower Seed Spread Low GI 35 GL 5 / 100 g 7/10 Tagine Low GI 40 GL 5 / 100 g 7/10 Tahini chickpea protein bowl Low GI 28 GL 5 / 100 g 8/10 Tahini paste with lemon juice and mango puree Low GI 35 GL 5 / 100 g 6.5/10 
Tangerine juice Low GI 50 GL 5 / 100 g 6.5/10 
Teriyaki Broccoli Low GI 40 GL 5 / 100 g 6.5/10 Thai curry Low GI 45 GL 5 / 100 g 6/10 Tomato chutney with natural low-glycemic sweetener Low GI 35 GL 5 / 100 g 6/10 
Tomato sauce with chickpeas Low GI 40 GL 5 / 100 g 7/10 Tomatoes stuffed with quinoa, herbs, and lean ground turkey or lentils Low GI 40 GL 5 / 100 g 8/10 Torpedo melon Medium GI 65 GL 5 / 100 g 7/10 
Turkey, white bean, and quinoa chili Low GI 38 GL 5 / 100 g 7.5/10 
Unsweetened Berry Kissel Low GI 40 GL 5 / 100 g 7/10 
Unsweetened cranberries Low GI 45 GL 5 / 100 g 8/10 
