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.
Canned beans in tomato sauce Low GI 40 GL 6 / 100 g 7/10 
Canned black eyed peas Low GI 35 GL 6 / 100 g 7/10 
Canned chili Low GI 45 GL 6 / 100 g 6/10 Canned dried sun dried tomatoes in oil Low GI 35 GL 6 / 100 g 4/10 
Cannellini beans Low GI 31 GL 6 / 100 g 8/10 
Cauliflower gnocchi Low GI 45 GL 6 / 100 g 7/10 Charro beans Low GI 35 GL 6 / 100 g 6.5/10 Cherimoya Low GI 35 GL 6 / 100 g 8/10 
Cherry jam with chia seeds Low GI 35 GL 6 / 100 g 7/10 Chicken spinach patty Low GI 45 GL 6 / 100 g 5/10 
Chicken tenderloin Low GI 50 GL 6 / 100 g 7/10 
Chickpea and egg spread Low GI 35 GL 6 / 100 g 7/10 
Chickpeas simmered in homemade tomato sauce (no added sugar, minimal salt) Low GI 35 GL 6 / 100 g 9/10 Chili chickpea salad Low GI 28 GL 6 / 100 g 8/10 Chili relish Low GI 35 GL 6 / 100 g 4/10 
Cinnamon supplement Low GI 10 GL 6 / 100 g 6/10 
Citrus soda Medium GI 65 GL 6 / 100 g 1/10 
Coconut gel Low GI 35 GL 6 / 100 g 4/10 
Cooked bean puree Low GI 35 GL 6 / 100 g 8.5/10 Cooked brown lentils Low GI 29 GL 6 / 100 g 9/10 Cooked butternut Low GI 51 GL 6 / 100 g 8/10 
Cooked Daal Low GI 32 GL 6 / 100 g 9/10 
Cooked lentils in tomato-based sauce (meat substitute) Low GI 35 GL 6 / 100 g 7/10 Cream stew Medium GI 55 GL 6 / 100 g 4/10 
Curry paste Low GI 35 GL 6 / 100 g 4/10 Daal mash (cooked split urad dal) Low GI 30 GL 6 / 100 g 8/10 
Dal Lentils Low GI 32 GL 6 / 100 g 8.5/10 
Dehydrated spinach powder Low GI 15 GL 6 / 100 g 9/10 Dessert wine Low GI 35 GL 6 / 100 g 2/10 
Dragon fruit juice Low GI 48 GL 6 / 100 g 7/10 Dried legumes Low GI 28 GL 6 / 100 g 9/10 
Dried red beans, cooked, no added sodium Low GI 24 GL 6 / 100 g 9/10 
Dried spinach flakes Low GI 15 GL 6 / 100 g 8/10 Dried squid Low GI 35 GL 6 / 100 g 5/10 Egg custard Low GI 40 GL 6 / 100 g 4/10 Fermented brown beans Low GI 35 GL 6 / 100 g 7/10 Foam Medium GI 60 GL 6 / 100 g 3/10 
Fresh apple or pear slices with natural almond or peanut butter Low GI 35 GL 6 / 100 g 8/10 
Fresh cherries with unsweetened toasted coconut flakes Low GI 35 GL 6 / 100 g 8/10 
Fresh rice paper rolls with raw vegetables and lean protein Low GI 45 GL 6 / 100 g 8/10 
Fried lentils Low GI 25 GL 6 / 100 g 8/10 
Frozen dragon fruit Low GI 48 GL 6 / 100 g 8/10 
Fruit compote Medium GI 55 GL 6 / 100 g 4/10 
Fruit salad Low GI 45 GL 6 / 100 g 7/10 
Fruvita Pure Fruit Drink Low GI 45 GL 6 / 100 g 6.5/10 
Giant beans Low GI 35 GL 6 / 100 g 8/10 
Golden beet Medium GI 64 GL 6 / 100 g 9/10 Gourd Low GI 45 GL 6 / 100 g 5/10 Gourd strips Low GI 40 GL 6 / 100 g 6/10 
Grated Horseradish Low GI 35 GL 6 / 100 g 7/10 
Green bean, quinoa, and cherry tomato salad with light vinaigrette Low GI 45 GL 6 / 100 g 8.5/10 
Green melon Medium GI 65 GL 6 / 100 g 6/10 
Green papaya Medium GI 60 GL 6 / 100 g 6/10 
Ground beef Sloppy Joe filling Medium GI 55 GL 6 / 100 g 4/10 
Hawaiian Punch Green Tea Medium GI 65 GL 6 / 100 g 3/10 
Healthy choice Low GI 50 GL 6 / 100 g 7.5/10 Herb cheese crust Low GI 40 GL 6 / 100 g 4/10 
High protein bread Low GI 35 GL 6 / 100 g 6/10 High protein ice cream Low GI 38 GL 6 / 100 g 4/10 
High protein low sodium bagel Low GI 35 GL 6 / 100 g 6/10 
Homemade Lemonade Medium GI 60 GL 6 / 100 g 3/10 Homemade turkey and sweet potato hash Medium GI 55 GL 6 / 100 g 8/10 Hominy canned Low GI 40 GL 6 / 100 g 6/10 
Honeydew melon Medium GI 65 GL 6 / 100 g 6/10 
Japanese omelette Medium GI 55 GL 6 / 100 g 5/10 Langsat Low GI 45 GL 6 / 100 g 8/10 
Lentil and vegetable skewer Low GI 28 GL 6 / 100 g 8/10 Lentil pasta with steamed broccoli and extra virgin olive oil Low GI 35 GL 6 / 100 g 8.5/10 Lentil puree Low GI 30 GL 6 / 100 g 9/10 
Lentil Veggie Dog Low GI 35 GL 6 / 100 g 7/10 
Lentil-based plant protein Low GI 28 GL 6 / 100 g 8/10 Licorice-based sweets sweetened with stevia or erythritol Low GI 10 GL 6 / 100 g 4/10 
Lima beans Low GI 32 GL 6 / 100 g 9/10 
Lime Lemon Fruit Drink Medium GI 65 GL 6 / 100 g 3.5/10 
Linseed oil Medium GI 65 GL 6 / 100 g 2/10 Liver dumpling Low GI 45 GL 6 / 100 g 5/10 
Lotus root Low GI 33 GL 6 / 100 g 9/10 Low-calorie jam Low GI 35 GL 6 / 100 g 4/10 Mango chicken Medium GI 55 GL 6 / 100 g 6/10 Mashed cannellini beans with rosemary and lemon juice Low GI 31 GL 6 / 100 g 9/10 Meal replacement drink Low GI 45 GL 6 / 100 g 4/10 
Meat and Rice Cabbage Roll Low GI 45 GL 6 / 100 g 6.5/10 Meat dumpling Low GI 45 GL 6 / 100 g 5/10 
Medjool Dates Low GI 36 GL 6 / 100 g 9/10 Mild lemon quark Low GI 45 GL 6 / 100 g 4/10 Mild sauce Low GI 40 GL 6 / 100 g 3/10 
Mixed fruit Low GI 50 GL 6 / 100 g 7/10 Mountain House Beef Stew (packaged) Medium GI 55 GL 6 / 100 g 3/10 
Moussaka Medium GI 55 GL 6 / 100 g 5/10 Mugwort (dried) Low GI 15 GL 6 / 100 g 9/10 
Muhammara Low GI 40 GL 6 / 100 g 6/10 
Multi-fruit juice Medium GI 55 GL 6 / 100 g 4.5/10 Musabaha Low GI 28 GL 6 / 100 g 7/10 Mushroom extract blend Low GI 20 GL 6 / 100 g 6/10 Nopalin tablet Low GI 15 GL 6 / 100 g 8/10 
Orange and banana juice Low GI 50 GL 6 / 100 g 6/10 
Papaya juice Medium GI 60 GL 6 / 100 g 6/10 
Peach yogurt Low GI 45 GL 6 / 100 g 5.5/10 Peanut butter bar Low GI 25 GL 6 / 100 g 4/10 
Pear non-alcoholic cider Medium GI 65 GL 6 / 100 g 2.5/10 
