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.
Homemade apricot chia seed spread (no added sugar) Low GI 35 GL 7 / 100 g 8/10 
Homemade baked beans (dried beans, tomatoes, spices, no added sugar/salt) Low GI 40 GL 7 / 100 g 9/10 
Iced vanilla bean Medium GI 65 GL 7 / 100 g 2/10 
Kadala curry Low GI 35 GL 7 / 100 g 7/10 Kadinbudu meatball Medium GI 55 GL 7 / 100 g 4/10 
Kinley beans Low GI 29 GL 7 / 100 g 8.5/10 Laksa paste Low GI 40 GL 7 / 100 g 3/10 Lanzones Medium GI 55 GL 7 / 100 g 8/10 
Lasagne Low GI 50 GL 7 / 100 g 3/10 Lazy cabbage rolls Medium GI 55 GL 7 / 100 g 6/10 
Lemon-lime soda Medium GI 63 GL 7 / 100 g 2/10 
Lentil and quinoa salad with vegetables and herbs Low GI 35 GL 7 / 100 g 8/10 
Lentil pasta with low-sugar tomato sauce Low GI 35 GL 7 / 100 g 8/10 Lime soda Medium GI 65 GL 7 / 100 g 1/10 
Longan fruit Low GI 49 GL 7 / 100 g 7/10 
Loquat Medium GI 55 GL 7 / 100 g 7/10 
Low-carb macaroni Low GI 35 GL 7 / 100 g 7/10 Mango fizz drink Medium GI 65 GL 7 / 100 g 2/10 
Mango juice Medium GI 55 GL 7 / 100 g 4/10 
Mango juice from concentrate Medium GI 55 GL 7 / 100 g 4/10 Mango orange banana passionfruit smoothie Low GI 50 GL 7 / 100 g 7/10 Mango passionfruit refresher Medium GI 60 GL 7 / 100 g 2/10 
Mango salsa Low GI 51 GL 7 / 100 g 6/10 
Mango smoothie Medium GI 55 GL 7 / 100 g 5.5/10 Mashed swede Medium GI 62 GL 7 / 100 g 8/10 
Meal tray Medium GI 60 GL 7 / 100 g 4/10 Melon soda High GI 70 GL 7 / 100 g 1/10 
Monster Energy Drink Medium GI 65 GL 7 / 100 g 2/10 Mushroom orzotto Low GI 35 GL 7 / 100 g 6/10 
Non-alcoholic mulled wine Medium GI 55 GL 7 / 100 g 3/10 Orange juice drink Medium GI 65 GL 7 / 100 g 2/10 
Orange soda High GI 70 GL 7 / 100 g 2/10 
Panko-crusted chicken breast Medium GI 55 GL 7 / 100 g 7/10 
Passion fruit Low GI 30 GL 7 / 100 g 9/10 Passion fruit pulp Low GI 30 GL 7 / 100 g 9/10 
Passionfruit pulp Low GI 30 GL 7 / 100 g 8/10 
Peach and chia seed jam Low GI 40 GL 7 / 100 g 7/10 Peach drink Medium GI 60 GL 7 / 100 g 2/10 
Peach homogenized cheese Low GI 50 GL 7 / 100 g 4.5/10 
Pepsi Medium GI 63 GL 7 / 100 g 1/10 
Pickled ginger Low GI 45 GL 7 / 100 g 5/10 Plum compote Medium GI 55 GL 7 / 100 g 4/10 
Plum sauce (no added sugar) Low GI 35 GL 7 / 100 g 6/10 
Pork Cutlet Medium GI 55 GL 7 / 100 g 4/10 
Potato soup High GI 70 GL 7 / 100 g 4/10 Protein sponge cake (whey or plant-based, egg whites) Low GI 45 GL 7 / 100 g 6/10 
Prune juice Low GI 43 GL 7 / 100 g 5/10 Pumpkin spice latte Medium GI 55 GL 7 / 100 g 2/10 
Quinoa flakes with almond milk Low GI 50 GL 7 / 100 g 7.5/10 
Red beans in tomato sauce Low GI 40 GL 7 / 100 g 6.5/10 
Red Chili Pepper Powder Low GI 15 GL 7 / 100 g 8/10 Rice coconut cashew milk High GI 75 GL 7 / 100 g 4/10 
Rice fiber Low GI 10 GL 7 / 100 g 9/10 
Ricotta cheese, pumpkin puree, and spices Medium GI 55 GL 7 / 100 g 6.5/10 Roasted pineapple Medium GI 59 GL 7 / 100 g 7.5/10 Roasted vegetable relish Low GI 45 GL 7 / 100 g 4/10 
Root beer High GI 70 GL 7 / 100 g 2/10 Salad kernels Low GI 35 GL 7 / 100 g 8/10 Salt and pepper squid Medium GI 55 GL 7 / 100 g 5/10 Seasoning (generic blend) Low GI 20 GL 7 / 100 g 3/10 Smoked white beans Low GI 31 GL 7 / 100 g 7/10 Smoothie blend Low GI 50 GL 7 / 100 g 5/10 Soda Medium GI 63 GL 7 / 100 g 2/10 
Soda Medium GI 65 GL 7 / 100 g 3/10 
Soft drink Medium GI 63 GL 7 / 100 g 2/10 
Spaghetti hoops Medium GI 55 GL 7 / 100 g 5.5/10 
Squirt soda Medium GI 63 GL 7 / 100 g 1/10 
Stevia Low GI 7 GL 7 / 100 g 9/10 Stevia gula aren drops Low GI 25 GL 7 / 100 g 3/10 
Stewed Black-eyed Peas Low GI 33 GL 7 / 100 g 9/10 
Stewed fruit dessert Low GI 45 GL 7 / 100 g 6.5/10 Stracciatella quark Low GI 45 GL 7 / 100 g 4/10 
Strawberry curd Low GI 50 GL 7 / 100 g 5/10 
Strawberry tree fruit Low GI 40 GL 7 / 100 g 8/10 Stuffed eggplant Low GI 45 GL 7 / 100 g 7/10 Stuffed zucchini Medium GI 55 GL 7 / 100 g 6/10 
Sugar beet juice Medium GI 64 GL 7 / 100 g 4/10 Sugar free chocolate raspberry genoise Low GI 35 GL 7 / 100 g 5/10 Sugar free chocolate snack bar Low GI 20 GL 7 / 100 g 5/10 Sugar free pecan delight chocolate Low GI 15 GL 7 / 100 g 3/10 Sugary drink Medium GI 63 GL 7 / 100 g 1/10 Sunflower plant-based burger Low GI 45 GL 7 / 100 g 5/10 Sushi crab Low GI 50 GL 7 / 100 g 4/10 Tolosa beans Low GI 29 GL 7 / 100 g 9/10 
Tonic water High GI 75 GL 7 / 100 g 2/10 Turkey shepherds pie Medium GI 55 GL 7 / 100 g 6/10 
Uncanned great northern beans (prepared from dry, no added sodium) Low GI 31 GL 7 / 100 g 9/10 
Vegan cabbage roll Low GI 38 GL 7 / 100 g 8/10 
Vegan chickpea flour scramble Low GI 35 GL 7 / 100 g 7/10 Vegetable cake Low GI 48 GL 7 / 100 g 6/10 
Vegetable puree mix Medium GI 60 GL 7 / 100 g 7/10 Vegetable salad with croutons Medium GI 55 GL 7 / 100 g 6/10 
Vegetarian patty (bean-based) Low GI 35 GL 7 / 100 g 7/10 Vinea Medium GI 65 GL 7 / 100 g 3/10 White beans Low GI 31 GL 7 / 100 g 8/10 
White beans, cooked from dried, no salt Low GI 31 GL 7 / 100 g 9/10 
Wild blueberries Low GI 53 GL 7 / 100 g 8.5/10 Yellow curry paste Low GI 35 GL 7 / 100 g 3/10 바지락 수제비 (Clam Hand-torn Noodle Soup) Medium GI 60 GL 7 / 100 g 5/10 Sprouted lentils Low GI 32 GL 7.1 / 100 g 9/10 
