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.
Zaatar spice mix Low GI 20 GL 8 / 100 g 8/10 
Cherry Chia Oatmeal Low GI 45 GL 8.1 / 100 g 8/10 
Rolled oats soaked with chia seeds, nuts, unsweetened milk, and berries Low GI 45 GL 8.1 / 100 g 8/10 
Steamed sweet potato Low GI 46 GL 8.2 / 100 g 8/10 
Roasted cashew nuts Low GI 25 GL 8.2 / 100 g 7/10 
Canned pears Low GI 43 GL 8.2 / 100 g 4/10 
Dried zucchini Low GI 15 GL 8.2 / 100 g 9/10 
Roasted pears with cinnamon Low GI 38 GL 8.3 / 100 g 8/10 
High protein pasta Low GI 27 GL 8.3 / 100 g 6/10 
Whole grain wheat product (e.g., wheat berries) Low GI 30 GL 8.3 / 100 g 6/10 
Roasted sunflower seeds Low GI 35 GL 8.4 / 100 g 7/10 
Cooked blueberries Low GI 53 GL 8.4 / 100 g 8/10 
Plant fiber blend Low GI 10 GL 8.5 / 100 g 7/10 Canned chickpeas Low GI 42 GL 8.5 / 100 g 8/10 Quesadilla with chicken spinach cheese Low GI 45 GL 8.6 / 100 g 6.2/10 
Sweet potato Low GI 50 GL 8.6 / 100 g 7/10 Parmesan spinach syrnyky Low GI 48 GL 8.6 / 100 g 5/10 Vegetable lasagna Low GI 48 GL 8.6 / 100 g 6/10 
Roasted beetroot Medium GI 64 GL 8.7 / 100 g 7/10 
Adzuki beans Low GI 35 GL 8.8 / 100 g 9/10 Adzuki beans Low GI 35 GL 8.8 / 100 g 9/10 
Spice and vegetable mix with dietary fiber Low GI 25 GL 8.8 / 100 g 6/10 Fenugreek leaves dried Low GI 15 GL 8.8 / 100 g 9/10 
Canned potatoes Medium GI 65 GL 8.8 / 100 g 5/10 
Added fiber Low GI 10 GL 9 / 100 g 8.5/10 
Agave fiber Low GI 10 GL 9 / 100 g 9/10 
Amaretto liqueur Low GI 35 GL 9 / 100 g 2/10 Apple-yuzu compote Low GI 50 GL 9 / 100 g 4/10 Baileys Irish Cream Low GI 35 GL 9 / 100 g 2/10 Baileys liqueur Low GI 35 GL 9 / 100 g 2/10 
Baked chickpea and herb balls Low GI 35 GL 9 / 100 g 8/10 
Baker's yeast extract Low GI 35 GL 9 / 100 g 4/10 
Battered haddock Medium GI 55 GL 9 / 100 g 7/10 Beef cheese wrap Low GI 45 GL 9 / 100 g 5/10 
Bora bora cocktail Medium GI 65 GL 9 / 100 g 2/10 
Buckwheat noodles Low GI 45 GL 9 / 100 g 7/10 Buckwheat with ground meat Low GI 50 GL 9 / 100 g 7/10 Cacao beans roasted and ground Low GI 20 GL 9 / 100 g 7/10 
Caíño grapes Low GI 53 GL 9 / 100 g 7/10 Canned mandarin oranges Medium GI 55 GL 9 / 100 g 4/10 Canned mixed fruit Medium GI 55 GL 9 / 100 g 3/10 Carb control tortilla Low GI 35 GL 9 / 100 g 6/10 
Cassava root fiber Low GI 10 GL 9 / 100 g 8/10 
Chai concentrate Medium GI 60 GL 9 / 100 g 3/10 
Chardonnay Grape Juice Medium GI 58 GL 9 / 100 g 3/10 
Cheese mass Low GI 50 GL 9 / 100 g 4.5/10 
Cherry and almond paste Low GI 35 GL 9 / 100 g 7/10 
Chia Jam Low GI 40 GL 9 / 100 g 6/10 Chicken bites Medium GI 55 GL 9 / 100 g 3/10 Chicken nuggets frozen Low GI 50 GL 9 / 100 g 3/10 
Chickpea flour omelette Low GI 35 GL 9 / 100 g 7/10 Chickpea flour starter (gluten-free) Low GI 35 GL 9 / 100 g 7/10 
Chickpea flour yorkshire pudding (baked) Low GI 35 GL 9 / 100 g 7/10 Chickpea patty Low GI 35 GL 9 / 100 g 7/10 
Chocolate liquor Low GI 20 GL 9 / 100 g 6/10 
Citrus fiber Low GI 10 GL 9 / 100 g 8/10 
Classic Cheesecake Low GI 35 GL 9 / 100 g 3/10 Coconut quark cream Low GI 50 GL 9 / 100 g 3/10 Cooked bulgur Low GI 48 GL 9 / 100 g 7/10 Cooked stuffed grape leaves Low GI 45 GL 9 / 100 g 6/10 
Corn fiber Low GI 10 GL 9 / 100 g 8/10 Cream cheese with mandarins Low GI 50 GL 9 / 100 g 4/10 
Dairy-free banana ice cream (banana, almond milk, peanut butter) Low GI 45 GL 9 / 100 g 4/10 
Dietary fiber blend Low GI 10 GL 9 / 100 g 8/10 Eggnog Medium GI 60 GL 9 / 100 g 3/10 
Fiber blend Low GI 10 GL 9 / 100 g 8/10 Food additives High GI 90 GL 9 / 100 g 1/10 
Freeze-dried kale Low GI 15 GL 9 / 100 g 8.5/10 Fresh wasabi root Low GI 40 GL 9 / 100 g 9/10 
Fresh Wasabi Root Low GI 40 GL 9 / 100 g 8/10 Fried beetroot Medium GI 65 GL 9 / 100 g 6/10 Fried mussels in tempura Medium GI 55 GL 9 / 100 g 5/10 Frozen blended banana with natural almond butter Low GI 45 GL 9 / 100 g 8/10 Fructan fiber (prebiotic fiber) Low GI 10 GL 9 / 100 g 9/10 Gelatin with fruit juice Medium GI 55 GL 9 / 100 g 4/10 Grits, cooked Medium GI 69 GL 9 / 100 g 4/10 Ice wine Low GI 45 GL 9 / 100 g 2/10 Karaage kun Medium GI 55 GL 9 / 100 g 3/10 Kibbeh Low GI 50 GL 9 / 100 g 5/10 
Lemon seasoning Low GI 35 GL 9 / 100 g 5/10 Lentil bolognese with whole grain pasta Low GI 45 GL 9 / 100 g 8/10 
Loureiro Grapes Low GI 53 GL 9 / 100 g 6/10 Massaman curry paste Low GI 35 GL 9 / 100 g 3/10 Mixed food plate Medium GI 55 GL 9 / 100 g 5/10 
Mung bean pancake (savory) Low GI 35 GL 9 / 100 g 8/10 Mushroom seasoning Low GI 30 GL 9 / 100 g 4/10 Oatmeal with raspberry apple banana skyr Medium GI 55 GL 9 / 100 g 7/10 
Oats and lentil idli (steamed cake) Low GI 45 GL 9 / 100 g 8/10 Orange slushie High GI 70 GL 9 / 100 g 2/10 
Parsnips, boiled in water, no added sugar or salt Low GI 52 GL 9 / 100 g 7/10 Pasta and chickpeas stew Low GI 45 GL 9 / 100 g 7/10 Pecan delight chocolate Low GI 15 GL 9 / 100 g 2/10 
Persimmon Low GI 50 GL 9 / 100 g 6/10 
Pickle relish Low GI 40 GL 9 / 100 g 3/10 Pineapple puree Medium GI 65 GL 9 / 100 g 6/10 
Plain Grits Medium GI 69 GL 9 / 100 g 4/10 Plant based cheese alternative Medium GI 60 GL 9 / 100 g 2/10 Potatoes and carrots Medium GI 65 GL 9 / 100 g 7/10 
Powdered whole broccoli Low GI 15 GL 9 / 100 g 9/10 
Prebiotic fiber Low GI 10 GL 9 / 100 g 9/10 
