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.
Kashmiri red chili powder Low GI 20 GL 11.2 / 100 g 8/10 
Boiled and refrigerated potato Medium GI 56 GL 11.2 / 100 g 7/10 
Canned grapes Medium GI 58 GL 11.4 / 100 g 7/10 Semi-dried cherry tomatoes Low GI 35 GL 11.4 / 100 g 7/10 
Canned peach Medium GI 58 GL 11.6 / 100 g 4/10 
Raw cacao powder Low GI 20 GL 11.6 / 100 g 8/10 
Baharat spice mix Low GI 20 GL 11.6 / 100 g 8/10 
Curry spice mix (with turmeric and ginger) Low GI 20 GL 11.6 / 100 g 8/10 Dark cocoa Low GI 20 GL 11.6 / 100 g 7/10 Kabsa spice mix Low GI 20 GL 11.6 / 100 g 8/10 
Korma spice mix Low GI 20 GL 11.6 / 100 g 9/10 
Middle eastern spices Low GI 20 GL 11.6 / 100 g 9/10 
Mixed indian spices Low GI 20 GL 11.6 / 100 g 9/10 
Moroccan spice blend Low GI 20 GL 11.6 / 100 g 8/10 
Oriental spices Low GI 20 GL 11.6 / 100 g 9/10 Elaichi banana Low GI 51 GL 11.7 / 100 g 7.5/10 Prata banana Low GI 51 GL 11.7 / 100 g 7.5/10 
Roasted garlic Low GI 30 GL 11.7 / 100 g 8/10 
American Pawpaw Medium GI 60 GL 12 / 100 g 8/10 Anise liqueur Low GI 50 GL 12 / 100 g 2/10 Asian sauce Medium GI 55 GL 12 / 100 g 2/10 Baked pasta with cheese and tomato Medium GI 55 GL 12 / 100 g 4/10 Baked savory crepe Medium GI 55 GL 12 / 100 g 4/10 Baked spaghetti Medium GI 55 GL 12 / 100 g 5/10 
Banana puree Low GI 52 GL 12 / 100 g 5/10 Battered fish Medium GI 65 GL 12 / 100 g 4/10 Bread and butter pickles Medium GI 55 GL 12 / 100 g 3/10 Bread dough Medium GI 65 GL 12 / 100 g 4/10 
Breaded fish fillets Medium GI 65 GL 12 / 100 g 3/10 
Breaded schnitzel Medium GI 65 GL 12 / 100 g 4/10 Breakfast wrap Medium GI 55 GL 12 / 100 g 4/10 Brown and wild rice Low GI 50 GL 12 / 100 g 7.5/10 Brown brown and wild rice Low GI 50 GL 12 / 100 g 8/10 Brown cheese Low GI 35 GL 12 / 100 g 3/10 Brown lentil rice pouch Medium GI 55 GL 12 / 100 g 6/10 
Brown rice Low GI 50 GL 12 / 100 g 7.5/10 Brown rice medley Low GI 50 GL 12 / 100 g 7.5/10 
Brown rice quinoa blend Low GI 50 GL 12 / 100 g 7.5/10 Buckwheat dumplings with mushrooms and greens Low GI 45 GL 12 / 100 g 7/10 Bulgur quinoa mix Low GI 50 GL 12 / 100 g 7.5/10 
Cabbage Tempura Medium GI 60 GL 12 / 100 g 4/10 Caramel protein bar Low GI 35 GL 12 / 100 g 4/10 Carrot tortilla Medium GI 55 GL 12 / 100 g 5/10 Cauliflower powder Low GI 20 GL 12 / 100 g 8/10 
Chai spices Low GI 20 GL 12 / 100 g 9/10 
Cheese crepe Medium GI 55 GL 12 / 100 g 4/10 Cheese croquettes Medium GI 55 GL 12 / 100 g 3/10 Chicken crepes Medium GI 65 GL 12 / 100 g 5/10 Chicken fingers Medium GI 65 GL 12 / 100 g 3/10 Chicken popcorn Medium GI 65 GL 12 / 100 g 3/10 Chicken quesadilla Medium GI 55 GL 12 / 100 g 5/10 
Chinese five spice Low GI 20 GL 12 / 100 g 8.5/10 Chocolate milk drink Medium GI 65 GL 12 / 100 g 2/10 Chocolate milkshake Medium GI 65 GL 12 / 100 g 2/10 Coconut shrimp Medium GI 55 GL 12 / 100 g 4/10 Cod fritters Medium GI 55 GL 12 / 100 g 4/10 Cooked brown basmati rice Low GI 50 GL 12 / 100 g 7/10 Cooked grain Low GI 50 GL 12 / 100 g 7/10 Cooked soba Medium GI 56 GL 12 / 100 g 6/10 Cooked spelt Low GI 45 GL 12 / 100 g 7.5/10 
Cornmeal Mush Medium GI 68 GL 12 / 100 g 5/10 
Cottage Cheese Pancakes Medium GI 55 GL 12 / 100 g 5/10 Cream cheese stuffed bite Medium GI 55 GL 12 / 100 g 4/10 Cream of Wheat Original Medium GI 66 GL 12 / 100 g 4/10 
Cultured brown rice Low GI 50 GL 12 / 100 g 7/10 
Daiquiri cocktail (bottled) Medium GI 65 GL 12 / 100 g 2/10 Dark chocolate gelato Low GI 40 GL 12 / 100 g 2/10 Eggwich sandwich Medium GI 55 GL 12 / 100 g 4/10 Enchilada with tomato sauce Medium GI 55 GL 12 / 100 g 5/10 Fat-Free Honey Mustard Dressing Medium GI 55 GL 12 / 100 g 3/10 Fish fingers whole wheat breaded Medium GI 55 GL 12 / 100 g 6/10 Fried chicken popcorn Medium GI 65 GL 12 / 100 g 3/10 Fried potatoes and carrots Medium GI 65 GL 12 / 100 g 5/10 Frozen yogurt blackcurrant sorbet Low GI 45 GL 12 / 100 g 3/10 Fruit jelly Medium GI 65 GL 12 / 100 g 2/10 
Garam Masala and Red Chili Spice Blend Low GI 20 GL 12 / 100 g 9/10 Garlic herb potato cheddar chive bake Medium GI 65 GL 12 / 100 g 4/10 Grain salad Low GI 50 GL 12 / 100 g 7/10 Grilled salmon avocado sushi Medium GI 55 GL 12 / 100 g 6.5/10 Groats with vegetables Medium GI 55 GL 12 / 100 g 7/10 
Hand roll Medium GI 55 GL 12 / 100 g 6.5/10 Heart of palm pie Medium GI 55 GL 12 / 100 g 5/10 High protein kefir pancakes Medium GI 55 GL 12 / 100 g 6/10 
Honey pepper with cheese Medium GI 55 GL 12 / 100 g 4/10 Hot chocolate with whipped cream Medium GI 65 GL 12 / 100 g 3/10 Iced white mocha Medium GI 65 GL 12 / 100 g 2/10 
Jackfruit Low GI 50 GL 12 / 100 g 4/10 
Jägermeister Low GI 50 GL 12 / 100 g 2.5/10 Jelly dessert Medium GI 65 GL 12 / 100 g 2/10 
Juniper berries Low GI 25 GL 12 / 100 g 7/10 Khichdi Medium GI 55 GL 12 / 100 g 7/10 
Lemon juice powder (unsweetened) Low GI 20 GL 12 / 100 g 7/10 
Lentil pasta Low GI 22 GL 12 / 100 g 8/10 
Lentil spirelli Low GI 22 GL 12 / 100 g 8/10 
Loose Potato Slices Medium GI 65 GL 12 / 100 g 5/10 
Low-carb tortilla Low GI 35 GL 12 / 100 g 7/10 Macaroni in milk sauce Medium GI 65 GL 12 / 100 g 4/10 Marinated albacore sushi Medium GI 55 GL 12 / 100 g 7/10 
Millet pudding Medium GI 65 GL 12 / 100 g 6.5/10 Mission Carb Balance Tortilla Low GI 35 GL 12 / 100 g 6/10 
