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.
Mixed grains Low GI 50 GL 12 / 100 g 6/10 
Mushroom and cabbage croquette Medium GI 55 GL 12 / 100 g 5.5/10 
NutraBio Intra Blast powder Medium GI 60 GL 12 / 100 g 4/10 
Oat & Whey Protein Pancake Medium GI 55 GL 12 / 100 g 6.5/10 Oatmeal with seeds Medium GI 55 GL 12 / 100 g 8/10 
Packaged meal Medium GI 65 GL 12 / 100 g 3/10 
Pasta meat Medium GI 60 GL 12 / 100 g 4/10 Pasta with fish ragu Medium GI 55 GL 12 / 100 g 6/10 Pasta with sauce Medium GI 55 GL 12 / 100 g 5/10 Pastitsio Medium GI 65 GL 12 / 100 g 4/10 
Pea pasta Low GI 22 GL 12 / 100 g 8/10 
Plant protein fudge brownie bar Low GI 35 GL 12 / 100 g 4/10 Puff pastry with nduja, sausage, and bell pepper Medium GI 55 GL 12 / 100 g 3/10 
Purple sweet potato Low GI 44 GL 12 / 100 g 8/10 Quesadilla with salami cheese pepper Medium GI 55 GL 12 / 100 g 4/10 Ramen bowl Medium GI 65 GL 12 / 100 g 3/10 Ras el hanout Low GI 20 GL 12 / 100 g 8/10 
Red spaghetti Medium GI 55 GL 12 / 100 g 5.5/10 Rice braised pork Medium GI 65 GL 12 / 100 g 4/10 Rita Medium GI 65 GL 12 / 100 g 2/10 Russell stover sugar free caramel chocolate Low GI 18 GL 12 / 100 g 2/10 Russell stover sugar free chocolate coconut candies Low GI 20 GL 12 / 100 g 2/10 Salmon cheese sushi Medium GI 55 GL 12 / 100 g 5/10 Salmon ravioli Low GI 50 GL 12 / 100 g 5/10 
Sandwich with rye bread, grilled chicken breast, and fresh spinach Medium GI 55 GL 12 / 100 g 7/10 Shrimp egg roll Medium GI 55 GL 12 / 100 g 4/10 Soup base Low GI 40 GL 12 / 100 g 2/10 Spaghetti marinara Medium GI 55 GL 12 / 100 g 5/10 Spaghetti with tomato sauce Medium GI 55 GL 12 / 100 g 5/10 Speck, red pepper, and arugula wrap Medium GI 55 GL 12 / 100 g 5/10 Spices (masala blend) Low GI 20 GL 12 / 100 g 8/10 Spinach croquette Medium GI 55 GL 12 / 100 g 5/10 Steamed vegetable dumplings Low GI 50 GL 12 / 100 g 6/10 Strawberries in syrup Medium GI 65 GL 12 / 100 g 3/10 Sugar free crepes Medium GI 55 GL 12 / 100 g 6/10 Sugar free kefir pancake Medium GI 55 GL 12 / 100 g 6/10 Sweet potato oven fries with olive oil Low GI 50 GL 12 / 100 g 8/10 
Syrniki Medium GI 55 GL 12 / 100 g 4/10 
Unsweetened Raspberry Jam Low GI 45 GL 12 / 100 g 6/10 
Vegan cheddar Medium GI 60 GL 12 / 100 g 3/10 
Vegan cheese Medium GI 60 GL 12 / 100 g 2/10 Vegetable fritters Medium GI 60 GL 12 / 100 g 5/10 
Veggie chow mein Medium GI 55 GL 12 / 100 g 5/10 Wheat chili Medium GI 55 GL 12 / 100 g 6/10 Wheat porridge Low GI 50 GL 12 / 100 g 7/10 White monte dessert Medium GI 65 GL 12 / 100 g 2/10 
Whole Spelt Carrot Cake Low GI 35 GL 12 / 100 g 6/10 
Whole wheat couscous Low GI 50 GL 12 / 100 g 6/10 
Avocado Tikki Medium GI 55 GL 12.1 / 100 g 6/10 Pumpkin fritters Medium GI 55 GL 12.1 / 100 g 6/10 
Potato seasoning mix Low GI 35 GL 12.3 / 100 g 5.5/10 Fresh pasta Low GI 50 GL 12.5 / 100 g 5/10 Purple rice Low GI 50 GL 12.8 / 100 g 6/10 
Advocaat liqueur Low GI 50 GL 13 / 100 g 2/10 Agave sweetener Low GI 17 GL 13 / 100 g 2/10 Bacon cheeseburger Medium GI 60 GL 13 / 100 g 2/10 Baked samosa with whole-wheat or chickpea flour pastry Low GI 48 GL 13 / 100 g 6/10 Baked sushi roll chicken Medium GI 60 GL 13 / 100 g 4/10 Baked ziti Medium GI 55 GL 13 / 100 g 4/10 
Banana oat bake Low GI 40 GL 13 / 100 g 7/10 
Beef and cheese chimichanga Medium GI 60 GL 13 / 100 g 3/10 Beef gyoza Low GI 50 GL 13 / 100 g 4/10 
Beef pilaf Medium GI 60 GL 13 / 100 g 5/10 Black rice salad Low GI 42 GL 13 / 100 g 7/10 Boiled cocoyam Low GI 50 GL 13 / 100 g 7/10 Breakfast burrito Medium GI 55 GL 13 / 100 g 4/10 Broccoli cheddar potato pancake Medium GI 62 GL 13 / 100 g 5/10 Buhta Medium GI 55 GL 13 / 100 g 6/10 
Canned cherry Medium GI 60 GL 13 / 100 g 3/10 
Canned yams Medium GI 65 GL 13 / 100 g 4/10 Carrot tempura Medium GI 60 GL 13 / 100 g 5/10 
Chai spice mix Low GI 20 GL 13 / 100 g 9/10 Chicken burger Medium GI 65 GL 13 / 100 g 4/10 Chickpea flour pizza crust Low GI 35 GL 13 / 100 g 7/10 Chocolate hazelnut mascarpone mousse Low GI 45 GL 13 / 100 g 2/10 Chocolate oatmeal Medium GI 65 GL 13 / 100 g 4/10 
Clear Dessert Gelatin High GI 70 GL 13 / 100 g 2.5/10 Cooked egg noodles Medium GI 57 GL 13 / 100 g 5/10 
Cooked wheat Low GI 41 GL 13 / 100 g 6/10 Cottage cheese waffles Medium GI 60 GL 13 / 100 g 5/10 Cream mousse Low GI 50 GL 13 / 100 g 2/10 
Cream shake Medium GI 60 GL 13 / 100 g 2/10 Cucumber roll Medium GI 55 GL 13 / 100 g 6.5/10 
Custard apple Low GI 54 GL 13 / 100 g 6/10 Date curry dip Low GI 45 GL 13 / 100 g 4/10 Dumplings with cabbage and mushrooms on whole grain spelt dough Low GI 48 GL 13 / 100 g 6.5/10 Egg mcmuffin Low GI 47 GL 13 / 100 g 3/10 Elephant foot yam Low GI 50 GL 13 / 100 g 8/10 Fish burger Medium GI 60 GL 13 / 100 g 4/10 
Five spice powder Low GI 20 GL 13 / 100 g 8/10 
Flatbread with grilled chicken, fresh vegetables, and minimal cheese Medium GI 60 GL 13 / 100 g 6/10 
Fried okra Medium GI 55 GL 13 / 100 g 4/10 Fruit juice pop Medium GI 65 GL 13 / 100 g 3/10 Fruit popsicle Medium GI 65 GL 13 / 100 g 3/10 
Gallo Pinto Medium GI 55 GL 13 / 100 g 6.5/10 Gluten free cake Low GI 35 GL 13 / 100 g 4/10 Gluten free fish sticks Medium GI 60 GL 13 / 100 g 4/10 
Grilled salmon futomaki Medium GI 60 GL 13 / 100 g 6/10 
Grits with Blueberries and Milk Medium GI 65 GL 13 / 100 g 5/10 Ground sumac Low GI 35 GL 13 / 100 g 8/10 
