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.
Gyoza Low GI 50 GL 13 / 100 g 5/10 Hart's Natural Protein Bar Low GI 40 GL 13 / 100 g 5/10 High protein trail mix Low GI 35 GL 13 / 100 g 6/10 
Honey roasted almonds Low GI 35 GL 13 / 100 g 4/10 Kerala rice Medium GI 55 GL 13 / 100 g 7/10 
Macaroni and cheese Medium GI 64 GL 13 / 100 g 3/10 Mcdouble Medium GI 55 GL 13 / 100 g 2/10 Mcmuffin chicken avocado Medium GI 55 GL 13 / 100 g 4/10 Meat ravioli Low GI 50 GL 13 / 100 g 4/10 Milk gelato Low GI 50 GL 13 / 100 g 3/10 Milli raspberry cheesecake flavored cream quark Medium GI 60 GL 13 / 100 g 2/10 Monte dessert Medium GI 60 GL 13 / 100 g 2/10 Mushroom croquette Medium GI 55 GL 13 / 100 g 5/10 MYPROTEIN Katsu Chicken with Rice (ready meal) High GI 70 GL 13 / 100 g 4/10 
Oat bran pancakes (no added sugar) Low GI 45 GL 13 / 100 g 7/10 
Oats and chickpea flour dhokla Low GI 45 GL 13 / 100 g 7.5/10 
Orange Gelatin High GI 70 GL 13 / 100 g 2.5/10 
Orange Jelly Powder High GI 70 GL 13 / 100 g 2.5/10 Oyster risotto Medium GI 65 GL 13 / 100 g 5/10 Packaged Ready Meal Medium GI 65 GL 13 / 100 g 4.5/10 Pakora Low GI 45 GL 13 / 100 g 4/10 Parsley pancake with egg Medium GI 60 GL 13 / 100 g 6/10 Pasta bake Medium GI 55 GL 13 / 100 g 4/10 Pasta with sausage Medium GI 55 GL 13 / 100 g 5/10 Pea gnocchi Low GI 50 GL 13 / 100 g 6/10 Peach palm fruit Low GI 35 GL 13 / 100 g 7/10 Pear camembert tart Low GI 45 GL 13 / 100 g 4/10 Plant concentrate (saffron, turmeric) Low GI 20 GL 13 / 100 g 8/10 
Plantain Low GI 40 GL 13 / 100 g 6/10 
Plum jam Low GI 40 GL 13 / 100 g 7/10 Potato terrine Medium GI 65 GL 13 / 100 g 5/10 Pumpkin seed protein bread Low GI 45 GL 13 / 100 g 7/10 Quesadilla Low GI 50 GL 13 / 100 g 4/10 Ragi puttu Low GI 35 GL 13 / 100 g 7.5/10 Raw buckwheat flakes with almond butter and fresh raspberries Low GI 45 GL 13 / 100 g 7.5/10 
Red gelatin dessert High GI 70 GL 13 / 100 g 2/10 Red kerala rice Medium GI 55 GL 13 / 100 g 7.5/10 Red lentil gnocchi Low GI 45 GL 13 / 100 g 7/10 
Rice glue High GI 85 GL 13 / 100 g 3.5/10 Rice medley Medium GI 55 GL 13 / 100 g 7.5/10 Salmon maki Medium GI 55 GL 13 / 100 g 6/10 Salmon nigiri Medium GI 55 GL 13 / 100 g 7/10 
Sapodilla Medium GI 65 GL 13 / 100 g 5/10 Sausage croquette Medium GI 60 GL 13 / 100 g 3/10 
Scalloped potatoes High GI 70 GL 13 / 100 g 4/10 Seafood dumplings Medium GI 55 GL 13 / 100 g 5/10 Seafood risotto Medium GI 65 GL 13 / 100 g 5.5/10 Semolina porridge Medium GI 65 GL 13 / 100 g 4/10 
Shredded potatoes High GI 75 GL 13 / 100 g 4/10 Shrimp maki Medium GI 55 GL 13 / 100 g 6/10 Shrimp nigiri Medium GI 60 GL 13 / 100 g 6/10 
Sourdough pasta Low GI 45 GL 13 / 100 g 6/10 Souvlaki wrap Medium GI 60 GL 13 / 100 g 6/10 Spelt quark pancake Medium GI 55 GL 13 / 100 g 5.5/10 Spinach pasta Low GI 50 GL 13 / 100 g 5/10 Squash pancake Medium GI 60 GL 13 / 100 g 5/10 
Steamed potato Medium GI 65 GL 13 / 100 g 5/10 Stir fry paste Low GI 45 GL 13 / 100 g 3/10 
Strawberry Jelly High GI 70 GL 13 / 100 g 3/10 Strawberry margarita High GI 70 GL 13 / 100 g 2/10 Sugar free coconut cookies Low GI 35 GL 13 / 100 g 5/10 Sugar free layer cake Low GI 45 GL 13 / 100 g 4/10 Sunflower seed pasta Low GI 35 GL 13 / 100 g 6/10 Sushi vinegar Low GI 45 GL 13 / 100 g 2/10 
Taro Low GI 50 GL 13 / 100 g 7/10 Tuna maki Medium GI 55 GL 13 / 100 g 7/10 Tuna nigiri Medium GI 55 GL 13 / 100 g 6.5/10 Upma Medium GI 65 GL 13 / 100 g 5/10 Vegan chicken croquette Medium GI 60 GL 13 / 100 g 3/10 Vegan enchilada Medium GI 55 GL 13 / 100 g 5/10 
Vegan protein bread Low GI 45 GL 13 / 100 g 7.5/10 Vegetable pakora Low GI 45 GL 13 / 100 g 4/10 Vegetable pancakes Medium GI 65 GL 13 / 100 g 4/10 Vegetarian stick Medium GI 60 GL 13 / 100 g 4/10 
Wheat noodles Low GI 50 GL 13 / 100 g 5/10 
Whole grain flour dumplings with cheese and spinach Low GI 50 GL 13 / 100 g 6.5/10 Whole grain oatmeal protein waffles Low GI 50 GL 13 / 100 g 7/10 
Whole grain tortilla with black beans and vegetables Low GI 45 GL 13 / 100 g 7.5/10 
Wholegrain dough pierogi with buckwheat and mushrooms Low GI 45 GL 13 / 100 g 7/10 
Yacon syrup with chili infusion Low GI 40 GL 13 / 100 g 5/10 Yellow pea flour Low GI 22 GL 13 / 100 g 7/10 
Noodles Medium GI 55 GL 13.1 / 100 g 4/10 Rice dish Medium GI 58 GL 13.1 / 100 g 5.8/10 
Whole Grain Gingerbread with Erythritol Low GI 35 GL 13.3 / 100 g 6/10 Gum arabic Low GI 15 GL 13.5 / 100 g 7/10 
Jerk seasoning Low GI 30 GL 13.5 / 100 g 4/10 
Korean spices Low GI 30 GL 13.5 / 100 g 4/10 
Egg noodles Medium GI 57 GL 13.5 / 100 g 4/10 
Potassium-rich vegetable High GI 78 GL 13.7 / 100 g 5/10 
Cardamom Low GI 20 GL 13.7 / 100 g 9.5/10 
Adaptogen blend Low GI 25 GL 13.8 / 100 g 7/10 Ginger and honey vinaigrette Medium GI 55 GL 13.8 / 100 g 3/10 Raspberry parfait Medium GI 55 GL 13.8 / 100 g 3/10 Sugar free chocolate hazelnut cookie Low GI 25 GL 13.8 / 100 g 4/10 Ham sandwich Medium GI 55 GL 13.8 / 100 g 5.2/10 Moroheiya noodles Low GI 50 GL 13.8 / 100 g 7.2/10 Mousseline cream Medium GI 55 GL 13.8 / 100 g 3.5/10 
Grilled corn Low GI 52 GL 13.9 / 100 g 6/10 
Mashed potatoes High GI 83 GL 13.9 / 100 g 4/10 
Ice cream Medium GI 60 GL 14 / 100 g 2/10 
