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.
Tajín seasoning Low GI 35 GL 14 / 100 g 5/10 
Tamarind Low GI 23 GL 14 / 100 g 6.5/10 
Taro root Low GI 54 GL 14 / 100 g 7/10 
Tempura batter fried vegetables Medium GI 65 GL 14 / 100 g 4/10 
Tortellini Low GI 50 GL 14 / 100 g 5/10 Tortellini with sausage and cream sauce Medium GI 55 GL 14 / 100 g 4/10 
Unripe plantain Low GI 45 GL 14 / 100 g 6/10 
Vanilla cream Medium GI 65 GL 14 / 100 g 3/10 
Vegan roll Medium GI 55 GL 14 / 100 g 4/10 
Water chestnuts Medium GI 60 GL 14 / 100 g 6/10 White fish nigiri Medium GI 65 GL 14 / 100 g 6/10 
Whole grain flatbread with spinach and feta cheese Low GI 50 GL 14 / 100 g 6.5/10 
Whole grain zucchini walnut muffin (fruit-sweetened) Low GI 45 GL 14 / 100 g 6.5/10 
Whole wheat crepe Medium GI 55 GL 14 / 100 g 6.5/10 
Whole-grain oats baked with fresh berries and nuts, lightly sweetened Low GI 45 GL 14 / 100 g 7.5/10 Whopper burger Medium GI 60 GL 14 / 100 g 2/10 
Yorkshire pudding (whole wheat or spelt flour) Medium GI 55 GL 14 / 100 g 6/10 Jägermeister Medium GI 55 GL 14 / 100 g 1/10 
Rice noodles Medium GI 61 GL 14 / 100 g 4/10 Sugar free milk chocolate Low GI 25 GL 14.1 / 100 g 4/10 
Red rice Medium GI 55 GL 14.1 / 100 g 6/10 
Couscous Medium GI 65 GL 14.2 / 100 g 4/10 
Cooked pasta Low GI 49 GL 14.2 / 100 g 4/10 
Cooked spaghetti Low GI 49 GL 14.2 / 100 g 4/10 Sugar free lemon cake Low GI 45 GL 14.4 / 100 g 4/10 
Whole Grain Yeast Cake with Erythritol Low GI 40 GL 14.4 / 100 g 6/10 
Whole pasta Low GI 48 GL 14.4 / 100 g 6/10 
Whole spaghetti Low GI 48 GL 14.4 / 100 g 6/10 
Ketchup Medium GI 55 GL 14.9 / 100 g 3/10 
Dried milk Low GI 39 GL 15 / 100 g 4/10 Aloha Protein Bar (packaged) Low GI 40 GL 15 / 100 g 4/10 
Aperol Medium GI 60 GL 15 / 100 g 1/10 Apple dressing Medium GI 55 GL 15 / 100 g 3/10 Avocado sandwich Medium GI 55 GL 15 / 100 g 6/10 
Baked dumplings with vegetable and lentil filling Medium GI 55 GL 15 / 100 g 6/10 Beef ho fun Medium GI 65 GL 15 / 100 g 5/10 Beef pasty Medium GI 55 GL 15 / 100 g 4/10 
Beetroot pasta Medium GI 55 GL 15 / 100 g 6.5/10 
Black bean and vegetable tamale (whole-grain masa) Medium GI 55 GL 15 / 100 g 7/10 Boiled couscous Medium GI 65 GL 15 / 100 g 5/10 Braised beef ravioli Medium GI 55 GL 15 / 100 g 5/10 
Branston Small Chunk Pickle Medium GI 55 GL 15 / 100 g 2/10 Breaded vegetable sticks Medium GI 60 GL 15 / 100 g 4/10 California roll Medium GI 55 GL 15 / 100 g 5/10 Carrot ice cream Medium GI 55 GL 15 / 100 g 4/10 Cheese quesadilla Medium GI 55 GL 15 / 100 g 4/10 
Cheese-basil pasta Medium GI 55 GL 15 / 100 g 6/10 Cheeseburger Medium GI 66 GL 15 / 100 g 3/10 Cheesecake pancakes Medium GI 55 GL 15 / 100 g 3/10 Chestnut boiled Low GI 54 GL 15 / 100 g 6/10 
Chipotle honey vinaigrette Medium GI 55 GL 15 / 100 g 3/10 Chocolate nougat peanuts Low GI 25 GL 15 / 100 g 2/10 
Cinnamon toast cereal Low GI 35 GL 15 / 100 g 8/10 
Classic Dairy Creamer Medium GI 60 GL 15 / 100 g 2/10 Coconut jelly Medium GI 55 GL 15 / 100 g 3/10 
Concentrated raspberry extract (no added sugar) Low GI 35 GL 15 / 100 g 6.5/10 Cooked banana Medium GI 55 GL 15 / 100 g 6/10 Cooked coquillettes Low GI 50 GL 15 / 100 g 5/10 Cooked couscous Medium GI 65 GL 15 / 100 g 5/10 Cooked instant noodles High GI 73 GL 15 / 100 g 2/10 Coquillettes Low GI 50 GL 15 / 100 g 5/10 Crab cucumber uramaki Medium GI 60 GL 15 / 100 g 5/10 
Cream with cocoa Medium GI 55 GL 15 / 100 g 3/10 Crepe with cheese filling Medium GI 55 GL 15 / 100 g 4/10 
Curd pie Medium GI 55 GL 15 / 100 g 3.5/10 
Custard Cream Dessert High GI 75 GL 15 / 100 g 3.5/10 
Dried pumpkin Low GI 40 GL 15 / 100 g 8/10 Duchess potatoes High GI 75 GL 15 / 100 g 4/10 
Farfalle Pasta Low GI 50 GL 15 / 100 g 5/10 Fish ravioli Medium GI 55 GL 15 / 100 g 5/10 
Flavored creamer Medium GI 60 GL 15 / 100 g 3/10 
French toast made with whole grain bread, less sugar, and baked Medium GI 55 GL 15 / 100 g 6.5/10 
French vanilla creamer Medium GI 60 GL 15 / 100 g 2/10 
Fried Rice with Carrot, Egg, Green Onion & Poblano Pepper Medium GI 65 GL 15 / 100 g 5/10 Fried sushi cucumber avocado Medium GI 60 GL 15 / 100 g 6/10 Fried vegetarian stick Medium GI 60 GL 15 / 100 g 4/10 
Ginger cream Medium GI 55 GL 15 / 100 g 3.5/10 Golden milk spice blend Low GI 25 GL 15 / 100 g 8/10 
Grilled cheese sandwich (whole grain bread, reduced-fat cheese) Medium GI 55 GL 15 / 100 g 6.5/10 Grilled polenta Medium GI 68 GL 15 / 100 g 5/10 
Grilled potato High GI 70 GL 15 / 100 g 5/10 Ham mushroom emmental puff pastry Medium GI 60 GL 15 / 100 g 3/10 Herb stuffing Medium GI 60 GL 15 / 100 g 4/10 Instant mashed potatoes High GI 85 GL 15 / 100 g 3/10 Kimchi and meat dumpling Medium GI 55 GL 15 / 100 g 5/10 
Krokiet Medium GI 55 GL 15 / 100 g 6/10 
Lasagne pasta sheets Low GI 50 GL 15 / 100 g 4/10 
Lemon peel powder Low GI 25 GL 15 / 100 g 8/10 Lentil noodles Low GI 28 GL 15 / 100 g 8/10 
Łazanki Pasta Medium GI 55 GL 15 / 100 g 4/10 
Macaroni pasta Low GI 47 GL 15 / 100 g 4/10 Maki Medium GI 55 GL 15 / 100 g 5/10 Mango mousse Medium GI 55 GL 15 / 100 g 3/10 
Maple bourbon vinaigrette Medium GI 55 GL 15 / 100 g 3/10 
Mascarpone cream Medium GI 55 GL 15 / 100 g 3/10 Mediterranean rice Medium GI 60 GL 15 / 100 g 6/10 Metamucil gummies no sugar added Low GI 25 GL 15 / 100 g 6/10 Mozzarella sticks Medium GI 60 GL 15 / 100 g 3/10 Multi-grain rice Medium GI 55 GL 15 / 100 g 7.5/10 Mushroom and peas rice Medium GI 65 GL 15 / 100 g 6/10 
