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.
Coffee ice cream Medium GI 60 GL 17 / 100 g 2/10 Cooked golden millet High GI 71 GL 17 / 100 g 5/10 
Crab rangoon Medium GI 60 GL 17 / 100 g 3/10 Crepe with cottage cheese filling Medium GI 60 GL 17 / 100 g 4/10 Curd pancake Medium GI 60 GL 17 / 100 g 4/10 
Dried cherry, coconut, and nut snack balls Low GI 45 GL 17 / 100 g 5/10 
Fettuccine pasta Medium GI 55 GL 17 / 100 g 5/10 Fried noodles Medium GI 60 GL 17 / 100 g 4/10 
Fried potato balls High GI 75 GL 17 / 100 g 4/10 Fried rice beef pork shrimp corn High GI 70 GL 17 / 100 g 5/10 Garlic pork belly sushi Medium GI 60 GL 17 / 100 g 4/10 Gluten free chocolate cake Low GI 38 GL 17 / 100 g 2/10 Golden millet High GI 71 GL 17 / 100 g 7/10 
Green powder Low GI 30 GL 17 / 100 g 6/10 High protein chocolate pretzel protein bar Low GI 45 GL 17 / 100 g 4/10 
High protein energy balls Low GI 45 GL 17 / 100 g 6/10 Highlander-style dumplings Medium GI 60 GL 17 / 100 g 4/10 
Kulfi Medium GI 60 GL 17 / 100 g 3.5/10 
Madeleine Low GI 45 GL 17 / 100 g 4/10 Magnum almond Medium GI 60 GL 17 / 100 g 2/10 Maize meal porridge High GI 70 GL 17 / 100 g 4/10 Meat pierogi Medium GI 60 GL 17 / 100 g 4/10 
Milk solids Low GI 45 GL 17 / 100 g 4/10 Mushroom rolls Medium GI 60 GL 17 / 100 g 4/10 Napolitan pasta Medium GI 60 GL 17 / 100 g 4/10 
Oat bran muffin (no added sugar, minimal processing) Low GI 45 GL 17 / 100 g 7.5/10 Pappardelle pasta Medium GI 55 GL 17 / 100 g 5/10 Penne pasta, boiled Medium GI 55 GL 17 / 100 g 5/10 Pickled bread and butter pickles Medium GI 65 GL 17 / 100 g 3/10 
Plum puree Low GI 29 GL 17 / 100 g 5/10 Pork dumplings Medium GI 62 GL 17 / 100 g 4/10 Potstickers Medium GI 62 GL 17 / 100 g 4/10 Prosciutto and cheese sandwich Medium GI 60 GL 17 / 100 g 4/10 Protein pocket Medium GI 60 GL 17 / 100 g 5/10 Red fruit compote Medium GI 65 GL 17 / 100 g 3/10 
Rice with peas, carrots, corn High GI 70 GL 17 / 100 g 4/10 
Roasted broad beans Low GI 30 GL 17 / 100 g 7/10 
Roasted gram flour Low GI 28 GL 17 / 100 g 8/10 Roasted lentils Low GI 28 GL 17 / 100 g 8/10 Roasted plantain Medium GI 55 GL 17 / 100 g 5/10 
Roasted split chickpeas Low GI 28 GL 17 / 100 g 7.5/10 Salted caramel ice cream Medium GI 60 GL 17 / 100 g 2/10 Samsa Medium GI 60 GL 17 / 100 g 4/10 
Shaved ice High GI 80 GL 17 / 100 g 2/10 Spinach gnocchi Medium GI 65 GL 17 / 100 g 5/10 Spinach tourton Medium GI 60 GL 17 / 100 g 4/10 
Split chickpeas Low GI 28 GL 17 / 100 g 8/10 Steak potato High GI 75 GL 17 / 100 g 5/10 
Sweet potato fries Medium GI 60 GL 17 / 100 g 6/10 Ugali High GI 70 GL 17 / 100 g 4/10 
Unsweetened dried cherries Low GI 22 GL 17 / 100 g 6/10 Whip Medium GI 65 GL 17 / 100 g 2/10 
Whole cinnamon muffin Low GI 45 GL 17 / 100 g 7/10 Whole wheat psyllium dough Low GI 45 GL 17 / 100 g 7/10 Mashed plantain Medium GI 55 GL 17.1 / 100 g 6.2/10 Sugar free brownie Low GI 45 GL 17.1 / 100 g 4.5/10 
Roasted chickpeas Low GI 28 GL 17.4 / 100 g 8.5/10 Fried sweet potato High GI 76 GL 17.4 / 100 g 5/10 Chocolate, vanilla, and macadamia ice cream sundae Medium GI 60 GL 17.4 / 100 g 2/10 
Curry spice mix Low GI 30 GL 17.4 / 100 g 8/10 
Garam masala Low GI 30 GL 17.4 / 100 g 8/10 
Butter Roux High GI 70 GL 17.5 / 100 g 3/10 
Chaat masala Low GI 35 GL 17.5 / 100 g 5/10 Fiber syrup Low GI 25 GL 17.5 / 100 g 6/10 Whole-grain sourdough bread with natural almond or peanut butter Low GI 50 GL 17.5 / 100 g 7/10 
Corn bran Low GI 22 GL 17.6 / 100 g 8/10 
Spelt bread with cottage cheese and chives Medium GI 55 GL 17.6 / 100 g 7/10 
Sweet potato and chickpea dumplings Medium GI 55 GL 17.6 / 100 g 6/10 
Orzo pasta Medium GI 58 GL 17.9 / 100 g 4/10 
Sprouted bread Low GI 53 GL 18 / 100 g 7/10 
100% whole wheat wrap (low gi, high fiber) Low GI 45 GL 18 / 100 g 7/10 Achma Medium GI 65 GL 18 / 100 g 4/10 Avocado sushi Medium GI 55 GL 18 / 100 g 5/10 Baked pate toast Medium GI 65 GL 18 / 100 g 4/10 Baked sushi roll Medium GI 65 GL 18 / 100 g 4/10 Banana pudding Medium GI 65 GL 18 / 100 g 2/10 Bean tamale Medium GI 55 GL 18 / 100 g 6/10 
Black currant jelly Medium GI 65 GL 18 / 100 g 3/10 
Black garlic powder Low GI 30 GL 18 / 100 g 6.5/10 Blt sandwich Medium GI 65 GL 18 / 100 g 4/10 Boiled dumplings Medium GI 65 GL 18 / 100 g 4/10 
Boiled plantain Medium GI 55 GL 18 / 100 g 6/10 Breadfruit Medium GI 68 GL 18 / 100 g 7/10 Bruschetta with tomatoes and cheese Medium GI 65 GL 18 / 100 g 4/10 
Candied walnuts Low GI 45 GL 18 / 100 g 4/10 Canistel Medium GI 55 GL 18 / 100 g 7/10 Catalina dressing Medium GI 60 GL 18 / 100 g 2/10 Cheese spaetzle Medium GI 65 GL 18 / 100 g 4/10 Cherry sauce Medium GI 65 GL 18 / 100 g 3/10 Cherry slushie High GI 80 GL 18 / 100 g 1.5/10 Chili cheese nuggets Medium GI 65 GL 18 / 100 g 2/10 
Chili garlic seasoning Low GI 40 GL 18 / 100 g 7/10 Chili kartacze Medium GI 65 GL 18 / 100 g 6/10 Chocolate cottage cheese dumpling Medium GI 55 GL 18 / 100 g 4/10 Chocolate semifreddo Low GI 50 GL 18 / 100 g 2/10 Chocolate weight control powder Low GI 45 GL 18 / 100 g 4/10 Coconut pancakes Medium GI 55 GL 18 / 100 g 4/10 Cookies and cream ice cream Medium GI 65 GL 18 / 100 g 2/10 Cooled cheesecake Medium GI 55 GL 18 / 100 g 3/10 
Cordyceps mushroom powder Low GI 30 GL 18 / 100 g 8/10 
