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.
Chocolate cake Low GI 38 GL 21 / 100 g 2/10 
Choux pastry Medium GI 65 GL 21 / 100 g 3/10 
Coconut tiramisu Medium GI 55 GL 21 / 100 g 2/10 Cooked whole whole wheat bread with butter Medium GI 55 GL 21 / 100 g 6/10 Corndog High GI 75 GL 21 / 100 g 2/10 Crepes Medium GI 65 GL 21 / 100 g 4/10 
Dehydrated vegetables Low GI 35 GL 21 / 100 g 5/10 
Dried beet powder Low GI 30 GL 21 / 100 g 6/10 
Dried berry powder Low GI 30 GL 21 / 100 g 8/10 
Dried black currants Low GI 32 GL 21 / 100 g 6/10 Electrolyte effervescent tablet Medium GI 60 GL 21 / 100 g 2/10 Flatbread with burrata and olive oil Medium GI 65 GL 21 / 100 g 4/10 Fried pierogi Medium GI 65 GL 21 / 100 g 4/10 
Fried rice with corn High GI 70 GL 21 / 100 g 4/10 Fried sushi burger Medium GI 65 GL 21 / 100 g 3/10 Fried tempura roll Medium GI 65 GL 21 / 100 g 4/10 
Frozen stromboli Medium GI 65 GL 21 / 100 g 3/10 Frozen tater tots High GI 75 GL 21 / 100 g 3/10 Giuseppe pizza Medium GI 65 GL 21 / 100 g 3/10 Glazed curd snack bar Medium GI 60 GL 21 / 100 g 2/10 
Gram flour Low GI 35 GL 21 / 100 g 7.5/10 Grilled chili cheese sandwich Medium GI 65 GL 21 / 100 g 4/10 Grilled inari sushi Medium GI 65 GL 21 / 100 g 4/10 Ham and cheese pizza High GI 70 GL 21 / 100 g 3/10 Ham pastry Medium GI 65 GL 21 / 100 g 3/10 Herb cake Medium GI 65 GL 21 / 100 g 4/10 Herb cheese pirozhki Medium GI 65 GL 21 / 100 g 4.5/10 Herb mushroom pizza snack Medium GI 65 GL 21 / 100 g 4/10 High protein vanilla cookie Medium GI 55 GL 21 / 100 g 4/10 Hokey pokey ice cream Medium GI 65 GL 21 / 100 g 2/10 Hot dog slider High GI 75 GL 21 / 100 g 2/10 
Ice cream bar Medium GI 65 GL 21 / 100 g 2/10 
Instant seasoning Medium GI 60 GL 21 / 100 g 2.5/10 Junior Frosty Medium GI 65 GL 21 / 100 g 1/10 Karelian pie Medium GI 65 GL 21 / 100 g 5/10 
Khachapuri Medium GI 65 GL 21 / 100 g 4/10 
Lemon flavoring High GI 70 GL 21 / 100 g 2/10 Mamey sapote Medium GI 65 GL 21 / 100 g 6/10 
Matzo ball High GI 75 GL 21 / 100 g 4/10 Natural dried garlic and onion powder (no fillers) Low GI 30 GL 21 / 100 g 8/10 Nut cake Medium GI 55 GL 21 / 100 g 3/10 Oat arepa Medium GI 55 GL 21 / 100 g 7/10 Oreo McFlurry Medium GI 65 GL 21 / 100 g 1/10 Peanut bread Medium GI 55 GL 21 / 100 g 5/10 Peanut butter pie Medium GI 55 GL 21 / 100 g 2/10 Peanuts in batter Medium GI 55 GL 21 / 100 g 3/10 Pickled chutney Medium GI 55 GL 21 / 100 g 3/10 
Pierogi Medium GI 65 GL 21 / 100 g 4.5/10 Pistachio cranberry tiramisu Medium GI 55 GL 21 / 100 g 2/10 Pizza pie Medium GI 65 GL 21 / 100 g 4/10 Pork ribs bao bun Medium GI 65 GL 21 / 100 g 4/10 
Potato and Cheese Dumplings Medium GI 65 GL 21 / 100 g 4.5/10 Potato and cheese pierogi Medium GI 65 GL 21 / 100 g 3/10 
Potato dumplings High GI 75 GL 21 / 100 g 3/10 
Potato nuggets High GI 75 GL 21 / 100 g 4/10 
Potato pancake High GI 75 GL 21 / 100 g 4/10 
Potato patty High GI 75 GL 21 / 100 g 4/10 
Potato waffles High GI 75 GL 21 / 100 g 3/10 Protein cookie Medium GI 55 GL 21 / 100 g 4/10 Prune wine sauce Medium GI 55 GL 21 / 100 g 3/10 Pumpkin breading Medium GI 55 GL 21 / 100 g 5/10 Pumpkin tart Medium GI 65 GL 21 / 100 g 4/10 Pupusa Medium GI 65 GL 21 / 100 g 4/10 Raspberry macaron Low GI 35 GL 21 / 100 g 2/10 Reese's Cups Low GI 41 GL 21 / 100 g 1/10 
Roasted barley Low GI 28 GL 21 / 100 g 7/10 
Roasted green peas Low GI 35 GL 21 / 100 g 7/10 
Rosehip powder (whole fruit) Low GI 35 GL 21 / 100 g 7/10 
Rye sourdough Low GI 48 GL 21 / 100 g 6/10 Saffron pancake Medium GI 65 GL 21 / 100 g 3/10 Scandinavian bread Low GI 50 GL 21 / 100 g 7/10 Sesame sushi Medium GI 65 GL 21 / 100 g 5/10 Small calzone Medium GI 65 GL 21 / 100 g 4/10 
Sourdough rye bread Low GI 48 GL 21 / 100 g 6/10 
Spaetzle High GI 70 GL 21 / 100 g 4/10 Spelt sourdough bread roll Low GI 50 GL 21 / 100 g 7/10 Stuffed oat roll Medium GI 55 GL 21 / 100 g 6/10 Stuffed pastry Medium GI 65 GL 21 / 100 g 4/10 Stuffing ball Medium GI 65 GL 21 / 100 g 4/10 Stuffing with cranberries Medium GI 65 GL 21 / 100 g 4/10 Sub sandwich Medium GI 65 GL 21 / 100 g 4/10 Sugar-free chocolate croissant Medium GI 55 GL 21 / 100 g 3/10 
Sweet potato fries High GI 70 GL 21 / 100 g 4/10 Sweet potato tots High GI 70 GL 21 / 100 g 4/10 Tater tots High GI 75 GL 21 / 100 g 3/10 Tempura maki Medium GI 65 GL 21 / 100 g 4/10 Toastie Medium GI 65 GL 21 / 100 g 4/10 Tostada with refried beans Medium GI 65 GL 21 / 100 g 5/10 Trader Joe's Scallion Pancakes (Pa jeon) Medium GI 65 GL 21 / 100 g 4/10 
Triple sec Medium GI 65 GL 21 / 100 g 2/10 Vegan ice cream cone Medium GI 65 GL 21 / 100 g 2/10 Vegan pizza Medium GI 65 GL 21 / 100 g 4/10 
Whole barley flour Low GI 28 GL 21 / 100 g 7/10 Whole pumpkin seed bread Medium GI 55 GL 21 / 100 g 6/10 Whole spelt sourdough bread roll Low GI 50 GL 21 / 100 g 7/10 Whole wheat plum cake Medium GI 55 GL 21 / 100 g 5/10 
Whole wheat spelt flour dough Low GI 50 GL 21 / 100 g 6/10 Zapiekanka Medium GI 65 GL 21 / 100 g 4/10 Fried stuffed crepe Medium GI 62 GL 21.1 / 100 g 4.2/10 
Rye flour Low GI 34 GL 21.4 / 100 g 7/10 
