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.
Baked french fries High GI 75 GL 21.5 / 100 g 4/10 Herb pierogi Medium GI 60 GL 21.6 / 100 g 5/10 
Homemade chocolate sauce with pureed dates Low GI 45 GL 21.6 / 100 g 5/10 
Muesli with chia seeds and walnuts Low GI 45 GL 21.6 / 100 g 7.5/10 
Nut, cocoa, and date energy ball Low GI 45 GL 21.6 / 100 g 6.5/10 
Oatmeal coconut cookie Low GI 45 GL 21.6 / 100 g 6/10 Sugar free chocolate waffles Low GI 45 GL 21.6 / 100 g 4/10 Raspberry pie Medium GI 55 GL 21.7 / 100 g 3.5/10 
Dried barley Low GI 28 GL 21.8 / 100 g 8/10 Chocolate plum Low GI 35 GL 22 / 100 g 3/10 Aapam High GI 70 GL 22 / 100 g 4/10 Almond butter protein bar Medium GI 55 GL 22 / 100 g 4/10 Aloo tikki High GI 75 GL 22 / 100 g 4/10 
Bagel with minced meat Medium GI 65 GL 22 / 100 g 4/10 
Black bread Low GI 50 GL 22 / 100 g 6.5/10 Blueberry crisp Medium GI 58 GL 22 / 100 g 3/10 Brown bread slider bun Low GI 50 GL 22 / 100 g 6/10 Buckwheat bread Low GI 50 GL 22 / 100 g 7/10 Carob cream Low GI 40 GL 22 / 100 g 6/10 Cheese croissant Medium GI 65 GL 22 / 100 g 3/10 
Cheese Seasoning Powder Medium GI 55 GL 22 / 100 g 3.5/10 Chili pepperoni pizza High GI 70 GL 22 / 100 g 3/10 Chili pizza High GI 70 GL 22 / 100 g 4/10 Chili pizza with ham High GI 70 GL 22 / 100 g 3/10 Chocolate shard Low GI 40 GL 22 / 100 g 2/10 
Chow mein noodles Medium GI 58 GL 22 / 100 g 3/10 Crepe High GI 70 GL 22 / 100 g 4/10 
Crispy onions Medium GI 55 GL 22 / 100 g 3/10 
Crispy peanut bbq Medium GI 55 GL 22 / 100 g 3/10 
Dark bread Low GI 50 GL 22 / 100 g 7/10 
Dark chocolate raspberry pumpkin seed bar Low GI 45 GL 22 / 100 g 3/10 
Dehydrated garlic powder (no added salt) Low GI 30 GL 22 / 100 g 7/10 
Dried garlic Low GI 30 GL 22 / 100 g 6/10 
Dried goji berries Low GI 29 GL 22 / 100 g 6/10 Eel nigiri Medium GI 68 GL 22 / 100 g 4/10 
Frozen pizza High GI 70 GL 22 / 100 g 3/10 Gel Medium GI 65 GL 22 / 100 g 2/10 Gluten free sugar free oat bar Low GI 40 GL 22 / 100 g 6/10 Hawaiian pizza High GI 70 GL 22 / 100 g 3/10 
Honey mustard sauce Medium GI 55 GL 22 / 100 g 3/10 
Italian pizza High GI 70 GL 22 / 100 g 4/10 
Lemon curd Medium GI 55 GL 22 / 100 g 2/10 
Lucuma powder Low GI 25 GL 22 / 100 g 7/10 
Margarita pizza High GI 70 GL 22 / 100 g 3/10 Masa (nixtamalized corn dough) High GI 70 GL 22 / 100 g 6/10 Noah's pudding Medium GI 65 GL 22 / 100 g 4/10 
Paprika rice High GI 75 GL 22 / 100 g 4/10 Pepperoni pizza High GI 70 GL 22 / 100 g 3/10 Pizza with ham High GI 70 GL 22 / 100 g 3/10 Pizza with mushroom corn and cheese High GI 70 GL 22 / 100 g 3/10 Pizza with mushrooms and cheese High GI 70 GL 22 / 100 g 3/10 Potato scallop High GI 75 GL 22 / 100 g 3/10 
Pumpernickel bread Low GI 45 GL 22 / 100 g 7/10 
Quinoa and amaranth bread Medium GI 55 GL 22 / 100 g 6/10 
Rice mix High GI 75 GL 22 / 100 g 4/10 
Rice Vermicelli with Butter and Oil High GI 75 GL 22 / 100 g 3/10 Salami bun Medium GI 65 GL 22 / 100 g 3/10 
Slice of rye-spelt bread Low GI 50 GL 22 / 100 g 6.5/10 Spelt whole grain roll Low GI 50 GL 22 / 100 g 5/10 
Sugar-Free Pancake High GI 70 GL 22 / 100 g 4/10 
Sugar-Free Raspberry Jam Medium GI 55 GL 22 / 100 g 4/10 Tigernuts Low GI 35 GL 22 / 100 g 7/10 Wheat dumplings High GI 70 GL 22 / 100 g 4/10 Whole pizza High GI 70 GL 22 / 100 g 4/10 Whole pogaca Medium GI 55 GL 22 / 100 g 6/10 Whole wheat egg bread Medium GI 55 GL 22 / 100 g 7/10 
Wholegrain amaranth bread Medium GI 55 GL 22 / 100 g 7/10 Yellow rice High GI 75 GL 22 / 100 g 4/10 Apricot dumpling Medium GI 62 GL 22.3 / 100 g 4.5/10 Furikake Low GI 50 GL 22.5 / 100 g 3/10 
Nacho seasoning Low GI 50 GL 22.5 / 100 g 5/10 Nut seed muesli Low GI 45 GL 22.5 / 100 g 7/10 
Rye crispbread with tahini Low GI 50 GL 22.5 / 100 g 6.5/10 
White instant rice High GI 85 GL 22.8 / 100 g 4/10 
Multigrain bread roll Low GI 53 GL 23 / 100 g 7/10 
Amaranth (whole grain) Low GI 35 GL 23 / 100 g 7/10 Amaranth flour Low GI 35 GL 23 / 100 g 6/10 
Baked corn tortilla Low GI 52 GL 23 / 100 g 6.5/10 Balsamic glaze Medium GI 55 GL 23 / 100 g 2/10 
Bean bread Medium GI 60 GL 23 / 100 g 5/10 Black currant filling Medium GI 55 GL 23 / 100 g 3/10 Boiled cassava High GI 85 GL 23 / 100 g 4/10 Carpathian cream cake Medium GI 65 GL 23 / 100 g 2/10 Cayenne powder Low GI 40 GL 23 / 100 g 8/10 Cereal coffee Low GI 30 GL 23 / 100 g 6/10 Cheese scone Medium GI 60 GL 23 / 100 g 4/10 Cherry liqueur Medium GI 65 GL 23 / 100 g 1/10 
Chia Seed Bread Medium GI 55 GL 23 / 100 g 6/10 
Chutney Medium GI 55 GL 23 / 100 g 3/10 
Classic Pancake Medium GI 67 GL 23 / 100 g 3/10 Cream soup puff Medium GI 65 GL 23 / 100 g 4/10 Crepe with fillings Medium GI 65 GL 23 / 100 g 3/10 Dan dan noodles Medium GI 65 GL 23 / 100 g 4/10 
Dried garlic and onion powder (no salt, no preservatives) Low GI 30 GL 23 / 100 g 7.5/10 
Dried pumpkin powder Low GI 35 GL 23 / 100 g 7/10 Dumplings with blueberries Medium GI 65 GL 23 / 100 g 4/10 Fiber Creme Low GI 35 GL 23 / 100 g 3/10 
Food product Medium GI 65 GL 23 / 100 g 3/10 Fried banana Medium GI 60 GL 23 / 100 g 4/10 Fruit crumble Medium GI 60 GL 23 / 100 g 3/10 
