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.
Dried pears Low GI 35 GL 24.4 / 100 g 6/10 
Maltitol Sweetener Low GI 35 GL 24.5 / 100 g 3/10 
Dried raspberries Low GI 32 GL 24.7 / 100 g 6/10 
Cottage cheese cookie Medium GI 55 GL 24.8 / 100 g 4/10 
Ginger cookie cream Low GI 45 GL 24.8 / 100 g 4/10 Homemade cookies with rolled oats, chia seeds, and minimal natural sweetener Low GI 45 GL 24.8 / 100 g 5.5/10 
Oat and flaxseed crust with minimal sweetener Low GI 45 GL 24.8 / 100 g 7.5/10 
Plum and pumpkin seed bar Low GI 45 GL 24.8 / 100 g 6/10 Quinoa granola with cinnamon and nuts Low GI 45 GL 24.8 / 100 g 7/10 
All-bran cereal Low GI 38 GL 25 / 100 g 5.5/10 Almond tart Medium GI 55 GL 25 / 100 g 2/10 Apple turnover Medium GI 65 GL 25 / 100 g 2/10 Badam halwa Medium GI 55 GL 25 / 100 g 3/10 Baked toast peanut butter Medium GI 65 GL 25 / 100 g 4/10 
Baked whole wheat donut (no added sugar) Medium GI 55 GL 25 / 100 g 6.5/10 Banana cream pie Medium GI 65 GL 25 / 100 g 2/10 Banana fritter Medium GI 65 GL 25 / 100 g 3/10 Barebells protein bar coating Medium GI 55 GL 25 / 100 g 2/10 Barley and spelt bread Medium GI 55 GL 25 / 100 g 6/10 Berry pie with vanilla ice cream Medium GI 65 GL 25 / 100 g 2/10 Black gram dried Low GI 43 GL 25 / 100 g 8/10 
Black gram lentils Low GI 43 GL 25 / 100 g 7/10 Blueberry pierogi Medium GI 65 GL 25 / 100 g 4/10 Borek pastry Medium GI 65 GL 25 / 100 g 4/10 
Bread dumpling High GI 70 GL 25 / 100 g 3/10 Butter linzer spread Medium GI 55 GL 25 / 100 g 2/10 
Buttermilk powder Low GI 50 GL 25 / 100 g 4/10 Carrot wrap Medium GI 65 GL 25 / 100 g 5/10 Cassava arepa Medium GI 65 GL 25 / 100 g 4/10 Cheese baking powder biscuits Medium GI 65 GL 25 / 100 g 3/10 
Cheese Bread Loaf Medium GI 65 GL 25 / 100 g 4/10 Cheese flatbread Medium GI 65 GL 25 / 100 g 4/10 Cheese focaccia Medium GI 65 GL 25 / 100 g 4/10 Cheese kifla Medium GI 65 GL 25 / 100 g 4/10 Cherry vareniki Medium GI 65 GL 25 / 100 g 4/10 Cherry vertuta Medium GI 65 GL 25 / 100 g 4/10 
Chia Flour Bread Medium GI 60 GL 25 / 100 g 5.5/10 
Chickpea Flour Low GI 44 GL 25 / 100 g 7/10 
Chickpea pasta shells Low GI 45 GL 25 / 100 g 8/10 Chocolate beetroot cake Medium GI 55 GL 25 / 100 g 3/10 Chocolate-covered curd snack Medium GI 65 GL 25 / 100 g 2/10 Coconut macaroon Low GI 45 GL 25 / 100 g 2/10 Cooked chocolate Low GI 45 GL 25 / 100 g 2/10 Cornetto Medium GI 65 GL 25 / 100 g 2/10 Cottage cheese pastry Medium GI 65 GL 25 / 100 g 3/10 Cream horn Medium GI 65 GL 25 / 100 g 2/10 
Crispy lentil flour bread Low GI 45 GL 25 / 100 g 7/10 Croissant with cream Medium GI 65 GL 25 / 100 g 2/10 
Crumpet Medium GI 69 GL 25 / 100 g 4/10 
Date and walnut mix Low GI 45 GL 25 / 100 g 6/10 Dinkel rye wrap Medium GI 55 GL 25 / 100 g 4/10 
Dried carrot powder Low GI 35 GL 25 / 100 g 7/10 Dried physalis Low GI 35 GL 25 / 100 g 5/10 
Dried tomato powder Low GI 35 GL 25 / 100 g 6/10 
Dry fruit laddu Low GI 45 GL 25 / 100 g 5/10 Fried mini calzones High GI 70 GL 25 / 100 g 2/10 Fried pirozhki with potato filling High GI 70 GL 25 / 100 g 4/10 Fruit dip Medium GI 65 GL 25 / 100 g 2/10 
Gluten-Free Seed & Oat Crispbread Low GI 45 GL 25 / 100 g 6.5/10 Green spelt Low GI 40 GL 25 / 100 g 7.5/10 
High protein fusilli pasta Low GI 45 GL 25 / 100 g 7/10 
Hot honey pizza slice High GI 75 GL 25 / 100 g 3/10 Isomalto-oligosaccharides Low GI 35 GL 25 / 100 g 6/10 
Jasmine rice High GI 89 GL 25 / 100 g 2/10 Kichererbsen-Nudeln (Chickpea Pasta) Low GI 45 GL 25 / 100 g 7/10 Layered dessert Medium GI 65 GL 25 / 100 g 2/10 
Lime electrolyte effervescent tablet High GI 70 GL 25 / 100 g 3/10 
Mango filling Medium GI 65 GL 25 / 100 g 2/10 Margherita flavor Medium GI 55 GL 25 / 100 g 3/10 Mousse cake Medium GI 65 GL 25 / 100 g 2/10 Multigrain baguette Medium GI 55 GL 25 / 100 g 6/10 Multigrain pizza dough Medium GI 55 GL 25 / 100 g 6/10 Nut and seed cookies Medium GI 55 GL 25 / 100 g 3/10 
Oat flatbread Medium GI 55 GL 25 / 100 g 7/10 Oat langos Medium GI 65 GL 25 / 100 g 5/10 
Pancake batter High GI 70 GL 25 / 100 g 3/10 Peach cobbler Medium GI 65 GL 25 / 100 g 2/10 
Peanut Butter Coating Medium GI 55 GL 25 / 100 g 3/10 
Peanut butter cream filling Medium GI 55 GL 25 / 100 g 2/10 Peanut butter frosting Medium GI 55 GL 25 / 100 g 2/10 
Peanut crumble Medium GI 55 GL 25 / 100 g 3/10 
Persimmon pie Medium GI 65 GL 25 / 100 g 3/10 
Pistachio filling Medium GI 55 GL 25 / 100 g 3/10 
Poppy Seed Filling Medium GI 55 GL 25 / 100 g 3/10 Pork crackling scone Medium GI 65 GL 25 / 100 g 3/10 Porto’s Milk’n Berries Cake Medium GI 65 GL 25 / 100 g 2/10 Pretzel protein bar Medium GI 55 GL 25 / 100 g 3/10 Protein bar peanut butter dark chocolate Medium GI 55 GL 25 / 100 g 3.5/10 Puff pastry with cheese and strawberry filling Medium GI 65 GL 25 / 100 g 2/10 Quark danish Medium GI 65 GL 25 / 100 g 2/10 
Raffaello Medium GI 55 GL 25 / 100 g 2/10 Raffaello coconut almond ball Medium GI 55 GL 25 / 100 g 2/10 
Ranch seasoning Low GI 50 GL 25 / 100 g 4/10 Rhubarb cake Medium GI 65 GL 25 / 100 g 3/10 Rye banana bread Medium GI 55 GL 25 / 100 g 5/10 Seeded oatcakes Low GI 45 GL 25 / 100 g 6/10 Sesame seed bar Medium GI 55 GL 25 / 100 g 3/10 
Soft tortilla Low GI 52 GL 25 / 100 g 4/10 Spelt buttermilk bread Medium GI 55 GL 25 / 100 g 6/10 Sprouted cereal grains Low GI 36 GL 25 / 100 g 8/10 
