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.
Sprouted rye Low GI 35 GL 25 / 100 g 8/10 
Steamed rice cake High GI 70 GL 25 / 100 g 4/10 Steamed rice rolls High GI 78 GL 25 / 100 g 4/10 Strawberry cake Medium GI 65 GL 25 / 100 g 2/10 Strawberry rhubarb pie Medium GI 65 GL 25 / 100 g 2/10 Sugar-free plum cake Medium GI 55 GL 25 / 100 g 4/10 
Sweet balls with dates, nuts, and coconut flakes Low GI 45 GL 25 / 100 g 5.5/10 Sweet potato casserole High GI 70 GL 25 / 100 g 3/10 
Thai tea choux Medium GI 65 GL 25 / 100 g 2/10 
Tomato seasoning Medium GI 55 GL 25 / 100 g 3/10 
Tortilla Low GI 52 GL 25 / 100 g 5/10 
Tortilla Medium GI 55 GL 25 / 100 g 4/10 Tramezzini sandwich High GI 70 GL 25 / 100 g 4/10 Vertuta with apple Medium GI 65 GL 25 / 100 g 4/10 Wheat flatbread Medium GI 55 GL 25 / 100 g 7/10 Whole flatbread Medium GI 55 GL 25 / 100 g 7/10 
Whole rye Low GI 34 GL 25 / 100 g 7/10 Whole wheat flatbread Medium GI 55 GL 25 / 100 g 7/10 Whole wheat muffin Medium GI 55 GL 25 / 100 g 6/10 
Whole wheat pretzel Low GI 50 GL 25 / 100 g 6/10 Yeast dough pastry with cabbage Medium GI 65 GL 25 / 100 g 4/10 Yentafo sauce Medium GI 65 GL 25 / 100 g 2/10 Yogurt cake Medium GI 65 GL 25 / 100 g 3/10 
Steel-cut oats and chia seeds Low GI 45 GL 25.2 / 100 g 8/10 
Ajwa dates Low GI 35 GL 26 / 100 g 5/10 
Apricot leather Low GI 40 GL 26 / 100 g 3/10 Bacon flavoring Medium GI 65 GL 26 / 100 g 1/10 
Bbq sauce High GI 70 GL 26 / 100 g 2/10 Bitcoin sauce Medium GI 65 GL 26 / 100 g 2/10 Blueberry pie Medium GI 65 GL 26 / 100 g 2/10 
Brown baguette Medium GI 55 GL 26 / 100 g 6/10 
Caramelized banana Medium GI 65 GL 26 / 100 g 3/10 
Carob chips (no added sugar) Low GI 40 GL 26 / 100 g 4/10 Carrot, aronia, and grape concentrates Medium GI 60 GL 26 / 100 g 2/10 
Cheese biscuit Medium GI 65 GL 26 / 100 g 3/10 Cherry cake Medium GI 65 GL 26 / 100 g 3/10 Chickpea macaroni noodle uncooked Low GI 45 GL 26 / 100 g 7.5/10 Chocolate crepe Medium GI 65 GL 26 / 100 g 2/10 Chocolate Easter eggs Low GI 45 GL 26 / 100 g 2/10 Chocolate pancakes Medium GI 65 GL 26 / 100 g 3/10 Crepe with jam Medium GI 65 GL 26 / 100 g 3/10 Diabetic wafer Low GI 40 GL 26 / 100 g 3/10 
Dried carrot granules Low GI 35 GL 26 / 100 g 6/10 
Flour tortilla Low GI 52 GL 26 / 100 g 4/10 
Fried Ripe Plantain Medium GI 65 GL 26 / 100 g 4/10 Fruit cake Medium GI 65 GL 26 / 100 g 3/10 
Fruit filling Medium GI 65 GL 26 / 100 g 2/10 
Gingerbread spice mix Low GI 40 GL 26 / 100 g 6/10 High protein granola Medium GI 55 GL 26 / 100 g 5/10 Ice cream cake bite Medium GI 65 GL 26 / 100 g 1.5/10 Ice cream sandwich Medium GI 65 GL 26 / 100 g 2/10 Limoncello Medium GI 65 GL 26 / 100 g 1/10 
Margherita pizza High GI 80 GL 26 / 100 g 3/10 
Mock cream Medium GI 65 GL 26 / 100 g 2/10 Norwegian bread Medium GI 60 GL 26 / 100 g 6/10 
Peanut butter drops Medium GI 55 GL 26 / 100 g 2.5/10 Peanut butter sandwich Medium GI 65 GL 26 / 100 g 4/10 
Pearl couscous High GI 72 GL 26 / 100 g 3.5/10 
Potato smiles High GI 75 GL 26 / 100 g 3/10 
Powdered dried vegetables (carrot, celery, tomato, no added salt) Low GI 40 GL 26 / 100 g 8/10 Puttu High GI 75 GL 26 / 100 g 5/10 
Quick barley grits Low GI 35 GL 26 / 100 g 7/10 
Roasted barley powder (malt powder) Low GI 35 GL 26 / 100 g 6/10 Roasted chili snack mix Medium GI 55 GL 26 / 100 g 4/10 
Rye bread with cranberries Medium GI 55 GL 26 / 100 g 5.5/10 Rye muffin Medium GI 55 GL 26 / 100 g 6/10 Salty pastry Medium GI 65 GL 26 / 100 g 3/10 Sourdough onion bread Medium GI 55 GL 26 / 100 g 5/10 Spelt tortilla Medium GI 55 GL 26 / 100 g 6/10 Spelt wrap Medium GI 55 GL 26 / 100 g 6/10 Sponge cake with plums Medium GI 65 GL 26 / 100 g 3/10 Steamed corn flour bun Medium GI 68 GL 26 / 100 g 6/10 
Teff Low GI 35 GL 26 / 100 g 8/10 
Tempura batter High GI 75 GL 26 / 100 g 2/10 Thickener (glycerin, emulsifier, quinoa flour, enzymes, mono- and diglycerides of fatty acids) Medium GI 65 GL 26 / 100 g 2/10 Veal flavoring Medium GI 65 GL 26 / 100 g 2/10 
Wheat Tortilla Low GI 52 GL 26 / 100 g 3/10 Whole durum wheat bread Medium GI 55 GL 26 / 100 g 7/10 Whole grain spelt flour dough Medium GI 55 GL 26 / 100 g 6/10 
Whole oat crackers (low sugar) Low GI 40 GL 26 / 100 g 5/10 
Whole rye grains Low GI 34 GL 26 / 100 g 6/10 
Whole wheat flatbread (roti/chapati) Low GI 52 GL 26 / 100 g 7/10 
Whole wheat roti (indian flatbread) Low GI 52 GL 26 / 100 g 7/10 Quinoa baguette Medium GI 58 GL 26.1 / 100 g 6.5/10 
Acacia honey Low GI 32 GL 26.4 / 100 g 4/10 
Almond cranberry mix Medium GI 55 GL 26.4 / 100 g 4/10 Apple brownie Medium GI 55 GL 26.4 / 100 g 3/10 
Fiber one cereal original Low GI 33 GL 26.4 / 100 g 8/10 Gluten free bar Medium GI 55 GL 26.4 / 100 g 4/10 
Coconut flour Low GI 45 GL 26.5 / 100 g 8/10 
Whole bread sourdough Low GI 54 GL 26.5 / 100 g 7/10 
Sourdough bread Low GI 54 GL 26.8 / 100 g 6/10 Almond cake Medium GI 60 GL 27 / 100 g 2/10 Almond crackers Low GI 45 GL 27 / 100 g 5/10 Almond crescent cookie Medium GI 55 GL 27 / 100 g 2/10 Apple crumble cake Medium GI 65 GL 27 / 100 g 3/10 Apple pastry Medium GI 65 GL 27 / 100 g 3/10 Baked chestnut Medium GI 60 GL 27 / 100 g 6/10 Black forest cake Medium GI 65 GL 27 / 100 g 2/10 Cannoli Medium GI 60 GL 27 / 100 g 2/10 
