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.
Carrot muffin Medium GI 60 GL 30 / 100 g 2.5/10 
Chia & Flaxseed Crispbread Low GI 50 GL 30 / 100 g 7/10 
Chocolate cream Medium GI 55 GL 30 / 100 g 2/10 
Corn flour bun Medium GI 68 GL 30 / 100 g 5/10 
Date and cocoa pasta Low GI 50 GL 30 / 100 g 4/10 Dried trail mix with cranberries Medium GI 55 GL 30 / 100 g 3/10 
Dutch pancakes High GI 75 GL 30 / 100 g 2/10 
Egg seasoning mix Medium GI 60 GL 30 / 100 g 2/10 Egg tagliatelle Medium GI 55 GL 30 / 100 g 4/10 Emmer spaghetti Low GI 45 GL 30 / 100 g 7.5/10 Engadine nut tart Medium GI 55 GL 30 / 100 g 2/10 Fire wings seasoning Medium GI 60 GL 30 / 100 g 2/10 Genoise Medium GI 55 GL 30 / 100 g 3/10 
High-Fiber Crispbread Low GI 45 GL 30 / 100 g 5/10 Medjool date stuffed with natural almond butter Low GI 50 GL 30 / 100 g 5/10 Mixed white and whole wheat bread Medium GI 65 GL 30 / 100 g 4/10 
Oatcakes (100% whole oats, no added sugar) Low GI 45 GL 30 / 100 g 7.5/10 Oatnut bread (Oroweat) Medium GI 65 GL 30 / 100 g 4/10 Onigiri High GI 77 GL 30 / 100 g 4/10 Organic whole ground blue corn Low GI 40 GL 30 / 100 g 5/10 Pea crisps Medium GI 55 GL 30 / 100 g 4/10 Pistachio marzipan Medium GI 55 GL 30 / 100 g 2/10 
Rootberry energy bites Medium GI 55 GL 30 / 100 g 3/10 Siete chips Low GI 50 GL 30 / 100 g 4/10 Spelt crisps with sunflower seeds, sesame, and flaxseed Medium GI 55 GL 30 / 100 g 4/10 
Sugar-Free Cereal Bar Low GI 50 GL 30 / 100 g 4/10 Tomato sauce roll High GI 75 GL 30 / 100 g 2/10 Tonus grainplatelet Low GI 50 GL 30 / 100 g 5/10 
Wasa Crackers Low GI 45 GL 30 / 100 g 7/10 
Wasa Original Crispbread Low GI 45 GL 30 / 100 g 7/10 
White mulberry Low GI 40 GL 30 / 100 g 6.5/10 
Whole grain berry bar (less added sugar) Low GI 50 GL 30 / 100 g 6.5/10 Whole wheat brioche Medium GI 60 GL 30 / 100 g 5/10 Methi ladoo Medium GI 55 GL 30.3 / 100 g 3/10 Genoise sponge Medium GI 65 GL 30.6 / 100 g 3.5/10 Whole oat Medium GI 55 GL 30.6 / 100 g 8/10 Apricot turnover Medium GI 65 GL 31 / 100 g 2/10 Biscoff spread Medium GI 55 GL 31 / 100 g 2/10 
Buckwheat baguette Medium GI 65 GL 31 / 100 g 4/10 Caper sandwich High GI 70 GL 31 / 100 g 4/10 Cherry filling High GI 70 GL 31 / 100 g 2/10 
Chocolate spread Medium GI 55 GL 31 / 100 g 2/10 
Corn arepa High GI 70 GL 31 / 100 g 5/10 Croissant bun High GI 70 GL 31 / 100 g 3/10 
Croissant dough High GI 70 GL 31 / 100 g 2/10 Curd bread High GI 70 GL 31 / 100 g 4/10 
Dark wheat pasta Low GI 45 GL 31 / 100 g 6/10 Einkorn flour Low GI 45 GL 31 / 100 g 6/10 
Emmer wheat flour Low GI 45 GL 31 / 100 g 7/10 Fried wonton Medium GI 65 GL 31 / 100 g 3/10 Frozen Dates Low GI 42 GL 31 / 100 g 4/10 Galaktoboureko High GI 75 GL 31 / 100 g 2/10 Hazelnut spread Medium GI 55 GL 31 / 100 g 1/10 
Light Spelt Bread Medium GI 65 GL 31 / 100 g 4/10 Milk slice Medium GI 65 GL 31 / 100 g 2/10 
Multigrain bagel half Medium GI 65 GL 31 / 100 g 4/10 Multigrain Pita Bread Medium GI 62 GL 31 / 100 g 6/10 
Nixtamalized corn masa Medium GI 69 GL 31 / 100 g 4.5/10 Nut grain cookie Medium GI 60 GL 31 / 100 g 3/10 Opera cake Medium GI 65 GL 31 / 100 g 1/10 
Orange sauce High GI 70 GL 31 / 100 g 2/10 Pad Thai sauce Medium GI 65 GL 31 / 100 g 3/10 Peanut butter cups Medium GI 60 GL 31 / 100 g 2/10 Pearled farro Low GI 45 GL 31 / 100 g 7/10 Pitta bread Medium GI 57 GL 31 / 100 g 5/10 Plum filled pastry Medium GI 65 GL 31 / 100 g 3/10 
Pocket bread Medium GI 57 GL 31 / 100 g 4/10 Prague cake Medium GI 65 GL 31 / 100 g 1/10 Quark bun with chocolate chips Medium GI 65 GL 31 / 100 g 3/10 Raspberry cake Medium GI 65 GL 31 / 100 g 2/10 
Red bean paste Medium GI 65 GL 31 / 100 g 3/10 Soda bread Medium GI 65 GL 31 / 100 g 5/10 Sope shell High GI 70 GL 31 / 100 g 5/10 Spelt naan Medium GI 65 GL 31 / 100 g 5/10 
Sprouted whole crackers Low GI 45 GL 31 / 100 g 6/10 Strawberry cake Medium GI 68 GL 31 / 100 g 2/10 Stroncatura pasta Low GI 45 GL 31 / 100 g 7/10 
Sugar cane Low GI 43 GL 31 / 100 g 2/10 
Sweet Pastry Medium GI 65 GL 31 / 100 g 2/10 Unagi sauce Medium GI 65 GL 31 / 100 g 2/10 Vegan chocolate hazelnut spread Medium GI 55 GL 31 / 100 g 2/10 Vegan pastry Medium GI 65 GL 31 / 100 g 2/10 Wheat orecchiette Low GI 45 GL 31 / 100 g 7/10 Whole wheat orecchiette Low GI 45 GL 31 / 100 g 7.5/10 
Whole wheat pasta (orzo or stelline shape) Low GI 45 GL 31 / 100 g 7.5/10 
Whole wheat penne pasta Low GI 45 GL 31 / 100 g 7/10 
Whole wheat soba noodles Low GI 45 GL 31 / 100 g 6/10 Yeast cake with plum Medium GI 65 GL 31 / 100 g 3/10 
Whole wheat flour Low GI 51 GL 31.3 / 100 g 4/10 
Date Low GI 42 GL 31.5 / 100 g 4/10 
Date fruit Low GI 42 GL 31.5 / 100 g 5/10 
Date pieces Low GI 42 GL 31.5 / 100 g 5/10 
Whole bread High GI 74 GL 31.6 / 100 g 6/10 
Whole bread roll High GI 74 GL 31.6 / 100 g 7/10 
Oats Medium GI 55 GL 31.7 / 100 g 7/10 
Chocolate bar Medium GI 55 GL 31.9 / 100 g 1/10 Poppadom Medium GI 55 GL 31.9 / 100 g 5.2/10 
100% buckwheat noodles (soba) Low GI 45 GL 32 / 100 g 6/10 
Arepa High GI 70 GL 32 / 100 g 5/10 
Baguette with Butter and Herbs High GI 75 GL 32 / 100 g 3/10 
