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.
Rotella pasta Low GI 50 GL 36 / 100 g 5/10 
Rye bread chips Medium GI 55 GL 36 / 100 g 5/10 
Shortbread crust Medium GI 60 GL 36 / 100 g 2.5/10 
Shortcrust pastry Medium GI 65 GL 36 / 100 g 2/10 Sicilian cassata Medium GI 65 GL 36 / 100 g 2/10 Snack mix Medium GI 65 GL 36 / 100 g 3/10 Sourdough bagel High GI 70 GL 36 / 100 g 4/10 Spelt granola Medium GI 55 GL 36 / 100 g 4/10 Sponge cake layer Medium GI 66 GL 36 / 100 g 3/10 
Steamed Bun Dough High GI 75 GL 36 / 100 g 4/10 Streusel pudding cake High GI 75 GL 36 / 100 g 2/10 Swedish chocolate cake Medium GI 65 GL 36 / 100 g 2/10 Sweet bun with forest fruits High GI 70 GL 36 / 100 g 2/10 
Sweet chili sauce Medium GI 65 GL 36 / 100 g 1/10 
Sweetened granola with dried fruits Medium GI 55 GL 36 / 100 g 5/10 Tartlet Medium GI 65 GL 36 / 100 g 2/10 Tartlet shell Medium GI 65 GL 36 / 100 g 2/10 
Toast High GI 75 GL 36 / 100 g 4/10 
Tonka bean pasta Medium GI 60 GL 36 / 100 g 2/10 Trahanas Medium GI 55 GL 36 / 100 g 4/10 
Tube pasta Low GI 50 GL 36 / 100 g 4/10 
Turkish Pide Flatbread High GI 70 GL 36 / 100 g 4/10 Twix Medium GI 55 GL 36 / 100 g 1/10 
Wheat dough High GI 70 GL 36 / 100 g 4/10 White bread sourdough High GI 70 GL 36 / 100 g 4/10 Whole chocolate cake Medium GI 65 GL 36 / 100 g 2/10 
Whole grain flakes Medium GI 55 GL 36 / 100 g 7/10 
Whole wheat cracker Medium GI 55 GL 36 / 100 g 3/10 
Wholegrain breadsticks Medium GI 55 GL 36 / 100 g 5/10 Wholewheat multi-seed tortilla crisp Medium GI 60 GL 36 / 100 g 5/10 Whole oat flour Medium GI 55 GL 36.1 / 100 g 7.6/10 
Maple syrup Low GI 54 GL 36.2 / 100 g 3/10 Whole wheat cookies Medium GI 55 GL 36.3 / 100 g 4.5/10 
Gluten free oat Medium GI 55 GL 36.5 / 100 g 6/10 Wheat bread toast High GI 75 GL 36.8 / 100 g 4/10 
Apple extract Medium GI 60 GL 37 / 100 g 2/10 
Bagel half High GI 72 GL 37 / 100 g 3/10 Blueberry bagel High GI 72 GL 37 / 100 g 4/10 Chalupa shell High GI 75 GL 37 / 100 g 3/10 Coffee cake Medium GI 68 GL 37 / 100 g 2/10 
Cranberry bread Medium GI 68 GL 37 / 100 g 2/10 Cranberry muffin Medium GI 68 GL 37 / 100 g 2/10 Dango with anko High GI 78 GL 37 / 100 g 3/10 Donut base High GI 76 GL 37 / 100 g 2/10 Dried mandarin Low GI 45 GL 37 / 100 g 5/10 Half a donut High GI 76 GL 37 / 100 g 1/10 
Lemon poppy mini muffin Medium GI 68 GL 37 / 100 g 2/10 
Linguine Low GI 50 GL 37 / 100 g 5/10 Misura biscuits Medium GI 55 GL 37 / 100 g 4/10 
Oat crispbread Medium GI 55 GL 37 / 100 g 4/10 Oat noodles Medium GI 55 GL 37 / 100 g 6/10 
Pasta shells Low GI 50 GL 37 / 100 g 5/10 Peach syrup High GI 70 GL 37 / 100 g 2/10 
Rye sourdough crackers Medium GI 55 GL 37 / 100 g 5.5/10 Sugar free breakfast cereal Medium GI 55 GL 37 / 100 g 7/10 Sweet potato glass noodles Low GI 45 GL 37 / 100 g 4/10 
Toasted bagel High GI 72 GL 37 / 100 g 4/10 Toasted semolina bread High GI 70 GL 37 / 100 g 4/10 Vegan bagel High GI 72 GL 37 / 100 g 4/10 
Wheat bagel High GI 72 GL 37 / 100 g 3.5/10 White peach syrup High GI 70 GL 37 / 100 g 1.5/10 
Whole grain biscuits Medium GI 55 GL 37 / 100 g 4/10 
Oat bran Medium GI 55 GL 37 / 100 g 8/10 Black oats Medium GI 55 GL 37.2 / 100 g 5/10 
Naked Oats Medium GI 55 GL 37.2 / 100 g 7.5/10 
Dried pasta Low GI 50 GL 37.3 / 100 g 5/10 
Air-popped sorghum Low GI 50 GL 37.5 / 100 g 7.5/10 Buhta High GI 75 GL 37.5 / 100 g 2/10 
Date sugar (ground dried dates) Low GI 50 GL 37.5 / 100 g 5/10 
Gluten free bread roll High GI 75 GL 37.9 / 100 g 4/10 Angel wings High GI 70 GL 38 / 100 g 2/10 Batter pearls High GI 70 GL 38 / 100 g 3/10 Biscuit dough High GI 70 GL 38 / 100 g 3/10 Biscuit topping High GI 70 GL 38 / 100 g 3/10 Braid High GI 70 GL 38 / 100 g 2/10 Bread loaf High GI 75 GL 38 / 100 g 4/10 Bread rounds High GI 75 GL 38 / 100 g 4/10 
Buckwheat crispbread Medium GI 55 GL 38 / 100 g 5/10 Buhta High GI 75 GL 38 / 100 g 2/10 Butter eye bun High GI 70 GL 38 / 100 g 2/10 Cannoli dough High GI 70 GL 38 / 100 g 2/10 Chili coating High GI 70 GL 38 / 100 g 2/10 Churchkhela Medium GI 55 GL 38 / 100 g 3/10 
Cinnamon roll High GI 70 GL 38 / 100 g 2/10 
Corn muffin Medium GI 68 GL 38 / 100 g 2.5/10 Corn nuts Medium GI 55 GL 38 / 100 g 4/10 
Crisp wafers with amaranth and quinoa Medium GI 55 GL 38 / 100 g 6/10 
Date paste Low GI 50 GL 38 / 100 g 4/10 Dough sheets High GI 70 GL 38 / 100 g 4/10 Dried persimmon Medium GI 55 GL 38 / 100 g 4/10 Drożdżówka z budyniem i truskawkami High GI 75 GL 38 / 100 g 2/10 Duplo chocolate bar High GI 70 GL 38 / 100 g 1/10 
Everything Bagel Thin High GI 75 GL 38 / 100 g 3/10 
Fried corn tortilla High GI 70 GL 38 / 100 g 3/10 
Fruit and vegetable powder Low GI 50 GL 38 / 100 g 4/10 Fruit bar Medium GI 55 GL 38 / 100 g 3/10 Happy hippo High GI 70 GL 38 / 100 g 1/10 
Heritage flakes Medium GI 55 GL 38 / 100 g 7/10 
Honey bread High GI 70 GL 38 / 100 g 3/10 Instant cheese soup High GI 70 GL 38 / 100 g 2/10 
