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.
Cottage cheese Low GI 10 GL 1 / 100 g 8/10 
Cottage cheese and egg pancake Low GI 25 GL 1 / 100 g 8/10 
Cottage cheese and mascarpone blend with vanilla and monk fruit sweetener Low GI 25 GL 1 / 100 g 6/10 
Cottage cheese and yogurt pasta Low GI 30 GL 1 / 100 g 7/10 
Cottage cheese cream Low GI 35 GL 1 / 100 g 6/10 
Cottage cheese enriched with hemp seeds Low GI 30 GL 1 / 100 g 7.5/10 
Cottage cheese with tomato Low GI 30 GL 1 / 100 g 8/10 
Cottage cheese with vanilla and xylitol Low GI 35 GL 1 / 100 g 8/10 Crab cakes (almond flour binder, pan-seared in healthy fat) Low GI 15 GL 1 / 100 g 7/10 Crab-stuffed mushrooms Low GI 15 GL 1 / 100 g 7/10 Crayfish salad Low GI 10 GL 1 / 100 g 6/10 Cream cheese 3.9% Low GI 30 GL 1 / 100 g 6/10 
Cream soda Low GI 15 GL 1 / 100 g 6/10 
Creamed spinach Low GI 20 GL 1 / 100 g 7/10 Creamy avocado, basil, and garlic pesto Low GI 10 GL 1 / 100 g 9/10 
Creamy broccoli and cauliflower soup (pureed, no added starch) Low GI 20 GL 1 / 100 g 9/10 Cress Low GI 15 GL 1 / 100 g 10/10 Cress mint Low GI 15 GL 1 / 100 g 10/10 
Crunchy mix of raw broccoli, red onion, and herbs Low GI 15 GL 1 / 100 g 9/10 
Cucumber Low GI 15 GL 1 / 100 g 9/10 
Cucumber and tomato salad with herbs and lemon juice (no salt or oil) Low GI 20 GL 1 / 100 g 9/10 
Cucumber avocado soup Low GI 15 GL 1 / 100 g 9/10 Cucumber herb salad (cucumber, fresh herbs, vinegar) Low GI 15 GL 1 / 100 g 9/10 
Cucumber in white vinegar Low GI 15 GL 1 / 100 g 9/10 Cucumber kimchi Low GI 20 GL 1 / 100 g 7/10 Cucumber salad Low GI 15 GL 1 / 100 g 10/10 
Cucumber Salad with Kefir Low GI 25 GL 1 / 100 g 8/10 Cucumber salad with mayonnaise Low GI 20 GL 1 / 100 g 4/10 
Cucumber Salad with Unsweetened Plant Yogurt Low GI 20 GL 1 / 100 g 9/10 
Cucumber tomato salsa Low GI 20 GL 1 / 100 g 10/10 Cucumber with fromage blanc Low GI 20 GL 1 / 100 g 8/10 Cucumber zucchini olive oil Low GI 15 GL 1 / 100 g 9/10 
Cucumber, bell pepper, onion Low GI 15 GL 1 / 100 g 10/10 
Curd cheese with yogurt Low GI 35 GL 1 / 100 g 8/10 
Custard dough Low GI 10 GL 1 / 100 g 7/10 
Daikon Low GI 15 GL 1 / 100 g 10/10 Daikon radish greens Low GI 15 GL 1 / 100 g 10/10 
Daikon radish pickled with minimal salt and no added sugar Low GI 15 GL 1 / 100 g 9/10 Dandelion greens salad Low GI 15 GL 1 / 100 g 9/10 Dark beer Low GI 15 GL 1 / 100 g 4/10 Dark leafy greens salad with avocado and raw apple cider vinegar Low GI 10 GL 1 / 100 g 10/10 
Date tomatoes Low GI 15 GL 1 / 100 g 9.5/10 
Diced fresh tomatoes with basil, parsley, and lemon juice Low GI 15 GL 1 / 100 g 9/10 
Diced tomatoes Low GI 38 GL 1 / 100 g 9/10 
Diy teriyaki sauce with stevia and reduced salt Low GI 10 GL 1 / 100 g 6/10 
Dried Cistus Leaf Low GI 5 GL 1 / 100 g 10/10 
Dried mixed herbs (basil, oregano, thyme) Low GI 5 GL 1 / 100 g 9/10 Dried pollock soup Low GI 20 GL 1 / 100 g 8/10 
Dried seaweed sheets (nori) Low GI 15 GL 1 / 100 g 8/10 
Dried taro leaves Low GI 15 GL 1 / 100 g 9/10 Dried yerba mate leaves Low GI 5 GL 1 / 100 g 9/10 Edible flower petals Low GI 15 GL 1 / 100 g 9/10 Edible seaweeds (nori, dulse, wakame) Low GI 15 GL 1 / 100 g 9/10 
Egg casserole Low GI 25 GL 1 / 100 g 6/10 Egg drop soup Low GI 20 GL 1 / 100 g 6/10 
Egg pasta with avocado and lime Low GI 10 GL 1 / 100 g 7.5/10 Egg, Spinach, and Feta Muffin Low GI 10 GL 1 / 100 g 7/10 Eggplant and king trumpet mushroom sautéed Low GI 15 GL 1 / 100 g 9/10 
Eggplant dip Low GI 10 GL 1 / 100 g 7/10 Eggplant dip Low GI 10 GL 1 / 100 g 7/10 Eggplant in chili oil Low GI 20 GL 1 / 100 g 5/10 
Eggplant spread Low GI 15 GL 1 / 100 g 8.5/10 Eggwich Low GI 15 GL 1 / 100 g 6/10 
Endive Low GI 15 GL 1 / 100 g 9.5/10 Endive ham roll Low GI 30 GL 1 / 100 g 6/10 Endive roasted Low GI 15 GL 1 / 100 g 9/10 Eru leaves Low GI 15 GL 1 / 100 g 10/10 
Erythritol Low GI 1 GL 1 / 100 g 6/10 
Escarole Low GI 15 GL 1 / 100 g 10/10 Espresso with milk Low GI 27 GL 1 / 100 g 6/10 Eucheuma seaweed Low GI 15 GL 1 / 100 g 9/10 Falun sausage Low GI 20 GL 1 / 100 g 3/10 
Fennel Low GI 16 GL 1 / 100 g 9/10 Fermented chili paste Low GI 15 GL 1 / 100 g 8/10 
Fermented chinese cabbage Low GI 15 GL 1 / 100 g 8/10 Fermented mustard seeds Low GI 10 GL 1 / 100 g 7/10 
Fermented vegetables Low GI 15 GL 1 / 100 g 8/10 
Fermented vegetables (no added salt) Low GI 15 GL 1 / 100 g 10/10 
Fish stew Low GI 25 GL 1 / 100 g 8/10 Fish stew Low GI 25 GL 1 / 100 g 8.5/10 Flat beans Low GI 15 GL 1 / 100 g 9/10 
Flaxseed milk (plant-based) Low GI 10 GL 1 / 100 g 8/10 Florina pepper Low GI 15 GL 1 / 100 g 10/10 
Frankfurt green sauce Low GI 20 GL 1 / 100 g 8/10 Fresh celery stalks with natural almond butter Low GI 20 GL 1 / 100 g 9/10 Fresh cherry tomatoes with avocado oil Low GI 20 GL 1 / 100 g 9/10 Fresh cucumber finely diced and seasoned with herbs and vinegar Low GI 15 GL 1 / 100 g 10/10 Fresh cucumber with herbs, lemon juice, and olive oil Low GI 15 GL 1 / 100 g 9/10 
Fresh kale and spinach salad with lemon juice and seeds Low GI 15 GL 1 / 100 g 10/10 Fresh kale salad with sunflower seeds and lemon juice Low GI 10 GL 1 / 100 g 9/10 Fresh mackerel fillets with roasted vine tomatoes and sautéed leafy greens Low GI 20 GL 1 / 100 g 9/10 
Fresh mint-coriander chutney (no sugar) Low GI 15 GL 1 / 100 g 10/10 
Fresh mixed vegetables (spinach, broccoli, cucumber) Low GI 15 GL 1 / 100 g 10/10 Fresh organic leafy greens Low GI 15 GL 1 / 100 g 10/10 Fresh salsa Low GI 20 GL 1 / 100 g 10/10 
Fresh salsa (tomatoes, chilies, onions, cilantro, no salt or sugar) Low GI 20 GL 1 / 100 g 10/10 
Fresh seaweed (e.g., wakame) Low GI 5 GL 1 / 100 g 10/10 
Fresh tomato juice Low GI 38 GL 1 / 100 g 7/10 
Fresh tomato-based salsa with chipotle Low GI 20 GL 1 / 100 g 8/10 Fresh turmeric root sautéed in grass-fed ghee Low GI 10 GL 1 / 100 g 8/10 
