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.
Fresh vegetable mix Low GI 20 GL 1 / 100 g 9/10 
Fresh vegetable salad (tomato, cucumber, onion, herbs, no added salt or sugar) Low GI 20 GL 1 / 100 g 9/10 
Fresh vegetable soup (no salt, no processed ingredients) Low GI 25 GL 1 / 100 g 9.5/10 
Freshly ground poppy seeds mixed with stevia or erythritol Low GI 5 GL 1 / 100 g 8/10 Fresno pepper Low GI 15 GL 1 / 100 g 10/10 Friariello peppers Low GI 15 GL 1 / 100 g 10/10 
Fried cheese Low GI 10 GL 1 / 100 g 3/10 Fried cherry tomatoes Low GI 15 GL 1 / 100 g 9/10 Fried leafy greens Low GI 15 GL 1 / 100 g 8/10 Fried leeks Low GI 15 GL 1 / 100 g 8/10 Fried milk caps Low GI 15 GL 1 / 100 g 8/10 Fried oyster mushroom Low GI 15 GL 1 / 100 g 8/10 Fried peppers Low GI 20 GL 1 / 100 g 7/10 
Fried Sauerkraut Low GI 15 GL 1 / 100 g 7.5/10 Fried summer squash Low GI 20 GL 1 / 100 g 7/10 
Frisee lettuce Low GI 15 GL 1 / 100 g 9/10 Frittata (egg, vegetables, ham) Low GI 20 GL 1 / 100 g 6.5/10 Fromage frais Low GI 27 GL 1 / 100 g 7/10 Frozen avocado, raw pistachios, unsweetened almond milk blend Low GI 10 GL 1 / 100 g 9/10 Frozen yogurt and peanut butter dessert Low GI 15 GL 1 / 100 g 7/10 
Full fat greek yogurt Low GI 20 GL 1 / 100 g 6/10 
Garden cress Low GI 15 GL 1 / 100 g 10/10 
Garden salad Low GI 15 GL 1 / 100 g 10/10 
Garlic avocado mash Low GI 10 GL 1 / 100 g 9/10 
Garlic cauliflower Low GI 20 GL 1 / 100 g 9/10 
Garlic chives Low GI 15 GL 1 / 100 g 9/10 
Garlic dip Low GI 20 GL 1 / 100 g 5/10 Garlic dressing Low GI 20 GL 1 / 100 g 3/10 
Garlic herb cottage cheese Low GI 35 GL 1 / 100 g 8/10 
Garlic lemon hummus Low GI 6 GL 1 / 100 g 9/10 
Garlic mushrooms Low GI 15 GL 1 / 100 g 9.3/10 Garlic scapes Low GI 15 GL 1 / 100 g 10/10 
Garlic yogurt sauce Low GI 20 GL 1 / 100 g 8/10 
Garlic zucchini boats Low GI 15 GL 1 / 100 g 9/10 
Gem squash Low GI 15 GL 1 / 100 g 9.5/10 
Giardiniera Low GI 20 GL 1 / 100 g 6/10 
Ginseng extract Low GI 15 GL 1 / 100 g 6/10 Gluten-free soy sauce Low GI 20 GL 1 / 100 g 4/10 Gluten-free tamari, apple cider vinegar, and hot mustard sauce Low GI 20 GL 1 / 100 g 5/10 Grain-free pancake Low GI 10 GL 1 / 100 g 8/10 Grain-free tart crust (almond flour, stevia/erythritol) Low GI 5 GL 1 / 100 g 7/10 Grapefruit tea Low GI 30 GL 1 / 100 g 7/10 Gray mushrooms Low GI 10 GL 1 / 100 g 10/10 Greek coffee Low GI 40 GL 1 / 100 g 6/10 
Greek salad Low GI 15 GL 1 / 100 g 8/10 
Greek yogurt alfredo sauce (light) Low GI 20 GL 1 / 100 g 6.5/10 
Greek yogurt cocoa dip (with non-nutritive sweetener) Low GI 25 GL 1 / 100 g 8/10 
Greek yogurt dip with smoked paprika and lemon Low GI 20 GL 1 / 100 g 8/10 Greek yogurt egg spread with parsley Low GI 25 GL 1 / 100 g 7.5/10 
Greek yogurt frosting Low GI 20 GL 1 / 100 g 8/10 
Greek yogurt herb dressing (low fat, high protein) Low GI 20 GL 1 / 100 g 7/10 Greek yogurt with extra virgin olive oil and herbs Low GI 20 GL 1 / 100 g 7/10 Green asparagus Low GI 15 GL 1 / 100 g 10/10 
Green barley grass Low GI 15 GL 1 / 100 g 9.5/10 
Green beans sautéed with mushrooms and olive oil Low GI 20 GL 1 / 100 g 9/10 
Green Beans with Olive Oil Low GI 15 GL 1 / 100 g 9/10 
Green bell peppers Low GI 15 GL 1 / 100 g 9/10 Green drink Low GI 20 GL 1 / 100 g 9/10 
Green leafy vegetables Low GI 15 GL 1 / 100 g 10/10 Green lettuce Low GI 15 GL 1 / 100 g 10/10 
Green onion (raw) Low GI 15 GL 1 / 100 g 9/10 
Green onions Low GI 15 GL 1 / 100 g 10/10 Green pitted olives Low GI 15 GL 1 / 100 g 6/10 
Green salad Low GI 15 GL 1 / 100 g 10/10 
Green salad Low GI 15 GL 1 / 100 g 10/10 Green salad with dressing Low GI 15 GL 1 / 100 g 8/10 Green salad with seeds Low GI 15 GL 1 / 100 g 9/10 
Green salsa Low GI 20 GL 1 / 100 g 8/10 Gremolata Low GI 10 GL 1 / 100 g 9/10 
Grilled artichokes Low GI 15 GL 1 / 100 g 9/10 
Grilled Asparagus Low GI 15 GL 1 / 100 g 9/10 Grilled bell peppers Low GI 15 GL 1 / 100 g 9/10 
Grilled bell peppers, zucchini, and spinach mix Low GI 15 GL 1 / 100 g 9/10 Grilled cauliflower steak Low GI 15 GL 1 / 100 g 9/10 Grilled chicken or turkey lettuce wrap Low GI 5 GL 1 / 100 g 9/10 
Grilled chicken salad (with leafy greens and fresh vegetables, no croutons or sugary dressing) Low GI 20 GL 1 / 100 g 9/10 
Grilled Chicken Shawarma Low GI 35 GL 1 / 100 g 7/10 Grilled fennel Low GI 15 GL 1 / 100 g 9/10 Grilled green bean Low GI 15 GL 1 / 100 g 9/10 
Grilled green bell peppers Low GI 15 GL 1 / 100 g 9/10 Grilled oyster mushroom Low GI 10 GL 1 / 100 g 9/10 Grilled padron peppers Low GI 15 GL 1 / 100 g 9/10 Grilled scallions Low GI 15 GL 1 / 100 g 9/10 
Grilled tomatoes Low GI 15 GL 1 / 100 g 9/10 
Ground pumpkin seed filling Low GI 10 GL 1 / 100 g 8/10 Ground turkey cooked with riced cauliflower, onions, and herbs Low GI 25 GL 1 / 100 g 8/10 Grünkohlblatt püriert Low GI 15 GL 1 / 100 g 10/10 
Guacamole (mashed avocado, lime, cilantro, vegetables, no added sodium) Low GI 10 GL 1 / 100 g 9/10 
Gypsy Pepper Low GI 15 GL 1 / 100 g 9.5/10 Halkidiki olives Low GI 15 GL 1 / 100 g 6/10 
Hard-boiled eggs with raw carrot and cucumber sticks Low GI 30 GL 1 / 100 g 9/10 Hatch chiles Low GI 15 GL 1 / 100 g 9/10 
Hearty Fish Soup Low GI 20 GL 1 / 100 g 8/10 Hearty vegetable stew with low-sodium vegetable stock, mushrooms, and wild seaweed Low GI 18 GL 1 / 100 g 9/10 
Hemp protein powder Low GI 1 GL 1 / 100 g 9/10 Hemp seed yogurt Low GI 20 GL 1 / 100 g 7/10 Hemp-based yogurt alternative Low GI 25 GL 1 / 100 g 7/10 Herb and flaxseed crusted chicken tenders Low GI 5 GL 1 / 100 g 8/10 Herb avocado vinaigrette Low GI 10 GL 1 / 100 g 9/10 Herb chicken salad Low GI 10 GL 1 / 100 g 7/10 
