Soy-Free Foods List

{Page updated on 2-12-26.}

Note:

This content was accurate at the time of posting, but it is possible that it is outdated at the time of your viewing.  Please, do NOT let this information replace the advice of your doctor/allergist.  ALWAYS follow their instructions and recommendations over mine.  

Also,

CHECK LABELS EVERY TIME, EVEN IF YOU'VE BOUGHT A PRODUCT A MILLION TIMES BEFORE!

Ingredients change often, companies change hands, and policies change.  What once was safe, can now be unsafe.  For your own health and safety, please make it a habit of ALWAYS reading the ingredients of EVERYTHING before you buy it.

Also, if you notice that I have a product listed as "safe" for your particular allergen/sensitivity needs, PLEASE let me know so that I can update my information.  I strive to keep things current, but I do miss things from time to time.  Your help in this matter is invaluable to provide the most current information to my readers.  

Thank you so much! 

Image by Stuart Miles from freedigitalphotos.net 

This is a list of soy-free foods that I have compiled. This is something that I had the worst time finding on the net or anywhere for that matter! By no means do I believe this to be complete, but it's what I know so far. If you know of a food that is soy-free, please let me know! If I have made an error or one of the items listed is no longer soy-free, please let me know so that I can change it ASAP. Thank you! :)

***A word of caution: If you have a severe allergy to soy, be very careful of buying ANY brand or any other if the label says, "Manufactured on equipment shared with soy."  Though most companies work very hard to clean equipment well and sterilize between batches that do contain known allergens, there is ALWAYS a chance of cross-contact. It is always better to be safe than sorry.  The products listed here do not contain soy in and of themselves at the time of listing, HOWEVER, some of them ARE manufactured on equipment that is shared with soy containing products.  You and your allergist are the only ones who can tell you what is safe for you, so do NOT take this list as gospel.  ALWAYS double check your labels, call manufacturers, talk to your allergist, etc. to make sure that certain products are safe for YOU.  Ingredient lists change all the time, so you need to check the labels on every product every time regardless of how long you've been buying it, eating it, etc!  If there is any change on the label (i.e. it now says "natural flavor" when it didn't before) and there is no soy-free declaration or no soy warning, double check with the manufacturer to see if it is still soy-free.***

If I can link to the allergen statement of a certain company or get information from a particular manufacturer, I will list it or link it here. 

As always, if you are having trouble getting information on certain products, please feel free to email me via the Contact Form, and I will do my best to help you get the information you seek! :)

List of Soy-Free Foods 

{I have attempted to arrange these items by category, and I put the category in alphabetical order.  If an item can fit in more than one category, I put it in the one that I deemed “best fit”.} 

 

Baking/Cooking Ingredients (Flours, Spices, Extracts, Boxed Mixes, Etc.): 

1. 
   

2. 1. Some flours (see second note for details). Check the labels! A lot of flours are adding soy flour now or may have issues with cross-contact.  I recommend King Arthur brand. Their gluten-free flours (and I mean flours, not baking mixes) are also soy-free, which is rare!  Note: I think it is important to note here that King Arthur will not guarantee that their products are soy-free, though they are very forthcoming with their labeling.  I have a soy sensitivity (IBS-type issues, migraines, etc.) and have never had an issue with their flours, but if you are very allergic to soy, please be advised that they do not guarantee the soy-free nature of their products, so you may want to go with another company.  I think they will not guarantee being soy-free because they use xanthan gum in their gluten-free baking mixes (not the flours, just the mixes, from what I've seen) which they cannot assure me is soy-free, and some of their products do contain soy  (which are clearly labeled as containing soy).  My guess is that they cannot be 100% sure that cross contamination doesn't occur (inside or outside of their factory), no matter how careful they may be, and I think it is commendable that they would rather you be safe than sorry.  Anyway, they have always been more than willing to answer questions, and if you'd like to email or call them yourselves, you can do so by going here.  Also, be careful with Thiamine Mononitrate, which is in most flours.  If your soy allergy is severe, you may want to stick with organic flours as their source of Thiamine Mononitrate should NOT be from soy.  If you are still having a reaction with a particular brand of flour and it contains Thiamine Mononitrate or even if it doesn't, discontinue use.  When in doubt, contact the manufacturer and make sure their product is soy-free!  

3. 
   

4. NOTE: It has been brought to my attention that flour (especially whole wheat) can contain up to a certain amount of soy due to cross-contact or the use of soy-based fertilizer without it having to be listed on the label!  Be VERY careful when choosing a flour if you have a soy allergy, especially if you have a severe allergy!  Look for flours that say they are soy-free or that are from a trusted source.  Here is a source from 2013 for a little more information: https://www.ncbi.nlm.nih.gov/pubmed/24051195  
    

2. 2. Salt and pepper. 
    

3. 3. McCormick’s Onion salt, Garlic salt, and Celery Salt. There are a few other onion, garlic, and celery salts that are soy free, so check the labels. 
    

4. 4. Herbs and spices that are just that herb/spice (NOT mixed seasonings like seasoning salt, seasoning packets, gravy mixes, taco seasoning, etc.).  McCormick does tend to have herbs and spices blends that are soy-free and a few of their seasoning packets (like chili seasoning) are soy-free,  but double check labels to be sure.
    

5. 5. Vanilla and mint flavorings. Other flavorings could be fine as well, you just need to check labels. 
    

6. 6. Yeast. 
    

7. 7. Cocoa Powder (Baking kind). 
    

8. 8. Cornstarch. 
    

9. 9. Baking soda and powder. 
    

10. 10. Jiffy Pizza Crust Mix.
     

11. 11. For a list of broths, stocks and bouillons that are soy-free, click here.
     

12. 12. Enjoy Life Chocolate.  Their mini chocolate chips and chocolate chunks are delicious!  I am seeing them all the time now at places like WalMart and Meijers.  They also have a lot of other allergy friendly foods.
     

13. 13. Athens Phyllo Dough Sheets and Athens Phyllo Dough Shells. There may be other phyllo pastry dough types and brands that are soy-free as well, just check labels.
     

14. 14. Kraft's Sure-Jell products. From what I can tell, they are all soy-free, gluten-free and very allergy-friendly.

 

Beverages:

 

1. 1. Juices that are NOT from concentrate. Check labels. Normally your juices that one type of fruit/vegetable juices are fine.  It’s the mixed ones (like cocktails or Cran-Apple or V-8) that are the problems.  Some from concentrate juices are fine as well. 
    

2. 2. Coffee, Regular or Decaf (NOT specialty or flavored ones).  You may rarely find a flavored coffee that is soy-free (usually it will be a vanilla, cinnamon or mint flavor), but it is not the norm. 
    

3. 3. MOST types of regular or decaf tea (NOT flavored ones, though Herbal teas like Mint can be soy-free, as well as spice teas like Chai and Cinnamon).   Always double check labels!  Your best bet may be to go with some of the more pricey brands like Tazo or Harney and Sons or Stash.  

 

Boxed, Canned, and Ready-Made Items: 

1. 
   

2. 1. Some pre-made marinara-type spaghetti sauces.  Check the labels to make sure.  A lot can contain "natural flavors". Note that, just because one type of sauce by a certain manufacturer is safe, does not mean another sauce or an organic of that flavor by the same manufacturer is safe.  I know this fact makes it horrible when shopping to find appropriate foods, especially when they change the ingredients to cut costs, but it is how it is. 
    

2. 2. Most gelatins. Gelatin tends to be made from animal products, but there are a few out there that are vegetable based. I avoid these in general, but feel free to try these out if you wish. There is normally more information on the web, on labels or there is a number you can call for more information. 
    

3. 3. Some Pacific brand soups.  Check the labels.  
   
   

4. 4. A lot of Amy's Soups.  Check the labels.  The plant based meat soups normally contain soy, but most anything else tends to be soy-free.

4. 5. Bush's Beans (kidney, pinto, black, chili, baked, etc.).  There website states, "None of our Bush’s® Baked Beans products contain any of the nine major allergens as defined by Food Allergen Labeling and consumer Protection Act of 2004 (FALCPA)." (Some other types of beans, like kidney, pinto, black, etc., may be soy-free as well no matter what brand, but always double check labels to be certain.)  

5.  

5. 6.  DeLallo Pizzeria Pizza Sauce.  There also other pizza sauces that are also soy-free, like Mid's.  Check the labels.
    

6. 7. Honest Earth Creamy Mash Potatoes claim to be soy-free.  They have a few other types that claim to be soy-free, but this particular flavor/type is your best bet.

 

Condiments (Sauces, Toppings, Spreads, Etc.): 

1. 1. Some mustards. Check labels. 
    

2. 2. Some salsas (i.e. Herdez). Check the labels to make sure. Avoid those that have "Natural Flavors" listed in the ingredients or "Soybean Oil". 
    

3. 3. Most natural peanut butters. Double check labels, but most are just peanuts and salt. Peter Pan creamy peanut butter is soy-free. Peanut Butter & Co.'s website says this, "All Peanut Butter & Co products are soy free except for our Milk and Dark Chocolatey Hazelnut Spreads." Jif also makes a soy-free, natural peanut butter, and their no sugar added peanut butter is also soy-free.  There are a few seed and nut butters that are soy-free (Barney's Bare Smooth Almond Butter and SunButter Original, for example), so you will just need to check labels.  Your best bet is to look for natural peanut, seed, or nut butters and check their labels.  You'll have better luck with the type you have to stir, but a lot more no stir types are now soy-free.

4.  

4. 4. Most jams, jellies and preserves. Double check labels just to make sure. 
    

5. 5. Vinegar. As far as I can tell, this is across the board as far as types go, but check labels to make double sure. If it says "vegetable" without further explanation, I'd avoid it. 
    

6. 6. Dandie's Vegan Marshmallow Cream.  Note: Marshmallow Fluff brand CLAIMS to be soy-free.  They do contain "artificial" and/or "natural flavor" depending on the type you want.  Exercise extreme caution when using Marshmallow Fluff brand.  Several other marshmallow fluff brands also claim to be soy-free but contain "artificial" and/or "natural flavors".  Exercise extreme caution when using those brands, as well.
    

7. 7. Earth Balance Mindful® Dressing & Sandwich Spread, Original.

8.  

9. 8. Many Sweet Baby Ray's sauces.  Here is what their website allergen statement is: "All Sweet Baby Ray’s products are labeled in accordance with the FDA food labeling requirements, including the Food Allergen Labeling and Consumer Protection Act of 2004 (Title II of Public Law 108-282), which requires foods to be labeled that contain the major food allergens: milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, sesame and soybeans. Although many flavors of Sweet Baby Ray’s Barbecue Sauce do not contain these ingredients, refer to the ingredients statement on the back of each Sweet Baby Ray’s product or on our website to find this declaration."

 

Fats and Oils:

 

1. 1. Salted regular butter. Unsalted butter and light butters contain soy generally. 
    

2. 2. Earth Balance Soy-Free Natural Buttery Spread.    This is a good choice for those of you who have both soy allergies and dairy allergies.  They also have soy-free buttery sticks available.
    

3. 3. Lard is generally soy-free, but always double check labels to make sure! 
    

4. 4. Canola, Olive, and Corn Oils, and any other oil that does not contain soy such as Coconut oil or nut/seed oils that are soy-free.  Note: I have been told that a lot of olive oils are cut with soybean or other oils.   You can find a NAOOA certified list of olive oils here.  You can also follow the guides posted here to see if your olive oil is the real deal or not.  Also, be careful with corn oil in that a lot of corn is grown side-by-side with soy.  If you have a severe soy allergy and are using corn oil and noticing a problem, it is very likely due to cross contamination.

Grains and Starches (Pasta, Rice, Bread, Cereals): 

1.  

2. 1. Most pastas. Check the labels. Normal, everyday elbow macaroni and spaghetti are fine. It’s the tri-color or whole grain pastas that can potentially be problems.  Watch for cross-contamination here!  Sometimes Thiamine Mononitrate can be in pasta.  If your soy allergy is severe, you may want to stick with pasta without Thiamine Mononitrate in it.  If you are still having a reaction with a particular brand of pasta, even if it does not contain Thiamine Mononitrate, discontinue use as there may be cross-contamination.  When in doubt, contact the manufacturer and make sure their product is soy-free!  

3. 
   

4. Note: Some people who are very sensitive to soy find that they will react to pasta that does not contain soy.  This could be due to the fertilizers used (some are soy-based) or cross-contact issues in the factory where the pasta is produced.  For this reason, you are more likely to have success with organic products produced in dedicated factories. 
    

2. 2. Rice, white, brown or wild (non-instant, though most of the minute rices tend to be fine).  Watch for cross-contamination here!  Sometimes Thiamine Mononitrate can be in rice.  If your soy allergy is severe, you may want to stick with rice without Thiamine Mononitrate in it.  If you are still having a reaction with a particular brand of rice, even if it does not contain Thiamine Mononitrate, discontinue use as there may be cross-contamination.  When in doubt, contact the manufacturer and make sure their product is soy-free!  

3. 
   

4. Note: Some people who are very sensitive to soy find that they will react to rice that does not contain soy.  This could be due to the fertilizers used (some are soy-based) or cross-contact issues in the factory where the rice is produced.  For this reason, you are more likely to have success with organic products produced in dedicated factories. 
    

3. 3. Plain Oatmeal (rolled oats, quick oats, steel cut), NOT instant or microwavable, with the exception of some of Better Oats Instant Oatmeals are soy-free.  Here is Better Oats' allergen statement:

"What is your allergen labeling policy?

We understand and share the concerns expressed by consumers who are affected by food allergies. Food Allergic consumers should rely on our package ingredient labels for the most accurate information on a product. If a product contains any of the FDA major eight allergens (egg, milk, peanut, tree nut, fish, shellfish, soy, and wheat) it will be clearly listed in bold print in the ingredient declaration on the Nutrition Facts Panel.

 If we do make a product that contains any of these eight major allergens, all products made on the same production line would contain the same allergen or a full allergen tested and validated cleaning process would be performed between production runs."

Note: Some people who are very sensitive to soy find that they will react to oatmeal that does not contain soy.  This could be do to the fertilizers used (some are soy-based) or cross-contact issues in the factory where the oatmeal is produced.  For this reason, you are more likely to have success with organic products produced in dedicated factories.

 

4. 4.  Most single grain cereals, such as Shredded Wheat, Rice Crispies, Raisin Bran, Bran flakes, etc.  Check labels! Most of the flavored cereals are a no-go, and even a lot of the single grain cereals are starting to contain soy. 

Note: Some people who are very sensitive to soy find that they will react to cereal that does not contain soy.  This could be do to the fertilizers used (some are soy-based) or cross-contact issues in the factory where the cereal is produced.  For this reason, you are more likely to have success with organic products produced in dedicated factories.

 

Junk Food (Chips, Popcorn, Candy, Ice Cream, Etc.): 

1. 
   

2. 1. Most Popcorn (the kernels, NOT the microwave kind). Check the labels on this. Some contain traces of soy.  Popcorn, Indiana brand popcorn has a lot of soy-free flavored popcorns ranging from sweet to savory as well, and I find them often at Wal-Mart and am starting to find them in more stores in the chips/snack foods section.  Also note that some people who are allergic to soy cannot tolerate corn products of any type, probably due to cross-contamination.
    

2. 2. Some original flavor potato chips, packaged popped popcorn (i.e. Popcorn, Indiana Popcorn) and tortilla chips. Check the labels to make sure.   

3. 
   

4. Just a word of caution: If the label just says "vegetable oil", EVEN IF IT IS LISTED UNDER SOY-FREE ON A WEBSITE, double check that it truly is soy-free.  Soybean oil is considered "safe", and therefore a company does NOT have to label items as containing soy if they contain soybean oil, and they CAN lump soybean oil in with vegetable oil WITHOUT FURTHER EXPLANATION!  Lay's Canadian line of products is one example - their vegetable oil CAN contain soybean oil, so avoid those if you cannot eat soybean oil.
    

3. 3. Some pretzels, bagged and frozen (not flavored or filled). Always double check packaging to make sure, including the fine print in that they normally don't consider soybean oil as soy. 
    

4. 4. Richardson Pastel Mints. There are a few other types that are ok as well. Check the labels. 
    

5. 5. Bob's Peppermints and some other peppermints (disks, canes, etc.) that don't contain "natural/artificial flavors".
    

6. 6. Theo brand chocolates.  This is the allergen statement from their website: "We do not use soy lecithin or soy in any of our products."

7.  

7. 7. Some Haagen-Dazs ice creams are soy-free.  Your best bet is the flavors like vanilla, chocolate, coffee, and strawberry, but double check labels.

8. 
   

9. 8. Sun Cups.  All their products are organic and fish/shellfish, soy, peanut/tree nut, gluten and egg-free, but NOT dairy-free. Their facilities are nut- and gluten-free.

11.  

12. 9. European Gourmet Bakery, Organics, Cooked Pudding and Pie Filling Mix, Vanilla and Chocolate flavors. 
     

13. 10. Natural Candy Store has some great candy that is free of the top 8 allergens!
     

14. 
    

 

Other Restaurants, Online Food Retailers, Brands, Recipe Sites, and Frozen Foods: 

1. 
   

2. 1. Panera Bread's Allergen and Nutrition Information can be found here.  Some of their products do not contain soy, but I am not sure on their cross-contact policies.  Feel free to browse their site for more information.

7. 2. SoDelicious products.  There are a lot of soy-free flavor options here from frozen desserts to yogurt alternatives to beverages and creamers.  This is an overall great brand for those with food sensitivities and allergens.  There website states: 

9. 
   

10. "Our natural flavors can contain flavoring constituents derived from the following ingredients: spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material. We also confirm with our suppliers that our natural flavors do not contain ingredients derived from the “Big 8” allergens: milk, eggs, fish, shellfish, tree nuts, peanuts, wheat and soy.

    For specific allergen concerns, contact us at 866-388-7853."  

2.  

3. 3. Chebe products.   These products are very allergy friendly!
    

4. 4.  Green Thickies. This is a great site that has a lot of smoothie recipes on it that can help you incorporate your greens while working with allergy needs!  Note: The recipes are vegan, but you can substitute regular milk for any of the other types of milk, or you can use water or juice.  I have even used yogurt with success.  The recipes are still wonderful, and the guide is very helpful in making your own custom versions as well.
    

5. 5. Edward and Sons has a lot of soy-free, gluten-free, vegan and organic products!  They have everything from bouillon to crackers to candy.  Definitely worth checking them out!

6.  

7. 6. A lot of Meijer's Naturals products.  By no means are all of their products soy-free, BUT I normally find at LEAST one type of this brand that is from pasta sauce to cookies to chips, etc.  If you see this brand, take a look at the label.  Your best bet in finding a soy-free option is the "original" flavored or "plain" or "vanilla", etc.   As a general rule of thumb, the fancier the flavor, the less likely it is to be soy-free.  This brand does state on some of their product labels in this line that they are "manufactured on equipment shared with soy," so if your allergy is severe, you will want to consult your doctor/allergist to see if those particular products in this line are safe for you. 

 

 

Produce (Fresh, Frozen, Dried): 

1. 1. ALL fresh and frozen fruits and vegetables that are just the fruit/vegetable (NOT in juice or gel, and see the note below about fruit wax/oil). Canned and dried fruits/veggies need to be watched more closely. Just check the labels. Raisins are almost always soy-free and Ocean Spray Craisins are soy-free (some other brands of dried cranberries are not soy-free as they contain soybean oil). Other dried fruits that are just one type of fruit are your best bet to be soy-free.  

2. 
   

3. Note: Be careful of fruit wax or fruit shined with oil since a lot of edible wax and oils are soy-based.  If you are especially sensitive/allergic, you may want to peel any fruit before consuming it or avoid any fruit that has an edible peel (i.e. apples) unless you know they are non-waxed/non-oiled or waxed/oiled with a non-soy wax/oil.  Your best bet for finding non-waxed/non-oiled fruit is to buy organic.  Also, you will want to be careful about fertilizers used on crops if you are more sensitive to soy.  Some fertilizers are soy-based.  For this reason, you are more likely to have success with organic products.  You may also want to consider growing them yourself if you have no luck finding soy-free produce in your area. 

 

 

Proteins (Meat, Fish, Eggs, Dairy, Dairy Alternatives, Meat Alternative Products, Creamers): 

1. 
   

2. 1. Any meat, fish or poultry that is NOT injected with anything other than salt-water solution. Check labels carefully as they are injected with broth more often than you think!  (Tyson and Spartan brands are normally very good about using salt-water over broth, FYI.)   Also, though I have never been informed of anyone reacting to non-broth injected meat if the animal was fed soy, if you have a severe allergy, you may want to check into getting meat that is from animals that are grass fed only or at least not soy fed.  It is better to be safe than sorry! 

3. 
   

4. Note: Some companies are VERY bad about cross-contact when it comes to butchering!  Please speak with the butcher about their sanitation practices, especially if you are highly sensitive to soy, and ask what they do to keep cross-contact to a minimum. 

2. 2. Milk (Skim, ½%, 1%, 2%, or whole), NOT flavored.  Some milk alternatives (like SoDelicious Almond, Cashew and Coconut milks) are soy-free, but most are not.  Be very diligent in reading labels when choosing a milk alternative.  You can also make your own milk alternative in most cases, too, to make sure you have a soy-free product. 
    

3. 3. All full fat and some 2% Cheese that is NOT processed or soft. Block cheese, Daisy cottage cheese (full fat or light) and most shredded cheeses are fine. Velveeta, cream cheese, pre-sliced cheeses, canned cheeses and fat-free cheeses are NOT.  To my knowledge, Kraft Grated Parmesan Cheese (Full-fat, original one) is also soy-free.
    

4. 4. Daisy Sour Cream (full fat and light). Other brand could be fine, but check labels. Light and fat free sour creams generally contain soy, but not always.  
    

5. 5. Eggs. Also, though I have never been informed of anyone reacting to eggs from soy fed chickens, if you have a severe allergy, you may want to check into getting eggs that are from chickens that are not soy fed. 
    

6. 6. Quorn's All-Natural, Meatless, Soy-Free Frozen Foods. I have never tried their products, so I can't vouch for quality of taste, but this seems like the perfect line of frozen foods for vegetarians.  For their FAQ page, please go to here.  (The links given are to the USA site.  For their other sites, click here.)  Note: Not all of their products are soy-free (some contain products like soy sauce or edamame beans), so check labels carefully!
    

7. 7. Quite a few plain or vanilla yogurts are soy-free (a few Greek style, too), you just need to check the labels.  SoDelicious has a few non-dairy, soy-free flavored yogurts as well.
    

8. 8. Some heavy whipping creams and other whipping creams.  Check labels.  Note: Brands like Horizon and Organic Valley contain Gellan Gum which is generally considered safe for those with soy allergies.
    

9. 9. Some brands of milk alternatives, like almond or coconut milk.  So Delicious brand is a good bet to be soy-free more often than not, and they are very good about allergen info.  Other brands vary depending on flavor and type.  Check labels carefully.

10.  

   

 

Sweeteners (Natural and Artificial):  

1. 
   

2. 1. Sugar (brown, white, and confectionery).  
    

2. 2. Most artificial sweeteners. Though I don't recommend these (I think they do more harm than good, and wouldn't recommend them unless you are diabetic and, even then, in moderation. Even sugar and honey, though, is safe for diabetics in moderation.), most do appear to be soy-free.  Always double check the labels to be sure. 
    

3. 3. Most honey (depending on the source - I would go with a "pure" type that sites only clover, orange blossom, etc.) and other sweeteners like Molasses or Corn Syrup that are not low calorie or "lite" in name, not color (dark and light-colored corn syrup are normally fine, but the reduced calories can contain soy). (Note: Other liquid sweeteners may be soy-free as well, but I don't recommend them personally.  Feel free to use them at your discretion.)  

I cannot stress enough the importance of checking labels, EVEN on products you've purchased a million times. Companies change their ingredients to cut costs constantly, so you should check every time you buy them. I know it's a pain, but thus is life. It quickly becomes habit, though, so it won't be too terrible forever. :)

If you are looking for soy-free NON-foods, check out this page: Soy-Free NON-Foods List