What foods can I eat if I have a soy allergy?

People with soy allergies need to read labels and avoid anything containing soy listed on the label. Some people do not have a severe anaphylactic allergy and may be able to tolerate small amounts of soy.

Eating out can be a challenge with a soy allergy. Many restaurants use soy either as a main ingredient or added to plain foods. Vegetarian, Japanese, Chinese, Thai and other Asian-type meals probably have soy products in them. Fast food and other commercial products often contain soy protein and flour extenders or expanders. Check with the restaurant or the company's web site to find out if there is soy in their food.

The following are foods you can eat (no soy) if you have a soy allergy:


  • Carbonated drinks
  • Cocoa mixes (check label to see if soy free)
  • Coffee
  • Fruit juice and other fruit drinks
  • Gatorade
  • Tea

Milk and dairy:

  • Cheese
  • Whole, low-fat and skim milk
  • Cottage cheese
  • Cream
  • Yogurt from dairy

Meats and other proteins:

  • All fresh meat, fish and poultry
  • Baby food meats or combination dinners without soy proteins
  • Cold cuts without soy
  • Eggs, plain
  • Kosher frankfurters
  • Prepared dinners without soy protein
  • Beans and lentils prepared without soy
  • Nut butters and peanut butter without soy


  • Fresh, frozen or canned fruits
  • Baby food fruits without soy


  • Plain, fresh, frozen, cooked, or canned vegetables
  • Vegetable juices

Breads, cereals and pasta:

  • All-purpose flour and cake flour
  • Bread and rolls without soy flour
  • Cold or hot cereals without soy flour or protein
  • Crackers made without soy
  • Pasta, macaroni, noodles and spaghetti without soy


  • Soups without soy or soy products


  • Avocados
  • Bacon
  • Butter or margarine with no added soy
  • Coconut (milk or shredded)
  • Gravy mixes if no added soy
  • Oils, non-soy
  • Olives
  • Peanut butter (natural)
  • Salad dressings without soy
  • Sour cream, cream cheese

Desserts and sweets:

  • Angel food cake
  • Cakes or cookies without soy flours
  • Candies without soy
  • Gelatin
  • Ice cream without soy
  • Puddings and pies without soy


  • Artificial sweeteners
  • Ketchup
  • Honey
  • Jam and jellies
  • Mustard
  • Pickles
  • Popcorn without soy
  • Seasonings without soy
  • Spaghetti and other sauces without soy
  • Sugar

Managing your soy allergy on a daily basis requires being aware of the foods you eat and the products you come into contact with. The most important thing you can do is avoid soy products, so you should always check food labels and talk to restaurant staff about the contents of food.

If your child has a soy allergy, make sure school or daycare officials are aware of this and are prepared in case of a reaction. Since it may be impossible to completely avoid exposure to soy products, carry medications including antihistamines or an epinephrine injector in case of a severe reaction.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.