Is Soy Gluten Free?

Last Updated on April 22, 2022

Today, we’re going to be answering the question: is soy gluten free? And taking a look at whether the most popular soy products such as soy protein, soy milk, and soy sauce may contain gluten. Soy is one of the most common allergens, alongside other foods such as gluten, dairy, eggs, fish, and peanuts. However, what is soy? And is it bad for those who live with celiac disease? Let’s take a closer look.

What Is Soy?

Soy simply describes foods that are made from soybeans. Soy is a variety of legumes which you’ll usually come across in East Asia. Soybeans (or soy) have a huge variety of uses and it’s more popular in everyday foods than you may think.

There are many products that derive from soybeans, including foods like tofu, soy milk, and edamame.

Nutritional Information For Soybeans

Soybeans contain the following nutritional value per 100g:

  • Calories: 172
  • Protein: 18g
  • Fat: 9g
  • Carbohydrates: 8g
  • Sugar: 3g
  • Fiber: 6g

Health Benefits Of Soy

If eaten in moderation, as part of a healthy balanced diet, soy can bring a whole host of potential benefits to your life. Let’s take a look at some of the health benefits of adding soy to your diet.

  • May help cholesterol levels. Research has shown that if you eat foods that are rich in soy, it may help lower the bad levels, but elevate the good ones
  • Heart Health. Legumes are known for being an anti-inflammatory, so if you’re looking for a way to maintain a healthy heart – including soy in your diet is a good idea
  • Blood Pressure. The amino acids that you find in soy are thought to help balance out your blood pressure levels
  • Strengthening Bones. As it’s a good source of calcium, soy can be a good way to maintain muscle and promote bone strength.

Dangers Of Soy

Like with most foods, if you eat too much, it can become dangerous. Unfortunately, soy is no different – this is why it’s important to enjoy soy in moderation. The dangers of soy can be:

  • Digestive issues
  • Your body’s ability to absorb nutrients
  • GMO. Soy is definitely not non-GMO

However, eating soy as part of a balanced diet is healthy, and good for you.

Read more about: Is Soybean Oil Gluten-Free?

Is Soy Gluten Free?

When we talk about soy, we are talking about soybeans or the protein you’ll find in soybeans. However, both of them are completely gluten-free and safe to consume when following a gluten-free diet.

Is Soy Sauce Gluten Free?

No. Traditional soy sauce is not gluten-free. However, it isn’t unsafe because of the soy. It’s unsafe as wheat is usually one of the main ingredients in soy sauce. Wheat is a gluten protein and should not be consumed on a gluten-free diet. However, there are plenty of gluten-free soy sauces available, which are made with rice, as opposed to wheat. And there’s also tamari which is a naturally gluten-free soy sauce.

Is Soy Sauce Gluten Free

Learn more about: Does Soy Sauce Have Gluten? ( GF Soy Sauce Recipe)

Is Soy Flour Gluten Free?

Soy flour is naturally gluten-free flour. Many gluten intolerant individuals or celiacs use soy flour as an alternative for wheat flour – and it’s a great substitute! However, it’s important to mention that if you’re buying soy flour, please always buy from a brand that carries a clear gluten-free label.

Varying types of flour are usually harvested and milled in the same place…this includes wheat flour too! This means that if your soy flour isn’t certified gluten-free, or doesn’t carry a gluten-free label, it may have been a victim of cross-contact. Cross contact is when a non-gluten product comes into contact with a product that does contain gluten. Therefore means that the final product may contain traces of gluten, after all.

Don’t be too disheartened though – there are plenty of gluten-free soy flour options available! Bob’s Red Mill is my go-to brand.


I hope this article has helped to answer the question: is soy gluten-free? And also gives you an idea of which soy products you need to be wary of when following a gluten-free diet. Just be mindful of eating too many foods rich in soy, and always check the ingredients labels of anything you buy (which I’m sure you’re doing anyway!).

Do you know of any other gluten-free soy flour brands? Or have anything you’d like to share? Please feel free to let me know in the comments below. Sharing is caring!