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A gluten free foods list can start with the groups NIDDK names in its pages on celiac disease: meat, fish, fruits, vegetables, rice and potatoes, which NIDDK says are naturally gluten-free without additives or some seasonings. NIDDK adds that flour made from potatoes, rice, corn, soy, nuts, cassava, amaranth, quinoa, buckwheat or beans is safe to eat. The table below gives USDA SR Legacy values for eleven plain foods from those groups, and the sections after it cover FDA’s gluten-free label rule and the packaged ingredients NIDDK flags.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- NIDDK lists meat, fish, fruits, vegetables, rice and potatoes, without additives or some seasonings, as naturally gluten-free.
- FDA's rule (21 CFR 101.91) requires a food labeled gluten-free to contain less than 20 parts per million of gluten; NIDDK notes the rule does not apply to meat, poultry and some egg products regulated by USDA.
- Ranked by fiber per serving in USDA data, black beans come first at 15.0 grams per cup (53% of the FDA Daily Value), then soybeans at 10.3 grams.
- NIDDK says gluten may be found in candy, condiments, salad dressing and soups, among other foods, through ingredients made from grains that contain gluten.
A gluten free foods list by NIDDK food group
- Meat and fish: NIDDK names both as naturally gluten-free without additives or some seasonings; see our types of meat, types of fish and lean protein foods guides.
- Fruits and vegetables: NIDDK names both groups as naturally gluten-free; our spinach and banana guides are two examples from a long list.
- Rice, corn and potatoes: NIDDK lists rice and potatoes as naturally gluten-free and names flour from potatoes, rice and corn as safe to eat; see our potatoes guide and our sibling gluten free grains list.
- Beans and soy: NIDDK names flour from soy and from beans as safe to eat; see our black beans, soybeans, legumes and types of beans guides.
- Nuts and cassava: NIDDK names flour from nuts and from cassava as safe to eat; see our types of nuts, cassava and tapioca guides.
- Amaranth, quinoa and buckwheat: NIDDK names flour from all three as safe to eat; our types of flour guide covers flours, and single guides cover almond flour and coconut flour.
Gluten free foods ranked by USDA values per serving
Each food has one common SR Legacy portion, and the ranking by fiber is an editorial choice; ties go to the higher protein value. NIDDK warns that a gluten-free diet started without advice from a doctor or a registered dietitian may not provide enough of the nutrients you need, such as fiber, iron and calcium, so those three columns are shown. Each percent Daily Value (%DV) divides the USDA figure by the FDA Daily Value for adults and children 4 years and older (21 CFR 101.9): 28 grams for dietary fiber, 18 milligrams for iron and 1,300 milligrams for calcium.
| Food (USDA FDC ID) | Serving | Calories | Protein | Fiber (% DV) | Iron (% DV) | Calcium (% DV) |
|---|---|---|---|---|---|---|
| Black beans, cooked (173735) | 1 cup | 227 | 15.2 g | 15.0 g (53%) | 3.6 mg (20%) | 46 mg (4%) |
| Soybeans, mature, cooked (174271) | 1 cup | 296 | 31.3 g | 10.3 g (37%) | 8.8 mg (49%) | 175 mg (13%) |
| Apple, raw, with skin (171688) | 1 medium | 95 | 0.5 g | 4.4 g (16%) | 0.2 mg (1%) | 11 mg (1%) |
| Spinach, cooked (168463) | 1 cup | 41 | 5.3 g | 4.3 g (15%) | 6.4 mg (36%) | 245 mg (19%) |
| Potato, baked, flesh and skin (170093) | 1 medium | 161 | 4.3 g | 3.8 g (14%) | 1.9 mg (10%) | 26 mg (2%) |
| Cassava, raw (169985) | 1 cup | 330 | 2.8 g | 3.7 g (13%) | 0.6 mg (3%) | 33 mg (3%) |
| Sweet corn, yellow, cooked (169999) | 1 cup | 143 | 5.1 g | 3.6 g (13%) | 0.7 mg (4%) | 4 mg (0%) |
| Almonds (170567) | 1 oz | 164 | 6.0 g | 3.5 g (13%) | 1.1 mg (6%) | 76 mg (6%) |
| White rice, long-grain, enriched, cooked (168878) | 1 cup | 205 | 4.3 g | 0.6 g (2%) | 1.9 mg (11%) | 16 mg (1%) |
| Chicken breast, meat only, roasted (171477) | 1/2 breast | 142 | 26.7 g | 0.0 g (0%) | 0.9 mg (5%) | 13 mg (1%) |
| Salmon, Atlantic, wild, cooked (171998) | 3 oz | 155 | 21.6 g | 0.0 g (0%) | 0.9 mg (5%) | 13 mg (1%) |
In USDA data soybeans list the most protein in the table, 31.3 grams per cup, and the most iron, 8.8 milligrams or 49% of the FDA Daily Value. Cooked spinach lists the most calcium, 245 milligrams or 19%, and the fewest calories, 41 per cup, in the USDA table. The chicken and salmon entries list no fiber, and NIDDK notes that FDA’s gluten-free rule does not cover meat and poultry, which USDA regulates. A cup of raw cassava lists 330 calories, the most in the table.
Ingredients NIDDK flags in packaged foods
NIDDK explains that many food ingredients and additives, such as colorings, flavorings, starches and thickeners, are made from grains that contain gluten, and that they are added to many boxed, canned, frozen, packaged or prepared foods. For that reason NIDDK says gluten may be found in candy, condiments, hot dogs and sausages, ice cream, salad dressing and soups. NIDDK also names baked goods, baking mixes, breads, cereals and pastas as foods that contain gluten. Our foods with gluten list goes through those foods in detail.
Reading a label under FDA's rule
NIDDK summarizes the FDA rule this way: foods with the terms gluten-free, no gluten, free of gluten or without gluten on the label must contain less than 20 parts per million of gluten, an amount NIDDK calls too small to cause problems in most people with celiac disease. The rule itself, 21 CFR 101.91, lets a food carry the claim when it contains no wheat, rye or barley ingredient, or when it inherently does not contain gluten, as long as any unavoidable gluten stays below 20 parts per million. When such a food lists wheat, FDA requires an asterisk pointing to a statement that the wheat has been processed to meet FDA requirements for gluten-free foods.
NIDDK adds two cautions. The FDA rule does not apply to meat, poultry and some egg products, which USDA regulates, and some packaged gluten-free foods may be higher in fat and sugar than the same foods that contain gluten. FDA’s Nutrition Facts rules (21 CFR 101.9) list dietary fiber, calcium and iron among the nutrients a label declares, which makes that comparison possible.
Keeping gluten free foods apart
NIDDK defines cross-contact as foods or products that contain gluten coming into contact with gluten-free foods, and says it can make those foods unsafe for people with celiac disease. NIDDK’s steps for home are to read labels for wheat, barley and rye, check for gluten-free labeling, skip a food when you are not sure and contact the company that makes it, and store and prepare gluten-free foods separately from other family members’ foods that contain gluten. When eating out, NIDDK suggests reviewing menus ahead, telling the server about celiac disease, asking how food is prepared and whether a gluten-free menu is available, and letting a host know before a social gathering.
Single-food guides on our site
Next to our foods with gluten list and the NIDDK and FDA facts in this guide, our single-food guides look at the gluten label question for soy sauce, tortillas, sourdough bread, oat milk, wheatgrass, almond flour and coconut flour. For grains, our quinoa, buckwheat and amaranth guides cover the three seeds NIDDK names in its flour list.
Food first: what this list does not cover
This list is about food. It gives no intake target: USDA publishes content data and FDA sets Daily Values for labels, and these are official reference facts, not a target for any reader. The list makes no health promises. Each USDA value describes one food entry, and packaged products can differ. NIDDK advises anyone who thinks they might have celiac disease to talk with a doctor about testing before starting a gluten-free diet, because avoiding gluten first may make the test results inaccurate; a doctor or a registered dietitian can guide food choices after that.
Frequently Asked Questions
Which food groups does NIDDK call naturally free of gluten?
NIDDK names meat, fish, fruits, vegetables, rice and potatoes, without additives or some seasonings, and flour made from potatoes, rice, corn, soy, nuts, cassava, amaranth, quinoa, buckwheat or beans.
What does FDA require for a label claim?
FDA’s rule, 21 CFR 101.91, requires a food labeled gluten-free, no gluten, free of gluten or without gluten to contain less than 20 parts per million of gluten.
Which food ranks first in the table?
Black beans, at 15.0 grams of fiber per cooked cup in USDA data, followed by soybeans at 10.3 grams.
Where can gluten turn up in packaged foods?
NIDDK says ingredients such as colorings, flavorings, starches and thickeners can be made from grains that contain gluten, so it may be found in candy, condiments, sausages, salad dressing and soups.
Does the FDA rule cover meat?
No; NIDDK notes that the FDA rule does not apply to meat, poultry and some egg products, which USDA regulates.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Gluten Free Grains: NIDDK and FDA Facts With USDA Values, Foods With Gluten: Full List and Hidden Sources of Gluten, Types of Flour: 17 Flours Compared per Cup in USDA Data, Ancient Grains: A List With USDA Values.