Is It Gluten-Free? Food and Ingredient Lookup

From The New Day Notebook · Facts last checked October 21, 2026

A plain-language lookup for everyday foods and ingredients. Each page gives a verdict, the reason behind it, what to check on the label or when eating out, and gluten-free swaps where they help. The facts come from the Celiac Disease Foundation’s lists of gluten sources and naturally gluten-free foods and the FDA’s gluten-free labeling rule: a food labeled gluten-free in the US must contain less than 20 ppm gluten.

Verdicts describe the food in general, not any particular brand. Recipes change, so the current label always wins.

• Naturally gluten-free
• Usually gluten-free, check the label
• Depends on the product
• Contains gluten

Grains and flours

• Almond flourYes, naturally gluten-free
• AmaranthYes, naturally gluten-free
• BarleyNo: contains gluten
• BuckwheatYes, naturally gluten-free
• Buckwheat flourYes, naturally gluten-free
• BulgurNo: contains gluten
• Cassava flourYes, naturally gluten-free
• CornYes, naturally gluten-free
• CornmealUsually gluten-free: check the label
• CouscousNo: contains gluten
• FarroNo: contains gluten
• GritsUsually gluten-free: check the label
• MilletYes, naturally gluten-free
• Oat flourUsually gluten-free: check the label
• OrzoNo: contains gluten
• PolentaUsually gluten-free: check the label
• QuinoaYes, naturally gluten-free
• RiceYes, naturally gluten-free
• Rice flourYes, naturally gluten-free
• RyeNo: contains gluten
• SemolinaNo: contains gluten
• SorghumYes, naturally gluten-free
• SpeltNo: contains gluten
• TapiocaYes, naturally gluten-free
• WheatNo: contains gluten

Starches, thickeners and additives

• ArrowrootYes, naturally gluten-free
• Baking powderUsually gluten-free: check the label
• Baking sodaYes, naturally gluten-free
• CornstarchYes, naturally gluten-free
• DextroseYes, naturally gluten-free
• MaltodextrinUsually gluten-free: check the label
• Modified food starchUsually gluten-free: check the label
• MSGYes, naturally gluten-free
• Potato starchYes, naturally gluten-free
• Soy lecithinYes, naturally gluten-free
• Wheat starchUsually gluten-free: check the label
• Xanthan gumYes, naturally gluten-free
• YeastUsually gluten-free: check the label
• Yeast extractUsually gluten-free: check the label

Sauces, condiments and seasonings

• BBQ sauceDepends on the product: often contains gluten
• Fish sauceUsually gluten-free: check the label
• GravyDepends on the product: often contains gluten
• Hoisin sauceDepends on the product: often contains gluten
• HummusYes, naturally gluten-free
• KetchupUsually gluten-free: check the label
• Malt vinegarNo: contains gluten
• MayonnaiseUsually gluten-free: check the label
• MisoUsually gluten-free: check the label
• MustardUsually gluten-free: check the label
• Oyster sauceDepends on the product: often contains gluten
• Ranch dressingUsually gluten-free: check the label
• SalsaYes, naturally gluten-free
• Soy sauceNo: contains gluten
• Taco seasoningUsually gluten-free: check the label
• TamariUsually gluten-free: check the label
• Teriyaki sauceDepends on the product: often contains gluten
• VinegarUsually gluten-free: check the label
• Worcestershire sauceUsually gluten-free: check the label

Drinks

• Almond milkYes, naturally gluten-free
• BeerNo: contains gluten
• BourbonYes, naturally gluten-free
• CoffeeYes, naturally gluten-free
• GinYes, naturally gluten-free
• Hard ciderYes, naturally gluten-free
• Hot chocolateUsually gluten-free: check the label
• Oat milkUsually gluten-free: check the label
• RumYes, naturally gluten-free
• SakeUsually gluten-free: check the label
• TequilaYes, naturally gluten-free
• VodkaYes, naturally gluten-free
• WhiskeyYes, naturally gluten-free
• WineYes, naturally gluten-free

Dairy and eggs

• ButterYes, naturally gluten-free
• CheeseYes, naturally gluten-free
• Cottage cheeseYes, naturally gluten-free
• Cream cheeseYes, naturally gluten-free
• EggsYes, naturally gluten-free
• Ice creamUsually gluten-free: check the label
• MilkYes, naturally gluten-free
• Sour creamYes, naturally gluten-free
• YogurtYes, naturally gluten-free

Meat, fish and protein

• BaconUsually gluten-free: check the label
• ChickenYes, naturally gluten-free
• HamUsually gluten-free: check the label
• Hot dogsUsually gluten-free: check the label
• Imitation crabDepends on the product: often contains gluten
• Peanut butterYes, naturally gluten-free
• PepperoniUsually gluten-free: check the label
• SausageUsually gluten-free: check the label
• SeitanNo: contains gluten
• TempehUsually gluten-free: check the label
• TofuYes, naturally gluten-free

Snacks, sweets and baking

• CheesecakeDepends on the product: often contains gluten
• ChocolateUsually gluten-free: check the label
• Cocoa powderYes, naturally gluten-free
• Creme bruleeYes, naturally gluten-free
• FlanYes, naturally gluten-free
• GelatinYes, naturally gluten-free
• GranolaDepends on the product: often contains gluten
• HoneyYes, naturally gluten-free
• MacaronsUsually gluten-free: check the label
• Maple syrupYes, naturally gluten-free
• MarshmallowsUsually gluten-free: check the label
• MochiUsually gluten-free: check the label
• PopcornYes, naturally gluten-free
• Potato chipsUsually gluten-free: check the label
• Powdered sugarUsually gluten-free: check the label
• PretzelsNo: contains gluten
• PuddingUsually gluten-free: check the label
• SugarYes, naturally gluten-free
• Tortilla chipsUsually gluten-free: check the label
• Vanilla extractYes, naturally gluten-free

Breads, pasta and noodles

• Corn tortillasUsually gluten-free: check the label
• CornbreadDepends on the product: often contains gluten
• Egg noodlesNo: contains gluten
• Flour tortillasNo: contains gluten
• Glass noodlesUsually gluten-free: check the label
• NaanNo: contains gluten
• PankoNo: contains gluten
• PastaNo: contains gluten
• PitaNo: contains gluten
• RamenNo: contains gluten
• Rice noodlesYes, naturally gluten-free
• Rice paperUsually gluten-free: check the label
• Soba noodlesDepends on the product: often contains gluten
• Sourdough breadNo: contains gluten
• UdonNo: contains gluten

Dishes and sides

• Chicken brothUsually gluten-free: check the label
• DumplingsNo: contains gluten
• Egg rollsNo: contains gluten
• FalafelUsually gluten-free: check the label
• French friesUsually gluten-free: check the label
• Fried riceDepends on the product: often contains gluten
• Hash brownsUsually gluten-free: check the label
• Mashed potatoesUsually gluten-free: check the label
• Miso soupUsually gluten-free: check the label
• Pad thaiUsually gluten-free: check the label
• PhoUsually gluten-free: check the label
• PotatoesYes, naturally gluten-free
• RisottoUsually gluten-free: check the label
• SushiDepends on the product: often contains gluten
• Sweet potatoesYes, naturally gluten-free
• TamalesUsually gluten-free: check the label
• TempuraNo: contains gluten

Related guides on this site

• Are oats gluten-free?
• Hidden gluten on food labels
• Gluten-free all-purpose flour blend
• Preventing gluten cross-contact in a shared kitchen
• Questions to ask at restaurants

Gluten-Free Swaps: Flours, Thickeners and Substitutes

When to loop in your doctor or dietitian

If you suspect gluten is a problem for you, talk to a doctor before removing it, because celiac disease testing needs gluten in the diet. A registered dietitian can help you build a gluten-free diet that covers your nutrition needs.