Which foods contain gluten? The complete list by category

Wheat, spelt, kamut, barley, rye, triticale and uncertified oats contain gluten, and so does everything made with them. That includes bread, pasta, pastry, flour, semolina, coatings and beer. Unprocessed natural foods do not.

The hard part is processed products, because gluten shows up where you least expect it. Here is a list by category, with what FACE’s classification says, and how to check the rest. If you need the basics first, start with what is gluten.

Published on October 25, 2026 with data from FACE and EU regulation.

Jump straight to a category:

• Cereals and flours
• Meat and cold cuts
• Fish and seafood
• Dairy
• Eggs
• Fruit, vegetables and tubers
• Legumes
• Nuts and seeds
• Drinks
• Sugar, sweets and chocolate
• Sauces, spices and seasonings
• Bread, pasta and baking
• Oils, butter and yeast

Which foods contain gluten?

The foods that contain gluten are those made with any of the gluten-containing cereals or their derivatives. EU allergen regulation lists them: wheat, rye, barley, oats, spelt and kamut (Regulation EU 1169/2011, annex II). Each one has its guide: cereals with and without gluten, spelt, rye and barley and oats.

By extension, bread, pasta, pastry, cookies, beer and ordinary coatings contain gluten. Bread, beer and potatoes have guides of their own: gluten free bread, beer and potatoes.

The opposite matters too. Everything natural and unprocessed is suitable, and that is what what celiacs can eat is about. The table below sorts both worlds by category.

What do the three levels of FACE’s classification mean?

The FACE food classification divides foods into three levels. Understanding them avoids most mistakes:

• Conventional: foods suitable as they are, with no label needed. They are the base: fresh meat and fish, eggs, milk, fruit, vegetables or dried legumes.
• Specific: processed products that, depending on the brand, may contain gluten. They only work with the “gluten free” claim or after checking the label.
• Not suitable: foods that contain gluten, or that cannot be checked, such as bulk products.

Think of the level as a traffic light: green, amber and red. The table that follows uses those three for each category.

Which foods contain gluten and which do not? Table by category

This is the complete list to check at a glance, taken from FACE’s classification. The examples are the ones in that classification, not a list of brands:

The level of each food can change from one brand to another, which is why the table lists families, not specific products. To organize a full day with them, see gluten free diet: complete guide 2026, and if you also watch lactose, gluten free and lactose free.

List of gluten free and gluten foods, one by one

This is the complete list by category, sorted from suitable to not suitable foods. Each card carries its photo and its level: green for a suitable food, amber for one that needs a label check and red for one that contains gluten.

Cereals and flours: which ones have gluten and which do not

FACE classifies rice, corn, quinoa and buckwheat as suitable in grain form, although it advises checking the label for traces. Oats only work if certified, and wheat, barley and rye contain gluten.

Meat and cold cuts: which ones have gluten and which do not

Fresh meat and cured ham are suitable without a label according to FACE. Cold cuts, burgers and sausages are specific products, because their recipe may include gluten, and only work with the "gluten free" claim or a checked brand.

Fish and seafood: which ones have gluten and which do not

Fresh fish and canned fish in brine or oil are suitable according to FACE. Substitutes such as surimi are specific, and breaded or battered fish contains gluten unless it says "gluten free".

Dairy: which ones have gluten and which do not

Milk, plain yogurt and aged cheese are suitable foods according to FACE; sliced cheese is worth checking. Flavored yogurts and cheese spreads are specific, and yogurts with cereals are not suitable.

Eggs: which ones have gluten and which do not

Fresh and boiled eggs are suitable according to FACE. Only threaded and freeze-dried egg count as specific products, so their label is worth checking.

Fruit, vegetables and tubers: which ones have gluten and which do not

Fruit, vegetables and tubers in their natural state are suitable according to FACE, as are simple jams. Cooked or processed products, such as pre-fried potatoes, are specific, and battering or tempura contain gluten.

Legumes: which ones have gluten and which do not

Dried legumes are suitable according to FACE, but it is worth sorting them by hand because they can contain wheat grains, and never in bulk. Cooked legume dishes are specific products. You have them one by one in the legumes and soy guide.

Nuts and seeds: which ones have gluten and which do not

Raw whole nuts and seeds in their natural state are suitable according to FACE. Roasted, fried or ground ones are specific products, and bulk nuts are not considered suitable.

Drinks: which ones have gluten and which do not

Wine, cava, cider, juice and plain coffee are suitable according to FACE. Gluten free beer is a specific product, and regular beer, alcohol-free included, is not suitable because it is made with barley.

Sugar, sweets and chocolate: which ones have gluten and which do not

Honey, sugar and pure cocoa are suitable according to FACE. Chocolate, bonbons and gummies are specific products, and bulk sweets are not suitable.

Sauces, spices and seasonings: which ones have gluten and which do not

Salt, plain tomato and wine or apple vinegar are suitable according to FACE. Prepared sauces and ground spices are specific, and regular soy sauce and bulk spices are not suitable.

Bread, pasta and baking: which ones have gluten and which do not

Wheat bread, pasta and baked goods contain gluten, and seitan is made from wheat gluten. The "gluten free" versions of bread and pasta are specific products that only work with that claim.

Oils, butter and yeast: which ones have gluten and which do not

Oils and traditional butter are suitable according to FACE. Margarine is a specific product, and brewer's yeast is not suitable except the "gluten free" version.

Where does gluten hide without looking like it?

These are the places where finding gluten surprises people most. All of them come from FACE’s classification and from the guides in this cluster:

• Regular soy sauce: not suitable. Only the “gluten free” one works.
• Brewer’s yeast and malt: they come from barley. Malt breakfast cereals are not suitable.
• Yogurts and milks with cereals: not suitable, although plain yogurt is.
• Cold cuts and minced meat: specific. They only work with “gluten free” or a checked brand.
• Coatings and breading: on fish or vegetables, not suitable. Gluten free versions exist.
• Bulk and ground spices: bulk, not suitable; ground, only with a label.
• Seitan, Three Kings’ cakes and polvorones: they contain gluten unless “gluten free”.

The list does not end here, but it sums up the pattern: the more processed, the greater the risk. For more detail by cereal or food, go to rice or beer.

How do you check whether a food contains gluten?

1. Start with the level. If it is natural and unprocessed, it is suitable. If it is processed, go to the next step.
2. Read the ingredients. Look for wheat, spelt, kamut, rye, barley, oats and malt, which must be highlighted as allergens.
3. Look for the “gluten free” claim. It means less than 20 mg/kg. “Very low gluten” does not work.
4. Avoid bulk and anything without a label.
5. If in doubt, do not consume it. It is FACE’s rule.

That is the foundation. For the detail on each food, the full classification is on the FACE website.

Eating gluten free in Valencia

At Gato Blanco the whole kitchen is 100% gluten free. It is certified by ACECOVA and we hold the FACE Restauración Sin Gluten seal for 2025 and 2026, so you do not have to ask dish by dish.

If you want to know whether a dish contains a specific ingredient, ask the team: we have written allergen information for every dish. Gluten free covers gluten, and in the kitchen we also work with dairy, egg and nuts.

We are a gluten free restaurant in Valencia in La Zaidía, 7 minutes on foot from the Serranos Towers, and an option if you are looking for a restaurant for celiacs in Valencia with the whole menu safe. You can see every dish on the gluten free menu.

Frequently asked questions

This article is informational and does not replace a consultation with a doctor or a dietitian. Product formulations change: always check the label on the package. Sources: FACE (classification of foods suitable for celiacs 2021) and EU Regulations 1169/2011 and 828/2014.