Diet guide
Gluten-Free Eating: Foods, Calories and What to Check
In short
A gluten-free diet leaves out the protein gluten, found in wheat, barley and rye. It is a medical necessity for people with coeliac disease and a choice for others.
By CalorTracker Team. Published .
Where gluten-free eating starts
Gluten is a protein in wheat, barley and rye, so bread, pasta, many cereals, beer and a long list of processed foods contain it. For people with coeliac disease, a gluten-free diet is the established treatment, and the National Institute of Diabetes and Digestive and Kidney Diseases explains the condition on its own pages.
That matters for how you use this page. If you suspect a problem with gluten, the first step is testing and a diagnosis from a doctor, because cutting gluten before testing can affect the result. Everything below assumes you already know why you are doing it.
Calories, macros and the swap trap
Gluten-free is not a calorie or macro pattern. Many foods are naturally free of gluten, including meat, fish, eggs, dairy, vegetables, fruit, rice, potatoes, corn, quinoa and legumes. The challenge is the replacements: gluten-free versions of bread, pasta and baked goods are processed products with their own calories, sugar and fat.
Do not assume the substitute has fewer calories. Look up the actual product, and use the food data for the whole-food alternatives, which usually have simpler labels.
Cross-contact and labels
For someone who needs the diet, tiny amounts count. Oats are often processed alongside wheat, sauces and seasonings can contain it, and shared toasters and fryers carry it across. Labelling rules differ by country, so learn what your own label means.
Our food data does not list allergens or gluten status for a food, so it cannot tell you whether a product is safe. Use the manufacturer's label.
Foods that fit, per 100 g
These foods are naturally free of gluten in their plain form. The table cannot confirm a product is safe, because processing and cross-contact depend on the brand.
| Food | Calories | Protein (g) | Carbs (g) | Fat (g) | Fibre (g) | Note |
|---|---|---|---|---|---|---|
| White Rice (Cooked) | 130 | 2.7 | 28.2 | 0.3 | 0.4 | A staple grain that is gluten-free in its plain form. |
| Brown Rice | 112 | 2.3 | 23.5 | 0.8 | 1.8 | A wholegrain option. |
| Quinoa | 120 | 4.4 | 21.3 | 1.9 | 2.8 | A seed used where couscous or pasta might be. |
| Potato | 77 | 2.1 | 17.5 | 0.1 | 2.1 | A starchy base. |
| Corn Tortilla | 222 | 5.7 | 46.6 | 2.5 | 5.2 | Check the label; some contain wheat. |
| Black Beans | 132 | 8.9 | 23.7 | 0.5 | 8.7 | A legume with fibre. |
| Chicken Breast (Roasted) | 165 | 31 | 0 | 3.6 | 0 | Plain meat is free of gluten; coatings and marinades may not be. |
| Eggs | 143 | 12.6 | 0.7 | 9.5 | 0 | A naturally gluten-free protein. |
| Banana | 89 | 1.1 | 22.8 | 0.3 | 2.6 | Fruit is a simple snack. |
Values are USDA FoodData Central figures for the food as listed, per 100 g. Each food name opens its own page with portions and every nutrient.
Calculators for this way of eating
These run on the same formulas as the rest of the site, so the numbers match what you see in the app.
- Calorie CalculatorTurns your maintenance calories and a goal (lose, maintain or gain) into one daily calorie target, a weekly pace and a per-meal split.
- Fiber CalculatorWorks out fiber at 14 grams per 1,000 calories for your goal, next to the Adequate Intake for your sex and age.
- Macro CalculatorSplits a daily calorie target for your goal (lose, maintain or gain) into grams of protein, carbs and fat.
Food lists to browse
Ranked tables of foods by a nutrient, computed from the same USDA data.
Side-by-side food comparisons
Two foods at the same weight, so a swap is one glance.
Read next
Guides from the CalorTracker blog.
Terms used on this page
Short definitions with worked examples.
Safety and who this is not for
If you have, or think you have, coeliac disease or another reaction to gluten, see a doctor before changing your diet, and follow their advice on testing and on how strict to be. Cutting whole grains can lower fibre and some vitamins unless replaced. A gluten-free label is not a promise of anything else about a product.
This page is general information, not medical advice. If you have a medical condition, take medication, are pregnant or are under eighteen, talk to a doctor or registered dietitian before you change how you eat.
Tracking gluten-free in CalorTracker
- Choose Gluten-free in your dietary preferences so suggestions and meal plans avoid obvious sources. The app does not check labels for you, so keep reading them.
- Log a meal by photo or text and check each component: a photo cannot see hidden wheat in a sauce.
- Add your allergies and intolerances in your profile so Pepperly and the meal plans take them into account.
Gluten-free: common questions
Is gluten-free better for everyone?
Are gluten-free products lower in calories?
Sources
- National Institute of Diabetes and Digestive and Kidney Diseases. Celiac Disease.
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020.
- FDA, 21 CFR 101.9(c)(6): Nutrition labeling of food, total carbohydrate.
- Food values: USDA FoodData Central, as described on how we calculate. Every outside source we use is on sources.
Count gluten-free without the arithmetic
Log a meal from a photo, by text or by voice, check the estimate, and watch the day against your own targets. Free to start, no card needed to explore.
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