Entrees, Sides & Small Meals Comparisons For Diabetics
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Black Beans ...
Food 1
Food 1
• SAMPCO, INC.
Black Beans And Beef
|
9.7 | 127 | 9.1 | — | — | 3.6 | 10.9 |
|
Organic Long...
Food 2
Food 2
• WEHAH FARM INC
Organic Long Grain White Rice
|
100.0 | 179 | 38.6 | — | 0.7 | — | 3.6 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Mashed Potatoes
Food 1
Food 1
• IDAHOAN FOODS, LLC
Mashed Potatoes
|
36.9 | 379 | 72.4 | 6.9 | 6.9 | 10.3 | 6.9 |
|
Organic Brag...
Food 2
Food 2
• ENTERTAINMENT PRODUCTION HOUSE INC.
Organic Braggadocio Polenta
|
40.8 | 314 | 68.6 | — | 8.6 | 4.3 | 11.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Jasmine Rice...
Food 1
Food 1
• WAKEFERN FOOD CORPORATION
Jasmine Rice Medley, Jasmine Rice
|
55.7 | 104 | 24.0 | — | 1.6 | — | 2.4 |
|
White Enrich...
Food 2
Food 2
• HARRIS-TEETER INC.
White Enriched Instant Rice, White
|
74.7 | 370 | 82.6 | — | — | — | 8.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Organic Shor...
Food 1
Food 1
• WEHAH FARM INC
Organic Short Grain Brown Rice
|
97.1 | 164 | 37.9 | 0.7 | 2.9 | 1.4 | 2.9 |
|
Sheet Pan Ta...
Food 2
Food 2
• GENERAL MILLS, INC.
Sheet Pan Tangy Fajita Dinner Starter
|
6.0 | 71 | 14.3 | 9.5 | — | — | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Spicy Fajita...
Food 1
Food 1
• W.B. LLC
Spicy Fajita Plant Chicken Bowl
|
42.8 | 153 | 16.1 | 2.0 | 7.5 | 6.3 | 6.3 |
|
Thai Hom Mal...
Food 2
Food 2
• OTIS MCALLISTER INC.
Thai Hom Mali Coconut Jasmine Rice
|
79.0 | 175 | 35.0 | — | 1.7 | 2.9 | 3.3 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Mediterranea...
Food 1
Food 1
• PREFERRED BRANDS INTERNATIONAL
Mediterranean Style Chickpeas & Bean Medley With Couscous, Carrots & Red Bell Pepper With Citrus Basil Vinaigrette Protein Bowl, Mediterranean Style
|
98.3 | 160 | 26.4 | 2.8 | 6.4 | 3.6 | 5.6 |
|
Chicken Brot...
Food 2
Food 2
• IDAHOAN FOODS, LLC
Chicken Broth Mashed Potatoes, Chicken Broth
|
36.8 | 393 | 71.4 | 3.6 | 3.6 | 7.1 | 10.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Organic Cook...
Food 1
Food 1
• HEINEN'S
Organic Cooked White Rice
|
100.0 | 162 | 36.7 | — | 0.5 | 0.2 | 2.9 |
|
Loaded Mashe...
Food 2
Food 2
• HORMEL FOODS CORPORATION
Loaded Mashed Potatoes
|
33.4 | 141 | 12.7 | 1.4 | 0.7 | 8.5 | 2.8 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Velveeta Che...
Food 1
Food 1
• KRAFT HEINZ FOODS COMPANY
Velveeta Cheesy Bowls Bacon Mac & Cheese, 9 Oz
|
70.4 | 133 | 14.9 | 2.4 | 0.8 | 5.5 | 6.3 |
|
Street Food ...
Food 2
Food 2
• DEL REAL LLC
Street Food Corn Masa Stuffed With Birria And Cheese Mini Pupusa, Corn
|
31.3 | 165 | 20.3 | — | — | 6.3 | 6.3 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Hashbrown Po...
Food 1
Food 1
• BASIC AMERICAN FOODS, INC.
Hashbrown Potatoes, Cheesy
|
23.5 | 412 | 76.5 | 5.9 | 5.9 | 5.9 | 5.9 |
|
Macaroni And...
Food 2
Food 2
• HORMEL FOODS CORPORATION
Macaroni And Cheese, Cheesy
|
80.3 | 139 | 18.7 | 3.0 | 0.9 | 4.8 | 6.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Ortega Taco ...
Food 1
Food 1
• B&G FOODS, INC.
Ortega Taco Dinner Kit, 8.9 Oz
|
50.4 | 317 | 44.4 | 3.2 | 3.2 | 14.3 | 4.8 |
|
Brown Whole ...
Food 2
Food 2
• SAFEWAY, INC.
Brown Whole Grain Rice, Brown
|
100.0 | 177 | 36.7 | 0.7 | — | 1.7 | 4.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Lemon & Gard...
Food 1
Food 1
• KLIPSCH GROUP, INC.
Lemon & Garden Herb Fresh Creamer Potatoes With Seasoning Pack, Lemon & Garden Herb
|
27.8 | 62 | 14.2 | 1.8 | 1.8 | — | 1.8 |
|
Roundy's, De...
Food 2
Food 2
• FINLAY EXTRACTS & INGREDIENTS USA, INC.
Roundy's, Deluxe Baked Flavored Mashed Potatoes
|
31.0 | 357 | 64.3 | 3.6 | 7.1 | 12.5 | 7.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Bbq Baked Be...
Food 1
Food 1
• WEGMANS FOOD MARKETS, INC.
Bbq Baked Beans In Bbq Sauce With Pulled Pork & Italian Sausage, Bbq Sauce With Pulled Pork & Italian Sausage
|
88.5 | 152 | 24.1 | 7.1 | 4.0 | 3.1 | 6.7 |
|
Homestyle Ma...
Food 2
Food 2
• PRICE CHOPPER SUPERMARKETS
Homestyle Mashed Potatoes
|
31.4 | 159 | 15.9 | 0.9 | 1.8 | 9.7 | 1.8 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Mashed Potat...
Food 1
Food 1
• IDAHOAN FOODS, LLC
Mashed Potatoes, Roasted Garlic
|
33.1 | 400 | 72.0 | 8.0 | 4.0 | 6.1 | 8.0 |
|
Italian Pole...
Food 2
Food 2
• SOPHIA FOODS INC.
Italian Polenta With Mushrooms
|
50.7 | 353 | 65.9 | 2.4 | 4.7 | 4.7 | 9.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Italian Saus...
Food 1
Food 1
• CONAGRA BRANDS, INC.
Italian Sausage Marinara Pasta In Tomato Sauce With Sausage Big Bowl, Italian Sausage Marinara
|
47.7 | 82 | 11.4 | 5.3 | 1.6 | 2.5 | 3.3 |
|
Homestyle Ma...
Food 2
Food 2
• PRICE CHOPPER SUPERMARKETS
Homestyle Mashed Potatoes
|
31.4 | 159 | 15.9 | 0.9 | 1.8 | 9.7 | 1.8 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Jasmine Rice
Food 1
Food 1
• RIVIANA FOODS INC.
Jasmine Rice
|
92.9 | 192 | 38.4 | — | 0.8 | 2.8 | 4.0 |
|
Roundy's, Qu...
Food 2
Food 2
• FINLAY EXTRACTS & INGREDIENTS USA, INC.
Roundy's, Quick Rice, Whole Grain Brown Rice
|
39.8 | 86 | 15.7 | — | 1.4 | 1.8 | 2.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Tex Mex Blac...
Food 1
Food 1
• BUSH BROTHERS & COMPANY
Tex Mex Black Beans Simmered With Brown Rice And Seasoned With Tex Mex Goodness Beans 'N Rice, Tex Mex
|
25.6 | 76 | 15.6 | 1.3 | 2.7 | 0.7 | 2.7 |
|
Long Grain W...
Food 2
Food 2
• SUNFOODS LLC
Long Grain White Rice
|
73.7 | 129 | 27.9 | — | 1.4 | — | 2.9 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Pacific, Org...
Food 1
Food 1
• PACIFIC FOODS OF OREGON, INC.
Pacific, Organic Garlic & Herb Roasted Polenta
|
19.9 | 80 | 13.0 | — | 3.0 | 2.5 | 2.0 |
|
Premium Chee...
Food 2
Food 2
• IDAHOAN FOODS, LLC
Premium Cheesy Hashbrown Potatoes, Cheesy Hashbrown
|
38.5 | 419 | 67.7 | 6.5 | 3.2 | 16.1 | 6.5 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Buttery Home...
Food 1
Food 1
• HY-VEE, INC.
Buttery Homestyle Real Mashed Potatoes Seasoned With Butter, Buttery Homestyle
|
39.1 | 393 | 75.0 | 3.6 | 3.6 | 5.4 | 7.1 |
|
Polenta With...
Food 2
Food 2
• SOPHIA FOODS INC.
Polenta With Cheese
|
52.4 | 376 | 65.9 | 4.7 | 2.4 | 7.1 | 9.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Meijer, Mash...
Food 1
Food 1
• MEIJER, INC.
Meijer, Mashed Potatoes, Sour Cream & Chive
|
29.4 | 364 | 72.7 | 4.6 | 4.5 | 2.3 | 9.1 |
|
Organic Whit...
Food 2
Food 2
• RIVIANA FOODS INC.
Organic White & Red Quinoa
|
53.4 | 128 | 27.2 | — | 5.6 | 1.6 | 4.8 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Organic Yell...
Food 1
Food 1
• ALANRIC FOOD DISTRIBUTORS, INC.
Organic Yellow Cornmeal Polenta
|
31.9 | 64 | 13.6 | — | 0.8 | 0.4 | 1.6 |
|
Mashed Potat...
Food 2
Food 2
• SAFEWAY, INC.
Mashed Potatoes, 4 Cheese
|
32.7 | 407 | 66.7 | 7.4 | 3.7 | 11.1 | 11.1 |
Frequently Asked Questions
Common questions about this food category and how to use these foods for diabetes management
Entrees, Sides & Small Meals food comparisons help you understand the nutritional differences between similar foods in this category. We have 20 comparisons available to help you make better choices for blood sugar management.
Each comparison shows two foods side-by-side with their Blood Sugar Impact (BSI), carbohydrates, sugars, fiber, fat, and protein content. Look for foods with lower BSI scores and higher fiber content for better blood sugar control.
BSI is our proprietary score that predicts how much a food will raise your blood sugar. Lower scores (closer to 0) indicate minimal impact, while higher scores suggest the food may cause larger blood sugar spikes. This helps diabetics choose foods that support stable glucose levels.
Focus on foods with higher fiber and protein content, as these nutrients help slow glucose absorption. Compare carbohydrate and sugar content between similar foods to identify better options. The color-coding helps you quickly identify foods with higher or lower nutrient levels.
Yes! Use our comparison tool to compare any two foods in our database. This is especially helpful when you want to compare foods from different categories or find alternatives to foods that spike your blood sugar.
Food comparisons are most helpful when you're trying to choose between similar foods or looking for alternatives to foods that affect your blood sugar. Use them when grocery shopping, meal planning, or when you want to understand why certain foods work better for your diabetes management.