Grains/Flour Comparisons For Diabetics
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Insta...
Food 1
Food 1
• PEPSICO INC.
Quaker Instant Oatmeal Lower Sugar Variety Pack 11.5 Z 10 Pack
|
40.7 | 353 | 70.6 | 11.8 | 8.8 | 5.9 | 11.8 |
|
Quaker Insta...
Food 2
Food 2
• PEPSICO INC.
Quaker Instant Grits Cheddar Cheese (12 1 Oz) 12 Ounce 12 Pack Bag In Box
|
38.4 | 358 | 74.3 | 1.2 | 4.2 | 4.6 | 8.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Whole...
Food 1
Food 1
• PEPSICO INC. BRAND OWNER
Quaker Whole Grain Oats Quick 1 Minute Oats 42 Oz
|
44.3 | 375 | 67.5 | 2.5 | 10.0 | 7.5 | 12.5 |
|
Gold Medal N...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Neapolitan Flour
|
42.3 | 358 | 75.3 | 0.7 | 2.9 | 1.0 | 12.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Morrison's P...
Food 1
Food 1
• C. H. GUENTHER AND SON INC.
Morrison's Premium Self Rising White Cornmeal Mix
|
39.3 | 333 | 73.3 | — | 6.7 | 3.3 | 6.7 |
|
Gold Medal W...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal White Whole Wheat Flour
|
35.0 | 367 | 70.0 | 3.3 | 10.0 | 1.7 | 13.3 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Insta...
Food 1
Food 1
• PEPSICO INC.
Quaker Instant Grits Butter 1.48 Ounce Plastic Cup
|
58.5 | 357 | 75.8 | 0.8 | 4.5 | 3.8 | 8.5 |
|
Quaker Insta...
Food 2
Food 2
• PEPSICO INC.
Quaker Instant Oatmeal Cinnamon Roll (10 1.51 Ounce) 15.1 Ounce 10 Pack Paper Box
|
56.4 | 372 | 74.4 | 20.9 | 7.0 | 5.8 | 9.3 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
General Mill...
Food 1
Food 1
• GENERAL MILLS SALES INC.
General Mills Gold Medal Superlative Bakers Flour
|
40.6 | 350 | 72.0 | 1.6 | 2.4 | 1.4 | 12.6 |
|
Quaker Oats ...
Food 2
Food 2
• PEPSICO INC. BRAND OWNER
Quaker Oats Old Fashioned 42 Oz
|
44.3 | 375 | 67.5 | 2.5 | 10.0 | 7.5 | 12.5 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal A...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal All Purpose Flour Resealable Bag
|
43.1 | 367 | 76.7 | — | 3.3 | — | 10.0 |
|
Quaker Insta...
Food 2
Food 2
• PEPSICO INC.
Quaker Instant Grits Red Eye Gravy & Country Ham (12 1 Oz) 12 Ounce 12 Count Paper Pouch
|
38.7 | 339 | 75.1 | 0.8 | 4.5 | 1.6 | 9.8 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Oat B...
Food 1
Food 1
• PEPSICO INC.
Quaker Oat Bran Hot Cereal 16 Ounce Box
|
36.2 | 375 | 62.5 | 2.5 | 15.0 | 7.5 | 17.5 |
|
Quaker Old F...
Food 2
Food 2
• PEPSICO INC. BRAND OWNER
Quaker Old Fashioned Oats 42 Oz
|
44.3 | 375 | 67.5 | 2.5 | 10.0 | 7.5 | 12.5 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Aunt Jemima ...
Food 1
Food 1
• PEPSICO INC.
Aunt Jemima Quick 5 Minute Grits 5 Pound Paper Box
|
60.7 | 366 | 78.1 | — | 2.4 | 1.2 | 9.8 |
|
Quaker Oatme...
Food 2
Food 2
• PEPSICO INC. BRAND OWNER
Quaker Oatmeal Real Medley Apple Walnut Cup 2.46 Z/12
|
95.0 | 387 | 72.0 | 29.3 | 6.7 | 9.3 | 8.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal S...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Sperry Extra Fancy Durum Flour
|
40.3 | 349 | 72.8 | 0.8 | 3.9 | 1.0 | 12.2 |
|
Quaker Insta...
Food 2
Food 2
• PEPSICO INC.
Quaker Instant Oatmeal Food Service Variety Pack (64 .98 Ounce) 62.72 Ounce 64 Count Paper Pouches
|
57.1 | 369 | 76.4 | 29.2 | 8.3 | 5.0 | 8.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Morrison's P...
Food 1
Food 1
• C. H. GUENTHER AND SON INC.
Morrison's Peter Pan Self Rising Flour
|
41.2 | 333 | 73.3 | — | 3.3 | — | 10.0 |
|
Quaker Insta...
Food 2
Food 2
• PEPSICO INC.
Quaker Instant Grits Flavor Variety (3 1 Oz Original, 4 1 Oz Butter, 3 1 Oz Cheddar Cheese, 2 1 Oz Country Bacon) 12 Ounce 12 Pack Bag In Box
|
38.4 | 358 | 74.3 | 1.2 | 4.2 | 4.6 | 8.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal(t...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal(tm) Harvest King(tm) Flour Enriched Unbleached 50 Lb
|
41.9 | 355 | 74.0 | 1.6 | 2.4 | 1.3 | 12.0 |
|
Morrison's P...
Food 2
Food 2
• C. H. GUENTHER AND SON INC.
Morrison's Premium Yellow Cornmeal
|
41.2 | 367 | 76.7 | — | 6.7 | 3.3 | 6.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Aunt Jemima ...
Food 1
Food 1
• PEPSICO INC.
Aunt Jemima Quick Grits 36.8 Ounce Paper Box
|
53.0 | 351 | 78.4 | — | 5.4 | 1.4 | 8.1 |
|
Gold Medal I...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Imperial Baker's Winter Wheat Unbleached Flour
|
41.7 | 350 | 73.9 | 1.3 | 2.7 | 1.0 | 11.3 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal P...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Purasnow Bakers Hi Ratio Cake Flour
|
44.1 | 349 | 77.5 | 1.3 | 2.5 | 1.3 | 8.7 |
|
Gold Medal H...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Hotel And Restaurant All Purpose Flour
|
43.3 | 366 | 76.2 | 0.5 | 2.4 | 1.5 | 9.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Morrison's H...
Food 1
Food 1
• C. H. GUENTHER AND SON INC.
Morrison's Hi Ratio Cake Flour
|
45.4 | 367 | 80.0 | — | 3.3 | — | 6.7 |
|
Gold Medal F...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Full Strength Unbleached Bakers Flour
|
40.6 | 349 | 72.4 | 1.4 | 2.9 | 1.0 | 12.6 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Apple...
Food 1
Food 1
• PEPSICO INC.
Quaker Apple & Cranberries Instant Oatmeal(8 1.51 Oz)12.1 Ounce 8 Packets Box
|
57.4 | 371 | 76.1 | 28.6 | 7.6 | 5.1 | 9.1 |
|
Quaker Insta...
Food 2
Food 2
• PEPSICO INC.
Quaker Instant Grits Original (12 1 Ounce) 12 Ounces 12 Count Paper Pouches
|
41.4 | 357 | 78.6 | — | 3.6 | — | 7.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Quick...
Food 1
Food 1
• PEPSICO INC.
Quaker Quick Grits 18.4 Ounce Paper Box
|
53.0 | 351 | 78.4 | — | 5.4 | 1.4 | 8.1 |
|
Gold Medal F...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Full Strength Unbleached Bakers Flour
|
40.6 | 349 | 72.4 | 1.4 | 2.9 | 1.0 | 12.6 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Eagle Mills ...
Food 1
Food 1
• CONAGRA BRANDS INC
Eagle Mills White Whole Wheat 100 Percent Ultragrain, 5 Lb
|
36.9 | 367 | 76.7 | — | 13.3 | 1.7 | 13.3 |
|
General Mill...
Food 2
Food 2
• GENERAL MILLS SALES INC.
General Mills Gold Medal Semolina No. 1
|
39.2 | 340 | 69.9 | 0.3 | 2.8 | 1.4 | 12.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Raisi...
Food 1
Food 1
• PEPSICO INC.
Quaker Raisins & Spice Instant Oatmeal (10 1.51 Ounce) 15.1 Ounces 10 Count Paper Packets
|
56.5 | 349 | 74.4 | 32.6 | 7.0 | 4.7 | 9.3 |
|
Pioneer Enri...
Food 2
Food 2
• C. H. GUENTHER AND SON INC.
Pioneer Enriched White Corn Meal
|
41.2 | 367 | 76.7 | — | 6.7 | 3.3 | 6.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Oat B...
Food 1
Food 1
• PEPSICO INC.
Quaker Oat Bran Hot Cereal 16 Ounce Box
|
36.2 | 375 | 62.5 | 2.5 | 15.0 | 7.5 | 17.5 |
|
Quaker Apple...
Food 2
Food 2
• PEPSICO INC.
Quaker Apple & Cinnamon Instant Oatmeal (10 1.51 Oz)15.1 Ounce 10 Pack
|
57.1 | 369 | 76.4 | 29.2 | 8.3 | 5.0 | 8.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal H...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Hotel & Restaurant Self Rising Enriched Bleached Flour
|
43.2 | 356 | 76.3 | 1.4 | 2.7 | 1.0 | 10.5 |
|
Gold Medal G...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Golden Shield Bakers Cookie And Pastry Enriched Unbleached Flour
|
100.0 | 352 | 75.6 | 1.0 | 2.6 | 1.3 | 9.5 |
Frequently Asked Questions
Common questions about this food category and how to use these foods for diabetes management
Grains/Flour 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.