Grains/Flour Comparisons For Diabetics
| 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 |
|
Morrison's D...
Food 2
Food 2
• C. H. GUENTHER AND SON INC.
Morrison's Diamond M High Gluten Flour
|
41.2 | 367 | 73.3 | — | 3.3 | — | 10.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal G...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Golden Shield Flour
|
44.2 | 351 | 77.7 | 0.3 | 2.7 | 1.0 | 7.8 |
|
25 Lb Polywe...
Food 2
Food 2
• RICELAND FOODS
25 Lb Polyweave 4% Pbbrn:Chefway Parboil Brown
|
27.1 | 150 | 32.0 | — | 1.0 | 1.0 | 3.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
General Mill...
Food 1
Food 1
• GENERAL MILLS SALES INC.
General Mills Gold Medal Semolina No. 1
|
39.2 | 340 | 69.9 | 0.3 | 2.8 | 1.4 | 12.0 |
|
Morrison's H...
Food 2
Food 2
• C. H. GUENTHER AND SON INC.
Morrison's Hi Ratio Cake Flour
|
45.4 | 367 | 80.0 | — | 3.3 | — | 6.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Real ...
Food 1
Food 1
• PEPSICO INC.
Quaker Real Medleys Cherry Pistachio Oatmeal 2.57 Ounce Cup
|
84.5 | 397 | 67.1 | 26.0 | 6.8 | 11.0 | 12.3 |
|
General Mill...
Food 2
Food 2
• GENERAL MILLS SALES INC.
General Mills Gold Medal Stone Ground Wheat A Laxa Coarse Ground Whole Wheat Flour
|
34.7 | 353 | 70.0 | 1.0 | 10.4 | 2.0 | 13.8 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Grits...
Food 1
Food 1
• PEPSICO INC.
Quaker Grits Quick 5 Minute 24 Ounce Canister
|
60.7 | 366 | 78.1 | — | 2.4 | 1.2 | 9.8 |
|
Quinoa, Cris...
Food 2
Food 2
• WOODLAND FOODS
Quinoa, Crisped, Organic
|
47.2 | 367 | 86.7 | 3.3 | 6.7 | 1.7 | 6.7 |
| 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 |
|
Wheat Berrie...
Food 2
Food 2
• WOODLAND FOODS
Wheat Berries, Hard Red, Organic*
|
52.5 | 333 | 71.1 | — | 11.1 | 1.1 | 13.3 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Sperry Organ...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Sperry Organic Hygluten Flour
|
40.8 | 356 | 73.0 | 1.0 | 2.9 | 1.0 | 13.8 |
|
Pillsbury 5 ...
Food 2
Food 2
• THE J.M. SMUCKER COMPANY
Pillsbury 5 Pound Self Rising Flour
|
45.4 | 355 | 74.2 | — | — | — | 6.5 |
| 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 |
|
Mother's Bar...
Food 2
Food 2
• PEPSICO INC.
Mother's Barley Regular 11 Z
|
62.7 | 361 | 77.7 | 0.8 | 11.0 | 1.2 | 9.9 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Insta...
Food 1
Food 1
• PEPSICO INC.
Quaker Instant Oatmeal Dinosaur Eggs Brown Sugar (8 1.76 Oz) 14.1 Ounce 8 Pack Paper Packets
|
63.4 | 382 | 72.1 | 23.6 | 6.7 | 7.9 | 9.3 |
|
Gold Medal G...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal G.M. 44 Bakers Enriched Bleached Flour
|
42.5 | 356 | 75.0 | 1.6 | 2.4 | 1.3 | 11.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Insta...
Food 1
Food 1
• 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 |
|
Quaker Prote...
Food 2
Food 2
• PEPSICO INC.
Quaker Protein Cranberry Almond Instant Oatmeal (8 2.18 Oz) 17.4 Ounce 8 Pack Bag In Box
|
68.9 | 387 | 66.1 | 21.0 | 8.1 | 7.3 | 16.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Insta...
Food 1
Food 1
• PEPSICO INC.
Quaker Instant Grits Butter (12 1 Ounce) 12 Ounce 12 Pack Packets
|
38.2 | 366 | 74.7 | 0.9 | 4.7 | 5.7 | 8.1 |
|
Gold Medal S...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Self Rising Flour
|
42.0 | 345 | 74.2 | 0.2 | 2.7 | 1.0 | 9.9 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Pillsbury Ho...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Pillsbury Hotel & Restaurant Self Rising All Purpose Flour
|
41.8 | 320 | 73.0 | 1.0 | 2.0 | — | 9.0 |
|
Quaker Insta...
Food 2
Food 2
• PEPSICO INC. BRAND OWNER
Quaker Instant Oatmeal Honey & Almonds 1.76 Oz
|
55.7 | 380 | 68.0 | 20.0 | 10.0 | 8.0 | 14.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal A...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal All Purpose Flour
|
43.1 | 367 | 76.7 | — | 3.3 | — | 10.0 |
|
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 |
|---|---|---|---|---|---|---|---|
|
Gold Medal K...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal King Wheat Flour
|
42.5 | 356 | 75.0 | 1.6 | 2.4 | 1.3 | 11.0 |
|
Gold Medal A...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal All Purpose Flour
|
43.1 | 367 | 76.7 | — | 3.3 | — | 10.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
General Mill...
Food 1
Food 1
• GENERAL MILLS SALES INC.
General Mills Gold Medal Stone Ground Whole Wheat Flour
|
35.6 | 356 | 71.5 | 2.0 | 10.4 | 2.0 | 13.0 |
|
Quaker Insta...
Food 2
Food 2
• 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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Pioneer Enri...
Food 1
Food 1
• C. H. GUENTHER AND SON INC.
Pioneer Enriched White Corn Meal
|
41.2 | 367 | 76.7 | — | 6.7 | 3.3 | 6.7 |
|
Gold Medal A...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal All Purpose Flour Resealable Bag
|
43.1 | 367 | 76.7 | — | 3.3 | — | 10.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal S...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Sureflake Unbleached Bakers Flour
|
43.9 | 353 | 77.0 | 1.4 | 2.4 | 1.0 | 9.0 |
|
Quaker Insta...
Food 2
Food 2
• PEPSICO INC.
Quaker Instant Oatmeal Maple & Brown Sugar (18 1.51 Ounce) 27.3 Ounce 18 Pack Paper Packets
|
57.7 | 369 | 75.7 | 28.8 | 6.8 | 5.0 | 9.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Mother's Bar...
Food 1
Food 1
• PEPSICO INC.
Mother's Barley Regular 11 Z
|
62.7 | 361 | 77.7 | 0.8 | 11.0 | 1.2 | 9.9 |
|
Quaker Quick...
Food 2
Food 2
• PEPSICO INC.
Quaker Quick Grits 18.4 Ounce Paper Box
|
53.0 | 351 | 78.4 | — | 5.4 | 1.4 | 8.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal(t...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal(tm) All Trumps(tm) Flour Bleached Bromated Malted Enriched 50 Lb
|
40.7 | 360 | 72.0 | 2.0 | 2.0 | 1.5 | 14.0 |
|
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 |
|---|---|---|---|---|---|---|---|
|
General Mill...
Food 1
Food 1
• GENERAL MILLS SALES INC.
General Mills Gold Medal Stone Ground Whole Wheat Flour
|
35.6 | 356 | 71.5 | 2.0 | 10.4 | 2.0 | 13.0 |
|
Wheat Berrie...
Food 2
Food 2
• WOODLAND FOODS
Wheat Berries, Hard Red, Organic*
|
52.5 | 333 | 71.1 | — | 11.1 | 1.1 | 13.3 |
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.