Grains/Flour Comparisons For Diabetics
| 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 |
|
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 Cameo Bakers Unbleached Flour
|
45.0 | 359 | 79.1 | 0.3 | 2.7 | 1.0 | 8.5 |
|
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 |
|---|---|---|---|---|---|---|---|
|
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 |
|
General Mill...
Food 2
Food 2
• GENERAL MILLS SALES INC.
General Mills Gold Medal Remarkable Unbleached Flour
|
39.9 | 349 | 71.2 | 2.0 | 2.7 | 1.1 | 13.6 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Oats ...
Food 1
Food 1
• PEPSICO INC.
Quaker Oats Old Fashioned Oatmeal 18 Ounce Paper Cannister
|
45.1 | 360 | 67.8 | 1.0 | 9.3 | 7.2 | 13.3 |
|
General Mill...
Food 2
Food 2
• GENERAL MILLS SALES INC.
General Mills Gold Medal Sperry Extra Fancy Durum Flour
|
38.6 | 357 | 70.0 | 3.6 | 3.6 | 2.3 | 14.2 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Oats ...
Food 1
Food 1
• PEPSICO INC.
Quaker Oats Heart Healthy Quick 1 Minute Oats 42 Ounce Paper Canister
|
45.1 | 368 | 67.8 | 1.0 | 9.3 | 7.2 | 13.3 |
|
Quaker Raisi...
Food 2
Food 2
• PEPSICO INC.
Quaker Raisin, Date & Walnut Instant Oatmeal (10 1.3 Ounce) 13 Ounce 10 Pack Paper Pouch
|
46.9 | 372 | 72.3 | 30.7 | 7.1 | 7.1 | 8.8 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Cinna...
Food 1
Food 1
• PEPSICO INC.
Quaker Cinnamon & Spice Instant Oatmeal(10 1.51 Ounce) 15.1 Ounce 10 Count Paper Pouches
|
56.5 | 372 | 74.4 | 25.6 | 7.0 | 4.7 | 9.3 |
|
Quaker Raisi...
Food 2
Food 2
• PEPSICO INC.
Quaker Raisin, Date & Walnut Instant Oatmeal (10 1.3 Ounce) 13 Ounce 10 Pack Paper Pouch
|
46.9 | 372 | 72.3 | 30.7 | 7.1 | 7.1 | 8.8 |
| 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) High Gluten Flour Enriched Unbleached Unbromated 50 Lb
|
39.4 | 349 | 70.6 | 1.3 | 2.9 | 1.1 | 14.2 |
|
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 |
|---|---|---|---|---|---|---|---|
|
Gold Medal F...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Full Strength Unbleached Bakers Flour
|
40.6 | 349 | 72.4 | 1.4 | 2.9 | 1.0 | 12.6 |
|
Margarita Pi...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Margarita Pizza Bakers Flour
|
39.9 | 339 | 71.2 | 1.3 | 2.9 | — | 13.6 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Grits...
Food 1
Food 1
• PEPSICO INC.
Quaker Grits Quick 5 Minute 36.8 Ounce Paper Bag
|
53.0 | 351 | 78.4 | — | 5.4 | 1.4 | 8.1 |
|
Quaker Origi...
Food 2
Food 2
• PEPSICO INC.
Quaker Original Instant Oatmeal (12 0.98 Ounce) 11.8 Ounces 12 Count Paper Packets
|
30.8 | 357 | 67.9 | — | 10.7 | 7.1 | 14.3 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal S...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Supreme Bakers High Gluten Enriched Bleached Flour
|
41.0 | 356 | 73.4 | 1.1 | 3.0 | 1.0 | 13.4 |
|
Morrison's P...
Food 2
Food 2
• C. H. GUENTHER AND SON INC.
Morrison's Premium Yellow Degermed Corn Meal
|
45.3 | 367 | 80.0 | — | 3.3 | 1.7 | 6.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal W...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Wondra Quick Mixing Flour
|
43.3 | 364 | 76.4 | 2.4 | 2.4 | 1.6 | 11.2 |
|
General Mill...
Food 2
Food 2
• GENERAL MILLS SALES INC.
General Mills Gold Medal Sperry Extra Fancy Durum Flour
|
38.6 | 357 | 70.0 | 3.6 | 3.6 | 2.3 | 14.2 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal W...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Wondra Quick Mixing Flour
|
41.2 | 367 | 73.3 | — | 3.3 | — | 10.0 |
|
Quaker Oatme...
Food 2
Food 2
• PEPSICO INC. BRAND OWNER
Quaker Oatmeal Quickoats Regular 42 Z/12
|
44.3 | 375 | 67.5 | 2.5 | 10.0 | 7.5 | 12.5 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal G...
Food 1
Food 1
• 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 |
|
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 |
|---|---|---|---|---|---|---|---|
|
Margarita Pi...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Margarita Pizza Bakers Flour
|
39.9 | 339 | 71.2 | 1.3 | 2.9 | — | 13.6 |
|
Blue Corn Ma...
Food 2
Food 2
• WOODLAND FOODS
Blue Corn Masa, Flour, Organic
|
41.2 | 367 | 76.7 | — | 6.7 | 3.3 | 6.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Morrison's P...
Food 1
Food 1
• C. H. GUENTHER AND SON INC.
Morrison's Premium White Corn Meal
|
41.2 | 367 | 76.7 | — | 6.7 | 3.3 | 6.7 |
|
Quaker Oats ...
Food 2
Food 2
• PEPSICO INC.
Quaker Oats Old Fashioned Oatmeal 18 Ounce Paper Cannister
|
45.1 | 360 | 67.8 | 1.0 | 9.3 | 7.2 | 13.3 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal A...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal All Purpose Flour
|
43.3 | 357 | 76.2 | 0.5 | 2.4 | 1.5 | 9.7 |
|
General Mill...
Food 2
Food 2
• GENERAL MILLS SALES INC.
General Mills Gold Medal Sureloaf Flour
|
41.6 | 355 | 74.2 | 1.0 | 3.0 | 1.0 | 12.2 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Morrison's D...
Food 1
Food 1
• C. H. GUENTHER AND SON INC.
Morrison's Diamond M High Gluten Flour
|
41.2 | 367 | 73.3 | — | 3.3 | — | 10.0 |
|
Consumer Rice
Food 2
Food 2
• RIVIANA FOODS INC.
Consumer Rice
|
69.1 | 378 | 80.0 | — | 2.2 | — | 6.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
General Mill...
Food 1
Food 1
• GENERAL MILLS SALES INC.
General Mills Gold Medal Remarkable Unbleached Flour
|
39.9 | 349 | 71.2 | 2.0 | 2.7 | 1.1 | 13.6 |
|
Km No1 Semo ...
Food 2
Food 2
• ARDENT MILLS LLC
Km No1 Semo Flr 50 Lb Aa
|
40.2 | 360 | 72.8 | 3.5 | 3.9 | 1.1 | 12.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal S...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Sperry Cake Pastry Flour
|
43.9 | 353 | 77.0 | 1.0 | 2.4 | 1.0 | 9.0 |
|
Gold Medal K...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal King Wheat Bakers Unbleached Enriched Flour
|
41.7 | 343 | 74.2 | 1.0 | 3.0 | 1.0 | 11.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Selec...
Food 1
Food 1
• PEPSICO INC.
Quaker Select Starts Organic Instant Oatmeal Original (8 .98 Ounce) 7.9 Ounce 8 Pack Paper Packet
|
31.1 | 361 | 67.7 | 1.0 | 10.1 | 6.5 | 13.2 |
|
Martha White...
Food 2
Food 2
• THE J.M. SMUCKER COMPANY
Martha White 5 Pound All Purpose Flour Each
|
47.1 | 355 | 77.4 | — | — | — | 9.7 |
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.