Grains/Flour Comparisons For Diabetics
| 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 Selec...
Food 2
Food 2
• PEPSICO INC.
Quaker Select Starts High Fiber Maple & Brown Sugar Instant Oatmeal (8 1.58 Ounce) 12.6 Ounce 8 Count Paper Box
|
47.6 | 369 | 76.6 | 14.9 | 22.3 | 4.7 | 8.7 |
| 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 5 Minute Grits 40 Ounce Paper Box
|
53.0 | 351 | 78.4 | — | 5.4 | 1.4 | 8.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Oatme...
Food 1
Food 1
• 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 |
|
Gold Medal S...
Food 2
Food 2
• 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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal S...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Semolina No. 1
|
40.3 | 347 | 72.8 | 1.0 | 3.9 | 1.0 | 11.8 |
|
Gold Medal S...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Sperry Cake Pastry Flour
|
43.9 | 353 | 77.0 | 1.0 | 2.4 | 1.0 | 9.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal P...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Pizza Flour 2 Pound
|
40.7 | 353 | 72.2 | 1.1 | 2.4 | 1.4 | 13.1 |
|
Quaker Choco...
Food 2
Food 2
• PEPSICO INC.
Quaker Chocolate Chip Instant Oatmeal (10 1.23 Oz) 12.3 Ounce Bags In Box
|
46.8 | 371 | 74.3 | 22.9 | 5.7 | 5.7 | 8.6 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
30/1 Chefway...
Food 1
Food 1
• RICELAND FOODS
30/1 Chefway Parboiled Long Grain Brown Rice
|
28.8 | 160 | 34.0 | — | 1.0 | 1.0 | 3.0 |
|
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 |
|---|---|---|---|---|---|---|---|
|
Blue Corn Ma...
Food 1
Food 1
• WOODLAND FOODS
Blue Corn Masa, Flour, Organic
|
41.2 | 367 | 76.7 | — | 6.7 | 3.3 | 6.7 |
|
Quaker Quick...
Food 2
Food 2
• PEPSICO INC.
Quaker Quick 5 Minute Grits 24 Ounce Paper Box
|
53.0 | 351 | 78.4 | — | 5.4 | 1.4 | 8.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Insta...
Food 1
Food 1
• 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 |
|
Quaker Insta...
Food 2
Food 2
• PEPSICO INC.
Quaker Instant Oatmeal Bakery Favorites Apple Crisp/Cinnamon Roll/Banana Bread (10 1.46 Ounce) 14.6 Ounce 10 Pack Paper Box
|
54.7 | 375 | 77.5 | 35.0 | 7.5 | 5.0 | 7.5 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
30/1 Chefway...
Food 1
Food 1
• RICELAND FOODS
30/1 Chefway Parboiled Long Grain Brown Rice
|
28.8 | 160 | 34.0 | — | 1.0 | 1.0 | 3.0 |
|
Gold Medal G...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Golden Gate Bakers All Purpose Flour
|
42.9 | 355 | 75.8 | 0.4 | 2.6 | 1.1 | 10.5 |
| 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 |
|
Morrison's P...
Food 2
Food 2
• C. H. GUENTHER AND SON INC.
Morrison's Premium White Corn Meal
|
41.2 | 367 | 76.7 | — | 6.7 | 3.3 | 6.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Prote...
Food 1
Food 1
• 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 |
|
Quaker Insta...
Food 2
Food 2
• PEPSICO INC.
Quaker Instant Oatmeal Flavor Variety (18 1.51 Ouncz) 27.3 Ounces 18 Count Paper Pouches
|
57.7 | 369 | 75.7 | 28.8 | 6.8 | 5.0 | 9.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
30/1 Chefway...
Food 1
Food 1
• RICELAND FOODS
30/1 Chefway Parboiled Long Grain Brown Rice
|
28.8 | 160 | 34.0 | — | 1.0 | 1.0 | 3.0 |
|
General Mill...
Food 2
Food 2
• 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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal B...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Big Loaf Enriched Bleached Flour
|
41.6 | 355 | 74.2 | 1.0 | 3.0 | 1.0 | 12.2 |
|
Quaker Fruit...
Food 2
Food 2
• PEPSICO INC.
Quaker Fruit & Cream Instant Oatmeal Variety Pack(18 1.230 Z)22.2 Ounce 18 Packet Box
|
48.0 | 381 | 76.4 | 33.5 | 6.0 | 6.2 | 8.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Insta...
Food 1
Food 1
• PEPSICO INC.
Quaker Instant Grits Original (12 1 Ounce) 12 Ounces 12 Count Paper Pouches
|
41.4 | 357 | 78.6 | — | 3.6 | — | 7.1 |
|
Quaker Insta...
Food 2
Food 2
• PEPSICO INC.
Quaker Instant Oatmeal Variety Pack (10 1.51 Ounce) 15.1 Ounce 10 Count Paper Packets
|
57.7 | 369 | 75.7 | 28.8 | 6.8 | 5.0 | 9.1 |
| 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 |
|
24/2 Chefway...
Food 2
Food 2
• RICELAND FOODS
24/2 Chefway Parboiled Long Grain Brown Rice
|
27.1 | 150 | 32.0 | — | 1.0 | 1.0 | 3.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Origi...
Food 1
Food 1
• 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 |
|
Quaker Apple...
Food 2
Food 2
• 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 |
| 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 Lower...
Food 2
Food 2
• PEPSICO INC.
Quaker Lower Sugar Instant Oatmeal Apples & Cinnamon (10 1.09 Oz) 10.9 Ounce 10 Pack Packets
|
37.0 | 355 | 71.0 | 19.4 | 9.7 | 4.8 | 9.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Raisi...
Food 1
Food 1
• 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 |
|
Quaker Selec...
Food 2
Food 2
• PEPSICO INC.
Quaker Select Starts High Fiber Maple & Brown Sugar Instant Oatmeal (8 1.58 Ounce) 12.6 Ounce 8 Count Paper Box
|
47.6 | 369 | 76.6 | 14.9 | 22.3 | 4.7 | 8.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Kyrol Flr 50...
Food 1
Food 1
• ARDENT MILLS LLC
Kyrol Flr 50 Lb Az
|
40.0 | 361 | 71.2 | 1.0 | 2.4 | 1.4 | 14.0 |
|
Quaker Selec...
Food 2
Food 2
• 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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal R...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Remarkable Bakers High Gluten Enriched Bromated Bleached Flour
|
39.8 | 341 | 71.2 | 1.3 | 2.9 | 1.1 | 13.6 |
|
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 |
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.