Grains/Flour Comparisons For Diabetics
| 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 |
|
Morrison's P...
Food 2
Food 2
• C. H. GUENTHER AND SON INC.
Morrison's Peter Pan Self Rising Flour
|
41.2 | 333 | 73.3 | — | 3.3 | — | 10.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Morrison's P...
Food 1
Food 1
• C. H. GUENTHER AND SON INC.
Morrison's Premium Yellow Cornmeal
|
41.2 | 367 | 76.7 | — | 6.7 | 3.3 | 6.7 |
|
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 |
|---|---|---|---|---|---|---|---|
|
Pillsbury Ba...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Pillsbury Balancer Hi Gluten Flour
|
40.5 | 355 | 72.0 | 1.6 | 2.4 | 1.3 | 14.0 |
|
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 |
|---|---|---|---|---|---|---|---|
|
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 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 A...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal All Purpose Flour
|
43.1 | 367 | 76.7 | — | 3.3 | — | 10.0 |
|
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 |
|---|---|---|---|---|---|---|---|
|
Zee Zees Gra...
Food 1
Food 1
• NATIONAL FOOD GROUP
Zee Zees Grahamz, French Toast, Iw, Wg 1 Oz
|
38.6 | 429 | 75.0 | 28.6 | 3.6 | 14.3 | 7.1 |
|
Gold Medal A...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal All Trumps Bakers High Gluten Flour
|
40.7 | 360 | 72.0 | 2.0 | 2.0 | 1.5 | 14.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal W...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Whole Wheat Flour
|
34.7 | 353 | 70.0 | 1.0 | 10.4 | 2.0 | 13.8 |
|
Gold Medal O...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Organic All Purpose Flour
|
41.5 | 353 | 74.0 | 1.0 | 3.0 | 1.0 | 12.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Brown Rice, ...
Food 1
Food 1
• WOODLAND FOODS
Brown Rice, Long Grain, Quick Cook, Organic
|
64.5 | 378 | 77.8 | — | 4.4 | 3.3 | 8.9 |
|
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 |
|---|---|---|---|---|---|---|---|
|
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 |
|
Gold Medal A...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal All Trumps Bakers High Gluten Flour
|
40.7 | 360 | 72.0 | 2.0 | 2.0 | 1.5 | 14.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal U...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Unbleached All Purpose Flour
|
43.1 | 367 | 76.7 | — | 3.3 | — | 10.0 |
|
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 |
|---|---|---|---|---|---|---|---|
|
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 |
|
Gold Medal A...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal All Trumps Bakers High Gluten Flour
|
40.7 | 360 | 72.0 | 2.0 | 2.0 | 1.5 | 14.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Mediu...
Food 1
Food 1
• PEPSICO INC.
Quaker Medium Barley 16 Ounce Paper Box
|
62.7 | 361 | 77.7 | 0.8 | 11.0 | 1.2 | 9.9 |
|
Quaker Real ...
Food 2
Food 2
• PEPSICO INC.
Quaker Real Medleys Summer Berry Oatmeal 2.46 Ounce Cup
|
85.4 | 357 | 72.9 | 20.0 | 10.0 | 4.3 | 11.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Oatme...
Food 1
Food 1
• PEPSICO INC. BRAND OWNER
Quaker Oatmeal Quickoats Regular 42 Z/12
|
44.3 | 375 | 67.5 | 2.5 | 10.0 | 7.5 | 12.5 |
|
Gold Medal A...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal All Purpose Flour
|
43.3 | 357 | 76.2 | 0.5 | 2.4 | 1.5 | 9.7 |
| 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 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 |
|---|---|---|---|---|---|---|---|
|
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 |
|
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 Ba...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Pillsbury Balancer Hi Gluten Flour
|
40.5 | 355 | 72.0 | 1.6 | 2.4 | 1.3 | 14.0 |
|
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 |
|---|---|---|---|---|---|---|---|
|
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 |
|
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 |
|---|---|---|---|---|---|---|---|
|
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 |
|
Gold Medal H...
Food 2
Food 2
• 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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Fruit...
Food 1
Food 1
• 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 |
|
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 |
|---|---|---|---|---|---|---|---|
|
Quaker Selec...
Food 1
Food 1
• PEPSICO INC.
Quaker Select Starts Weight Control Instant Oatmeal Variety Pack (8 1.58 Oz) 12.6 Ounce 8 Pack Packets
|
40.3 | 363 | 64.1 | 1.2 | 15.1 | 6.1 | 17.4 |
|
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 |
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.