Grains/Flour Comparisons For Diabetics
| 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 Old F...
Food 2
Food 2
• PEPSICO INC.
Quaker Old Fashioned Grits 24 Ounce Canister
|
60.7 | 366 | 78.1 | — | 2.4 | 1.2 | 9.8 |
| 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 |
|
Quaker Oatme...
Food 2
Food 2
• PEPSICO INC. BRAND OWNER
Quaker Oatmeal Oldfashion 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 |
|---|---|---|---|---|---|---|---|
|
Quaker Insta...
Food 1
Food 1
• 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 |
|
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 |
|---|---|---|---|---|---|---|---|
|
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 Insta...
Food 2
Food 2
• PEPSICO INC.
Quaker Instant Grits Super Family Size Regular 36 Ounce Paper Box
|
41.4 | 357 | 78.6 | — | 3.6 | — | 7.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Choco...
Food 1
Food 1
• 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 |
|
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 |
|---|---|---|---|---|---|---|---|
|
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 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 |
|---|---|---|---|---|---|---|---|
|
Gold Medal G...
Food 1
Food 1
• 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 |
|
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 |
|---|---|---|---|---|---|---|---|
|
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 |
|
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 |
|---|---|---|---|---|---|---|---|
|
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 |
|
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 |
|---|---|---|---|---|---|---|---|
|
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 |
|
Brown Rice, ...
Food 2
Food 2
• WOODLAND FOODS
Brown Rice, Long Grain, Quick Cook, Organic
|
64.5 | 378 | 77.8 | — | 4.4 | 3.3 | 8.9 |
| 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 |
|
Gold Medal U...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Unbleached All Purpose Flour
|
43.1 | 367 | 76.7 | — | 3.3 | — | 10.0 |
| 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 Straw...
Food 2
Food 2
• PEPSICO INC.
Quaker Strawberries & Cream Instant Oatmeal (10 1.23 Ounce) 12.3 Ounce 10 Packet Box
|
48.0 | 381 | 76.4 | 33.5 | 6.0 | 6.2 | 8.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Quick...
Food 1
Food 1
• PEPSICO INC.
Quaker Quick 5 Minute Grits 24 Ounce Paper Box
|
53.0 | 351 | 78.4 | — | 5.4 | 1.4 | 8.1 |
|
Aunt Jemima ...
Food 2
Food 2
• PEPSICO INC.
Aunt Jemima Quick Grits 36.8 Ounce Paper Box
|
53.0 | 351 | 78.4 | — | 5.4 | 1.4 | 8.1 |
| 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 |
|
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 K...
Food 1
Food 1
• 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 |
|
Gold Medal(t...
Food 2
Food 2
• 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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Consumer Rice
Food 1
Food 1
• RIVIANA FOODS INC.
Consumer Rice
|
69.1 | 378 | 80.0 | — | 2.2 | — | 6.7 |
|
Sperry Organ...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Sperry Organic Semolina Flour
|
40.3 | 347 | 72.8 | 1.0 | 3.9 | 1.0 | 11.8 |
| 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 |
|
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 |
|---|---|---|---|---|---|---|---|
|
General Mill...
Food 1
Food 1
• GENERAL MILLS SALES INC.
General Mills Gold Medal Stone Ground Hi Protein Fine Grind Whole Wheat Flour
|
34.7 | 353 | 70.0 | 1.0 | 10.4 | 2.0 | 13.8 |
|
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 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 |
|
Brown Rice, ...
Food 2
Food 2
• WOODLAND FOODS
Brown Rice, Long Grain, Quick Cook, Organic
|
64.5 | 378 | 77.8 | — | 4.4 | 3.3 | 8.9 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Corn Meal Fi...
Food 1
Food 1
• ARDENT MILLS LLC
Corn Meal Fine 50 Lb Aa
|
44.6 | 370 | 79.5 | 1.6 | 3.9 | 1.8 | 7.1 |
|
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 |
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.