Low Key Load Food Comparisons For Diabetics
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Land O Lakes...
Food 1
Food 1
• LAND O'LAKES
Land O Lakes 50% Reduced Sodium, 50% Reduced Fat American,Slices, Yellow, 160
|
6.6 | 254 | 12.6 | 7.0 | — | 15.0 | 19.1 |
|
Bongards Pas...
Food 2
Food 2
• BONGARDS CREAMERIES
Bongards Pasteurized Blended Pepper Jack Slice 160 P 5#
|
1.8 | 357 | 3.6 | — | — | 28.6 | 21.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Cool Brew, F...
Food 1
Food 1
• NEW ORLEANS COFFEE COMPANY, INC
Cool Brew, Fresh Cold Brewed Concentrate Coffee, Decaf, Decaf
|
2.0 | 13 | 3.3 | 3.3 | — | — | — |
|
Medium Roast...
Food 2
Food 2
• STARBUCKS COFFEE COMPANY
Medium Roast Holiday Spice Flavored Cold Brew 100% Arabica Ground Coffee Packs & Flavor Sachet, Holiday Spice
|
4.0 | 4 | 0.6 | 0.6 | — | — | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Pure Brazili...
Food 1
Food 1
• ETS. MICHEL NAJJAR
Pure Brazilian Ground Coffee
|
1.9 | 500 | 60.0 | 10.0 | 40.0 | 20.0 | 20.0 |
|
Iced Coffee ...
Food 2
Food 2
• MIO ENERGY
Iced Coffee Concentrate, Iced Vanilla Java
|
8.0 | 300 | 80.0 | 20.0 | — | — | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Medium Roast...
Food 1
Food 1
• WR GROUP, INC
Medium Roast Immunity Coffee With Superfoods Ginger Root, Maitake, Lemon Peel Single Serve Cups, Robust With A Hint Of Citrus, Robust With A Hint Of Citrus
|
4.0 | 51 | 20.5 | 10.3 | — | — | — |
|
Medium Roast...
Food 2
Food 2
• STARBUCKS COFFEE COMPANY
Medium Roast Holiday Spice Flavored Cold Brew 100% Arabica Ground Coffee Packs & Flavor Sachet, Holiday Spice
|
4.0 | 4 | 0.6 | 0.6 | — | — | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Medium Roast...
Food 1
Food 1
• WINDMILL HEALTH PRODUCTS
Medium Roast Original Blend 100% Robusta Keto Coffee, Original Blend
|
5.4 | 667 | 20.0 | 13.3 | — | 60.0 | 6.7 |
|
Instant Warm...
Food 2
Food 2
• POSTUM
Instant Warm Beverage, Natural Coffee
|
2.0 | 167 | 33.3 | — | 16.7 | — | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Iced Coffee ...
Food 1
Food 1
• MIO ENERGY
Iced Coffee Concentrate, Iced Vanilla Java
|
8.0 | 300 | 80.0 | 20.0 | — | — | — |
|
Cafe Najjar ...
Food 2
Food 2
• ETS. MICHEL NAJJAR
Cafe Najjar Ground Coffee
|
1.9 | 500 | 60.0 | 10.0 | 40.0 | 20.0 | 20.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
High Protein...
Food 1
Food 1
• CHIKE NUTRITION LLC
High Protein Vanilla Iced Coffee, Vanilla
|
8.7 | 394 | 15.2 | 9.1 | — | 9.1 | 60.6 |
|
Decaf Decaff...
Food 2
Food 2
• PRODUCE SOURCE PARTNERS
Decaf Decaffeinated Instant Coffee, Decaf
|
3.9 | 455 | 90.9 | — | — | — | 13.6 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Pumpkin Spic...
Food 1
Food 1
• ATKINS NUTRITIONALS, INC.
Pumpkin Spice Latte Protein Rich Shake
|
6.1 | 52 | 1.9 | 0.3 | 0.9 | 3.1 | 4.6 |
|
Original Col...
Food 2
Food 2
• LUCKY JACK, LLC
Original Cold Brew Coffee Concentrate, Original
|
0.1 | 6 | 2.3 | — | 2.2 | — | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Original Org...
Food 1
Food 1
• MARKO, INC.
Original Organic Coffee + Plus With Added Probiotics, Original
|
5.2 | 470 | 32.0 | 4.0 | 4.0 | 30.0 | 10.0 |
|
Medium Roast...
Food 2
Food 2
• WINDMILL HEALTH PRODUCTS
Medium Roast Caramel Macchiato Flavor Instant Keto Coffee, Caramel Macchiato
|
5.4 | 600 | 20.0 | 13.3 | — | 60.0 | 6.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
100% Pure Gr...
Food 1
Food 1
• CRIO BRU
100% Pure Ground Cocoa Beans, Ecuador Light Roast
|
0.0 | 296 | 12.0 | — | 32.0 | 41.6 | — |
|
Mocha Mint I...
Food 2
Food 2
• CHIKE NUTRITION LLC
Mocha Mint Iced High Protein Coffee, Mocha Mint Iced
|
3.4 | 367 | 10.0 | 3.3 | 3.3 | 8.3 | 66.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Medium Roast...
Food 1
Food 1
• STARBUCKS COFFEE COMPANY
Medium Roast House Blend 100% Arabica Ground Coffee With Spices, House Blend
|
6.0 | 6 | 0.8 | — | — | — | 0.6 |
|
Instant Coff...
Food 2
Food 2
• SQUARE ENTERPRISES CORP.
Instant Coffee Substitute
|
2.4 | 350 | 80.0 | 35.0 | 20.0 | — | 5.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Vanilla Fig ...
Food 1
Food 1
• STARBUCKS COFFEE COMPANY
Vanilla Fig Cold Brew Ground Coffee, Vanilla Fig
|
6.0 | 4 | 0.8 | 0.8 | — | — | — |
|
Dark Roast M...
Food 2
Food 2
• TEECCINO, INC.
Dark Roast Maca Chocolate Organic Chicory Herbal Coffee, Maca Chocolate
|
10.0 | 250 | 50.0 | 10.0 | — | — | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Medium Roast...
Food 1
Food 1
• WINDMILL HEALTH PRODUCTS
Medium Roast Caramel Macchiato Flavor Instant Keto Coffee, Caramel Macchiato
|
5.4 | 600 | 20.0 | 13.3 | — | 60.0 | 6.7 |
|
Trung Nguyen...
Food 2
Food 2
Trung Nguyen, Gourmet Blend Ground Coffee
|
2.0 | 75 | 10.0 | 10.0 | 5.0 | — | 5.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Espresso Dec...
Food 1
Food 1
• FERRARA FOOD COMPANY INC.
Espresso Decaffeinated Ground Coffee
|
2.0 | 193 | 17.6 | 17.6 | — | 17.6 | — |
|
Cappuccino C...
Food 2
Food 2
• ARTISANAL BLUE NORTHERN FOODS, LLC
Cappuccino Coffee
|
6.0 | 51 | 1.0 | 0.3 | — | 4.4 | 2.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
French Vanil...
Food 1
Food 1
• KEBAPOLIS LLC
French Vanilla Coffee Concentrate Cold Brew, French Vanilla
|
6.1 | 12 | 3.3 | 0.8 | 0.8 | — | — |
|
Medium Roast...
Food 2
Food 2
• WR GROUP, INC
Medium Roast Immunity Coffee With Superfoods Ginger Root, Maitake, Lemon Peel Single Serve Cups, Robust With A Hint Of Citrus, Robust With A Hint Of Citrus
|
4.0 | 51 | 20.5 | 10.3 | — | — | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Medium Roast...
Food 1
Food 1
• WR GROUP, INC
Medium Roast Immunity Coffee With Superfoods Ginger Root, Maitake, Lemon Peel Single Serve Cups, Robust With A Hint Of Citrus, Robust With A Hint Of Citrus
|
4.0 | 51 | 20.5 | 10.3 | — | — | — |
|
Medium Roast...
Food 2
Food 2
• STARBUCKS COFFEE COMPANY
Medium Roast Vanilla Fig Flavored Cold Brew 100% Arabica Ground Coffee Pitcher Packs & Flavor Sachet, Vanilla Fig
|
6.0 | 4 | 0.8 | 0.8 | — | — | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Black Flavor...
Food 1
Food 1
• KITU LIFE, INC.
Black Flavored Enhanced Coffee Beverage, Black
|
5.8 | 7 | 1.1 | 0.3 | 0.3 | — | 0.6 |
|
Medium Roast...
Food 2
Food 2
• WINDMILL HEALTH PRODUCTS
Medium Roast Caramel Macchiato 100% Robusta Keto Coffee, Caramel Macchiato
|
5.4 | 600 | 20.0 | 13.3 | — | 60.0 | 6.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Original Col...
Food 1
Food 1
• WHOLE FOODS MARKET, INC.
Original Cold Brew Coffee Concentrate, Original
|
8.0 | 11 | 2.2 | — | — | — | 0.6 |
|
House Blend ...
Food 2
Food 2
• KRAFT HEINZ FOODS COMPANY
House Blend Iced Coffee Concentrate Drink Mix, House Blend
|
8.0 | 300 | 80.0 | 20.0 | — | — | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Unsweetened ...
Food 1
Food 1
• NESTLE USA INC.
Unsweetened Black Organic Coffee, Unsweetened Black
|
8.0 | 11 | 2.2 | — | — | — | 0.6 |
|
Ketogenic Co...
Food 2
Food 2
• KNOW BRAINER FOODS LLC
Ketogenic Coffee, Original
|
10.7 | 677 | 19.4 | 12.9 | — | 58.1 | 9.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Medium Roast...
Food 1
Food 1
• STARBUCKS COFFEE COMPANY
Medium Roast House Blend 100% Arabica Ground Coffee With Spices, House Blend
|
6.0 | 6 | 0.8 | — | — | — | 0.6 |
|
Cinnamon Hig...
Food 2
Food 2
• CHIKE NUTRITION LLC
Cinnamon High Protein Iced Coffee, Cinnamon
|
6.8 | 400 | 13.3 | 3.3 | — | 8.3 | 66.7 |
Frequently Asked Questions
Common questions about this food category and how to use these foods for diabetes management
Low Key Load 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.