Low Key Load Food Comparisons For Diabetics
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Coco Coconut
Food 1
Food 1
• FERBAR - FERNANDO BARROS - PRODUT. ALIMENTARES, LDA.
Coco Coconut
|
0.0 | 680 | 9.0 | 7.0 | 14.0 | 65.0 | 7.0 |
|
Gourmet Baki...
Food 2
Food 2
• RODELLE INC.
Gourmet Baking Cocoa
|
1.9 | 333 | 50.0 | — | 33.3 | 16.7 | 16.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Red Type Soy...
Food 1
Food 1
• INFORMATION RESOURCES GROUP
Red Type Soybean Paste
|
7.8 | 200 | 25.0 | 15.0 | 5.0 | 5.0 | 10.0 |
|
Unsweetened ...
Food 2
Food 2
• WHOLE FOODS MARKET, INC.
Unsweetened Organic Cocoa Powder, Unsweetened
|
1.9 | 167 | 50.0 | — | 33.3 | 8.3 | 16.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Cacao Powder
Food 1
Food 1
• HEALTH MATTERS AMERICA INC.
Cacao Powder
|
7.5 | 400 | 55.0 | — | 35.0 | 10.0 | 25.0 |
|
Aroy D, Coco...
Food 2
Food 2
• THAI AGRI FOODS CO., LTD.
Aroy D, Coconut Cream
|
7.7 | 211 | 4.4 | 2.2 | — | 21.1 | 1.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Organic Unsw...
Food 1
Food 1
• GREENFIELD PRODUCTS LLC
Organic Unsweetened Coconut Milk, Unsweetened
|
5.8 | 180 | 3.0 | 1.0 | — | 18.0 | 1.0 |
|
Shredded Coc...
Food 2
Food 2
• FALCON TRADING COMPANY INC.
Shredded Coconut
|
3.6 | 650 | 22.5 | 7.5 | 17.5 | 65.0 | 7.5 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Organic Raw ...
Food 1
Food 1
• NOW HEALTH GROUP INC.
Organic Raw Cacao Powder
|
1.9 | 400 | 40.0 | — | — | 20.0 | — |
|
Gourmet Baki...
Food 2
Food 2
• RODELLE INC.
Gourmet Baking Cocoa
|
1.9 | 333 | 50.0 | — | 33.3 | 16.7 | 16.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Pure Vanilla...
Food 1
Food 1
• SANTA FE DISTRIBUTING
Pure Vanilla Extract
|
2.0 | 100 | 20.0 | 20.0 | — | — | — |
|
Shiitake Dri...
Food 2
Food 2
• GIORGIO FOODS, INC.
Shiitake Dried Whole Mushrooms, Shiitake
|
6.0 | 300 | 80.0 | — | 20.0 | — | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Dried Gourme...
Food 1
Food 1
• PHILLIPS MUSHROOM FARMS
Dried Gourmet Blend
|
3.8 | 357 | 57.1 | 14.3 | 28.6 | — | 28.6 |
|
Premium Coco...
Food 2
Food 2
• MEIJER, INC.
Premium Coconut Milk
|
3.9 | 175 | 2.5 | 2.5 | — | 17.5 | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Pasilla Drie...
Food 1
Food 1
• WESTERN MIXERS PRODUCE AND NUTS INC.
Pasilla Dried Chiles, Pasilla
|
9.6 | 294 | 52.9 | — | 23.5 | 8.8 | 11.8 |
|
Premium Cocoa
Food 2
Food 2
• SACO FOODS, INC.
Premium Cocoa
|
1.9 | 200 | 60.0 | — | 40.0 | 10.0 | 20.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Rich Chocola...
Food 1
Food 1
• BJ'S WHOLESALE CLUB / CORPORATE BRANDS
Rich Chocolate Organic Gourmet Baking Cocoa, Rich Chocolate
|
1.9 | 167 | 50.0 | — | 33.3 | 8.3 | 16.7 |
|
Chile Califo...
Food 2
Food 2
• WESTERN MIXERS PRODUCE AND NUTS INC.
Chile California
|
8.0 | 375 | 100.0 | 100.0 | — | — | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Nutritional ...
Food 1
Food 1
• WAL-MART STORES, INC.
Nutritional Yeast Flakes
|
0.0 | 400 | 20.0 | — | 20.0 | — | 40.0 |
|
Unsweetened ...
Food 2
Food 2
• WEGMANS FOOD MARKETS, INC.
Unsweetened Light Coconut Milk, Unsweetened Light
|
2.0 | 59 | 1.7 | — | — | 5.9 | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Extra Creamy...
Food 1
Food 1
• FIRST WORLD IMPORTS
Extra Creamy Coconut Milk, Extra Creamy
|
3.9 | 175 | 2.5 | 2.5 | — | 17.5 | — |
|
Cacao Powder
Food 2
Food 2
• HEALTH MATTERS AMERICA INC.
Cacao Powder
|
7.5 | 400 | 55.0 | — | 35.0 | 10.0 | 25.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Mae Ploy, Co...
Food 1
Food 1
• THEPPADUNG PORN COCONUT CO
Mae Ploy, Coconut Cream
|
5.8 | 200 | 3.8 | 2.5 | — | 21.3 | 2.5 |
|
Djon Djon Dr...
Food 2
Food 2
• NIKKI'S
Djon Djon Dried Haitian Mushrooms
|
4.2 | 250 | 65.0 | 25.0 | 10.0 | — | 22.5 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Unsweetened ...
Food 1
Food 1
• GLENCOURT INC.
Unsweetened 100% Cocoa Powder, Unsweetened
|
1.9 | 200 | 60.0 | — | 40.0 | 10.0 | 20.0 |
|
Extra Creamy...
Food 2
Food 2
• FIRST WORLD IMPORTS
Extra Creamy Coconut Milk, Extra Creamy
|
3.9 | 175 | 2.5 | 2.5 | — | 17.5 | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Red Curry Or...
Food 1
Food 1
• WICHY PLANTATION CO. (PVT) LTD.
Red Curry Organic Coconut Milk, Red Curry
|
6.3 | 85 | 3.7 | — | 0.5 | 7.2 | 1.1 |
|
Premium Coco...
Food 2
Food 2
• MEIJER, INC.
Premium Coconut Milk
|
3.9 | 175 | 2.5 | 2.5 | — | 17.5 | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Chile Pod
Food 1
Food 1
• MOZIAN & ASSOCIATES, INC.
Chile Pod
|
3.9 | 350 | 50.0 | 20.0 | 30.0 | 10.0 | 10.0 |
|
Organic Unsw...
Food 2
Food 2
• GREENFIELD PRODUCTS LLC
Organic Unsweetened Coconut Milk, Unsweetened
|
5.8 | 180 | 3.0 | 1.0 | — | 18.0 | 1.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
100% Pure Ba...
Food 1
Food 1
• BIG Y FOODS, INC.
100% Pure Baking Cocoa
|
0.0 | 250 | 50.0 | — | 50.0 | 12.5 | 25.0 |
|
Sweet Treat ...
Food 2
Food 2
• ASSOCIATED MANUFACTURERS LIMITED
Sweet Treat Browning
|
8.0 | 100 | 26.7 | 6.7 | — | — | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Dried Mushro...
Food 1
Food 1
• CF FRESH, LLC
Dried Mushrooms, Porcini
|
7.4 | 410 | 50.0 | — | 10.0 | 10.0 | 30.0 |
|
Unsweetened ...
Food 2
Food 2
• WHOLE FOODS MARKET, INC.
Unsweetened Organic Cocoa Powder, Unsweetened
|
1.9 | 167 | 50.0 | — | 33.3 | 8.3 | 16.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Unsweetened ...
Food 1
Food 1
• RAFAEL PADILLA & CIA S. EN C.
Unsweetened Lite Organic Coconut Milk, Unsweetened Lite
|
4.0 | 62 | 2.5 | 1.3 | — | 6.3 | — |
|
Coconut Cream
Food 2
Food 2
• AMBASSADOR CARDS
Coconut Cream
|
7.7 | 212 | 5.0 | 2.5 | — | 20.0 | 2.5 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gourmet Baki...
Food 1
Food 1
• RODELLE INC.
Gourmet Baking Cocoa
|
1.9 | 333 | 50.0 | — | 33.3 | 16.7 | 16.7 |
|
Cacao Powder
Food 2
Food 2
• THE HERSHEY COMPANY
Cacao Powder
|
1.9 | 200 | 60.0 | — | 40.0 | 10.0 | 20.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Essential Ev...
Food 1
Food 1
• SUPERVALU, INC.
Essential Everyday, Baking Cocoa
|
3.8 | 400 | 60.0 | — | 20.0 | 10.0 | 20.0 |
|
Unsweetened ...
Food 2
Food 2
• WHOLE FOODS MARKET, INC.
Unsweetened Organic Cocoa Powder, Unsweetened
|
1.9 | 167 | 50.0 | — | 33.3 | 8.3 | 16.7 |
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.