Low Key Load Food Comparisons For Diabetics
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Classic & Ze...
Food 1
Food 1
• JAFFA SALADS INC.
Classic & Zesty Restaurant Style Salsa, Classic & Zesty
|
2.0 | 18 | 3.6 | 3.6 | — | — | — |
|
Sundried Tom...
Food 2
Food 2
• TRIBE MEDITERRANEAN FOODS, INC.
Sundried Tomato Pesto Hummus
|
7.7 | 214 | 17.9 | — | 3.6 | 12.5 | 7.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Hot Restaura...
Food 1
Food 1
• THE KROGER CO.
Hot Restaurant Style Salsa, Hot Restaurant Style
|
0.0 | 17 | 3.5 | 3.5 | 3.4 | — | — |
|
Spicy Artisa...
Food 2
Food 2
• HARRIS-TEETER INC.
Spicy Artisan Hummus, Spicy
|
5.8 | 250 | 17.9 | 3.6 | 7.1 | 17.9 | 7.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Bell Peppers...
Food 1
Food 1
• LENOVO (BEIJING) CO., LTD.
Bell Peppers + Chipotle Guacamole, Bell Peppers + Chipotle
|
2.0 | 200 | 6.7 | — | 3.3 | 20.0 | 3.3 |
|
Helen's Rust...
Food 2
Food 2
• MY BROTHER'S SALSA, LLC
Helen's Rustic Original, Hot
|
4.0 | 33 | 6.7 | 3.3 | — | — | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Molcajete Sa...
Food 1
Food 1
• ITALIAN ROSE COMPANY
Molcajete Salsa, Molcajete
|
6.0 | 17 | 13.3 | 3.3 | 3.3 | — | 3.3 |
|
Medium Pico ...
Food 2
Food 2
• NEXT PHASE ENTERPRISES
Medium Pico De Gallo Salsa, Medium Pico De Gallo
|
2.0 | 18 | 3.6 | 3.6 | — | — | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Hummus, Pine...
Food 1
Food 1
• AHOLD USA, INC.
Hummus, Pine Nuts
|
5.7 | 250 | 14.3 | — | 3.6 | 21.4 | 7.1 |
|
Medium Fire ...
Food 2
Food 2
• JARDINE RESOURCES DE AMERICAS, LLC
Medium Fire Roasted Salsa, Medium Fire Roasted
|
2.0 | 17 | 3.3 | 3.3 | — | — | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Chunky Salsa...
Food 1
Food 1
• PACE FOODS, INC.
Chunky Salsa, Medium
|
4.0 | 33 | 10.0 | 6.7 | 3.3 | — | — |
|
Salsa With S...
Food 2
Food 2
• HENRY'S DREAM INC.
Salsa With Serrano Peppers, Mild
|
3.0 | 33 | 6.7 | — | 1.7 | — | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Greek Yogurt...
Food 1
Food 1
• SIMPLY FRESH, LLC
Greek Yogurt Dip, Artichoke Jalapeno, Artichoke Jalapeno
|
3.9 | 133 | 6.7 | 3.3 | — | 10.0 | 3.3 |
|
Black Bean &...
Food 2
Food 2
• FRITO-LAY COMPANY
Black Bean & Corn Salsa, Mild
|
2.0 | 45 | 6.1 | 3.0 | 3.0 | — | 3.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Salsa Roja, Hot
Food 1
Food 1
• GLENCOURT INC.
Salsa Roja, Hot
|
2.0 | 36 | 3.6 | — | — | 1.8 | — |
|
Avocado Sals...
Food 2
Food 2
• FRITO-LAY COMPANY
Avocado Salsa, Avocado
|
0.0 | 155 | 3.5 | 3.5 | 3.4 | 13.8 | 3.5 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Get Your Kic...
Food 1
Food 1
• SALPICA
Get Your Kicks Medium Salsa Verde With Charred Tomatillo
|
4.0 | 33 | 6.7 | 3.3 | — | — | — |
|
Salsa Bowls
Food 2
Food 2
• TOPCO ASSOCIATES, INC.
Salsa Bowls
|
6.0 | 33 | 6.6 | 3.3 | 1.6 | — | 1.6 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Chunky Salsa...
Food 1
Food 1
• CHICA DE GALLO, LLC
Chunky Salsa, Mild
|
3.0 | 24 | 5.9 | 2.9 | 1.5 | — | — |
|
Honey Chipot...
Food 2
Food 2
• FLAGSHIP FOOD GROUP NORTH AMERICA LLC
Honey Chipotle Green Chile Salsa, Medium
|
7.9 | 50 | 13.3 | 6.7 | — | — | 3.3 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Medium Cilan...
Food 1
Food 1
• JARDINE RESOURCES DE AMERICAS, LLC
Medium Cilantro Lime Salsa, Medium Cilantro Lime
|
2.0 | 36 | 7.1 | 3.6 | 3.6 | — | — |
|
La Victoria,...
Food 2
Food 2
• LA VICTORIA FOODS INC.
La Victoria, Salsa Brava, Hot Sauce, Hot, Hot
|
2.0 | 31 | 6.3 | 6.3 | — | — | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Moe & Joe's,...
Food 1
Food 1
• WM. BOLTHOUSE FARMS INC.
Moe & Joe's, Medium Salsa
|
4.0 | 36 | 7.1 | 7.1 | — | — | — |
|
Cilantro Chi...
Food 2
Food 2
• BITCHIN' INC.
Cilantro Chili Sauce, Cilantro Chili
|
1.9 | 321 | 7.1 | — | 3.6 | 32.1 | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Calavo, Guac...
Food 1
Food 1
• CALAVO GROWERS, INC.
Calavo, Guacamole, Pico De Gallo Recipe, Medium Spice
|
1.9 | 150 | 10.0 | — | 6.7 | 13.3 | 3.3 |
|
Sweet Roaste...
Food 2
Food 2
• GOURMET FOOD SOLUTIONS LLC
Sweet Roasted Red Pepper Dip
|
5.8 | 214 | 17.9 | — | 7.1 | 14.3 | 7.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Yogurt Shall...
Food 1
Food 1
• HAIG'S DELICACIES
Yogurt Shallot Dip With Labneh & Shallots, Labneh & Shallots
|
1.9 | 179 | 7.1 | 3.6 | 3.6 | 14.3 | 3.6 |
|
Thick & Chun...
Food 2
Food 2
• HY-VEE, INC.
Thick & Chunky Salsa, Medium
|
4.0 | 16 | 4.9 | 1.6 | 1.6 | — | 1.6 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Firentza's, ...
Food 1
Food 1
• TORSHY BRAND FOOD INC
Firentza's, Pineapple, Orange & Passion Fruit Salsa, Hot, Hot
|
8.0 | 48 | 12.9 | 9.7 | — | — | — |
|
Thick & Chun...
Food 2
Food 2
• ASSOCIATED WHOLESALE GROCERS, INC.
Thick & Chunky Salsa Medium
|
2.0 | 33 | 6.7 | 3.3 | 3.3 | — | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Creamy Chick...
Food 1
Food 1
• TARGET STORES
Creamy Chicken Dip With Lemon & Dill, Creamy Chicken
|
3.8 | 233 | 6.7 | 3.3 | — | 16.7 | 10.0 |
|
Roasted Garl...
Food 2
Food 2
• MEIJER, INC.
Roasted Garlic Salsa, Roasted Garlic
|
4.0 | 36 | 7.1 | 3.6 | — | — | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Pinot Bean D...
Food 1
Food 1
• DESERT PEPPER TRADING CO.
Pinot Bean Dip, Medium
|
4.0 | 48 | 9.7 | — | 3.2 | — | 3.2 |
|
Fire Roasted...
Food 2
Food 2
• WHOLE FOODS MARKET, INC.
Fire Roasted Cantina Style Salsa, Fire Roasted Cantina Style
|
4.0 | 33 | 6.7 | 3.3 | — | — | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Salsa Tradit...
Food 1
Food 1
• SIGNATURE FOODS CORPORATION
Salsa Traditional
|
2.0 | 33 | 6.7 | 3.3 | 3.3 | — | — |
|
Cava, Organi...
Food 2
Food 2
• CAVA FOODS, LLC
Cava, Organic Caramelized Onion Hummus
|
7.8 | 161 | 17.9 | 7.1 | 3.6 | 8.9 | 3.6 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Hot Habanero...
Food 1
Food 1
• WRIGHTS OF TEXAS
Hot Habanero Fresh Green Salsa, Hot Habanero
|
0.0 | 50 | 3.3 | — | 3.3 | 3.3 | — |
|
Medium Salsa...
Food 2
Food 2
• GOYA FOODS, INC.
Medium Salsa Verde
|
4.0 | 33 | 6.7 | 3.3 | — | — | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Green Chile ...
Food 1
Food 1
• FLAGSHIP FOOD GROUP NORTH AMERICA LLC
Green Chile Salsa, Medium Tomatillo Garlic & Lime
|
4.0 | 33 | 6.7 | 3.3 | — | — | — |
|
Med Salsa, Med
Food 2
Food 2
• H E BUTT GROCERY COMPANY
Med Salsa, Med
|
4.0 | 18 | 7.1 | 3.6 | — | — | — |
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.