Low Key Load Food Comparisons For Diabetics
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Salsa, Cantina
Food 1
Food 1
• PAGE'S PRODUCE COMPANY
Salsa, Cantina
|
2.0 | 33 | 3.3 | 3.3 | — | — | 3.3 |
|
Cilantro Jal...
Food 2
Food 2
• LITEHOUSE INC.
Cilantro Jalapeno Plant Based Dressing & Dip, Cilantro Jalapeno
|
3.8 | 367 | 6.7 | 3.3 | — | 40.0 | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Fountain Of ...
Food 1
Food 1
• FONTAINE SANTE FOOD INC.
Fountain Of Health, Hummus Cocktail Greek Olives
|
9.6 | 267 | 20.0 | 3.3 | 3.3 | 16.7 | 6.7 |
|
Sweet Potato...
Food 2
Food 2
• GRINGO KITCHENS, LLC
Sweet Potato, Apple & Ginger Salsa, Med Hot
|
4.0 | 31 | 9.4 | 3.1 | 3.1 | — | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Jalapeno & C...
Food 1
Food 1
• PUBLIX SUPER MARKETS, INC.
Jalapeno & Cilantro Hummus, Jalapeno & Cilantro
|
3.9 | 207 | 10.3 | — | 3.4 | 15.5 | 3.5 |
|
Medium Salsa...
Food 2
Food 2
• MELINA'S SALSA, CHIPS & MORE, LLC
Medium Salsa, Medium
|
4.0 | 36 | 7.1 | 3.6 | — | — | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Sundried Tom...
Food 1
Food 1
• TRIBE MEDITERRANEAN FOODS, INC.
Sundried Tomato Pesto Hummus
|
7.7 | 214 | 17.9 | — | 3.6 | 12.5 | 7.1 |
|
Mild Pico De...
Food 2
Food 2
• RUSS DAVIS WHOLESALE
Mild Pico De Gallo (Large), Mild
|
4.0 | 17 | 6.7 | 3.3 | — | — | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Roasted Zucc...
Food 1
Food 1
• SABRA DIPPING COMPANY LLC
Roasted Zucchini Spinach, Artichoke & Garlic Veggie Dips, Roasted Zucchini
|
5.8 | 188 | 12.5 | 3.1 | 3.1 | 12.5 | 6.3 |
|
Whole Foods ...
Food 2
Food 2
• WM. BOLTHOUSE FARMS INC.
Whole Foods Market, Greek Hummus
|
5.7 | 250 | 14.3 | 3.6 | 3.6 | 17.9 | 7.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Black Bean &...
Food 1
Food 1
• J. ESPINO ENTERPRISES LLC
Black Bean & Corn Salsa, Medium
|
6.0 | 33 | 10.0 | 6.7 | — | — | — |
|
Spicy Guacam...
Food 2
Food 2
• A.M. BRASWELL, JR. FOOD CO. INC.
Spicy Guacamole Starter
|
4.0 | 62 | 12.5 | 6.3 | — | — | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Buffalo Ranc...
Food 1
Food 1
• HUMMUS HOLDINGS LLC
Buffalo Ranch Hummus, Buffalo Ranch
|
7.8 | 214 | 21.4 | 3.6 | 7.1 | 12.5 | 7.1 |
|
Thick & Chun...
Food 2
Food 2
• WAL-MART STORES, INC.
Thick & Chunky Hot Salsa, Thick & Chunky
|
2.0 | 33 | 6.7 | 3.3 | 3.3 | — | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Genoese Fres...
Food 1
Food 1
• NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA
Genoese Fresh Basil Chunky Pesto 900 G
|
3.1 | 570 | 8.5 | 5.0 | — | 56.5 | 8.0 |
|
Woolworths L...
Food 2
Food 2
• WOOLWORTHS NEW ZEALAND LIMITED
Woolworths Lemon Pepper Hummus 175 G
|
4.9 | 164 | 16.0 | 0.8 | 6.0 | 7.2 | 6.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Woolworths L...
Food 1
Food 1
• WOOLWORTHS NEW ZEALAND LIMITED
Woolworths Lemon Pepper Hummus 175 G
|
4.9 | 164 | 16.0 | 0.8 | 6.0 | 7.2 | 6.0 |
|
Genoese Sund...
Food 2
Food 2
• NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA
Genoese Sundried Tomato Pesto 1 Kg
|
7.4 | 351 | 19.5 | 13.5 | — | 28.5 | 5.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Woolworths L...
Food 1
Food 1
• WOOLWORTHS NEW ZEALAND LIMITED
Woolworths Lemon Pepper Hummus 175 G
|
4.9 | 164 | 16.0 | 0.8 | 6.0 | 7.2 | 6.0 |
|
Genoese Fres...
Food 2
Food 2
• NO BRAND OWNER SUPPLIED FOR NEW ZEALAND DATA
Genoese Fresh Basil Pronto Pesto 900 G
|
1.8 | 580 | 5.0 | 5.0 | — | 61.0 | 5.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Organic Free...
Food 1
Food 1
• GIANT EAGLE, INC.
Organic Free Range Hard Cooked Eggs
|
1.9 | 136 | 2.3 | — | — | 10.2 | 13.6 |
|
Egg Beaters,...
Food 2
Food 2
• CONAGRA BRANDS, INC.
Egg Beaters, Real Egg Product, Garden Vegetable, Egg Beaters, Real Egg Product, Garden Vegetable
|
0.0 | 43 | 2.2 | — | 2.2 | — | 8.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Egg Beaters,...
Food 1
Food 1
• CONAGRA BRANDS, INC.
Egg Beaters, Real Egg Product, Garden Vegetable, Egg Beaters, Real Egg Product, Garden Vegetable
|
0.0 | 43 | 2.2 | — | 2.2 | — | 8.7 |
|
Nature's Des...
Food 2
Food 2
• ISE FARMS, INC.
Nature's Design, Whole Peeled Eggs
|
1.9 | 159 | 2.3 | — | — | 9.1 | 13.6 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Cage Free Pe...
Food 1
Food 1
• MILTON G. WALDBAUM COMPANY
Cage Free Peeled Hard Cooked Eggs
|
1.9 | 136 | 1.1 | — | — | 9.1 | 12.5 |
|
All Day Egg ...
Food 2
Food 2
• HODO SOY BEANERY
All Day Egg Vegan Scramble, All Day Egg
|
5.8 | 129 | 8.2 | — | 4.7 | 4.1 | 14.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Sea Salt & P...
Food 1
Food 1
• NUTRIOM, LLC
Sea Salt & Pepper Pasteurized Dried Egg, Sea Salt & Pepper
|
1.7 | 593 | 3.7 | 3.7 | — | 44.4 | 44.4 |
|
Scrambled Eg...
Food 2
Food 2
• EGGLAND'S BEST, INC.
Scrambled Egg Patties
|
1.9 | 140 | 2.0 | 2.0 | — | 10.0 | 8.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Whole Foods ...
Food 1
Food 1
• HARRY'S FARMERS MARKET, LTD.
Whole Foods Market, Deviled Egg With Spring Herbs
|
1.9 | 276 | 1.7 | — | — | 24.1 | 10.3 |
|
Kroger, Brea...
Food 2
Food 2
• THE KROGER CO.
Kroger, Break Free, Real Egg Product
|
2.0 | 54 | 2.2 | — | — | — | 10.9 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Plant Based Egg
Food 1
Food 1
• GLO'S GUMBO, LLC
Plant Based Egg
|
3.9 | 75 | 4.5 | — | 1.5 | 5.2 | 4.5 |
|
Extra Large ...
Food 2
Food 2
• PUBLIX SUPER MARKETS, INC.
Extra Large Eggs
|
1.9 | 143 | 1.8 | — | — | 8.9 | 12.5 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Plant Based Egg
Food 1
Food 1
• GLO'S GUMBO, LLC
Plant Based Egg
|
3.9 | 75 | 4.5 | — | 1.5 | 5.2 | 4.5 |
|
Plant Based ...
Food 2
Food 2
• THE KROGER CO.
Plant Based Egg Replacer
|
3.7 | 357 | 57.1 | — | 28.6 | 7.1 | 28.6 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Keto Bite Eg...
Food 1
Food 1
• CYBER RIGHT COMPUTING
Keto Bite Egg White Spinach
|
3.7 | 228 | 5.3 | 1.8 | 1.8 | 14.0 | 17.5 |
|
Hickman's Fa...
Food 2
Food 2
• HICKMAN'S EGG RANCH, INC.
Hickman's Family Farms, Fresh Hard Boiled Peeled Eggs
|
1.9 | 159 | 2.3 | — | — | 9.1 | 11.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Egg Substitute
Food 1
Food 1
• BIG Y FOODS, INC.
Egg Substitute
|
2.0 | 54 | 2.2 | — | — | — | 10.9 |
|
Hickman's Fa...
Food 2
Food 2
• HICKMAN'S EGG RANCH, INC.
Hickman's Family Farms, Fresh Hard Boiled Peeled Eggs
|
1.9 | 159 | 2.3 | — | — | 9.1 | 11.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Cagefree Har...
Food 1
Food 1
• CMC FOOD, INC.
Cagefree Hard Cooked Peeled Eggs
|
1.9 | 136 | 2.3 | — | — | 9.1 | 13.6 |
|
Whole Foods ...
Food 2
Food 2
• HARRY'S FARMERS MARKET, LTD.
Whole Foods Market, Deviled Egg With Spring Herbs
|
1.9 | 276 | 1.7 | — | — | 24.1 | 10.3 |
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.