Low Key Load Food Comparisons For Diabetics
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Grade A Cage...
Food 1
Food 1
• CADIA
Grade A Cage Free Large White Eggs
|
1.9 | 140 | 2.0 | — | — | 10.0 | 12.0 |
|
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 |
|---|---|---|---|---|---|---|---|
|
All Day Egg ...
Food 1
Food 1
• HODO SOY BEANERY
All Day Egg Vegan Scramble, All Day Egg
|
5.8 | 129 | 8.2 | — | 4.7 | 4.1 | 14.1 |
|
Salted Cooke...
Food 2
Food 2
• HOCEAN INC.
Salted Cooked Duck Eggs, Salted
|
1.9 | 160 | 1.6 | — | — | 12.8 | 12.8 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Spinach & Eg...
Food 1
Food 1
• WHOLE FOODS MARKET, INC.
Spinach & Egg White Egg Bites, Spinach & Egg White
|
11.6 | 126 | 5.0 | 0.8 | — | 6.7 | 12.6 |
|
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 |
|---|---|---|---|---|---|---|---|
|
Hickman's Fa...
Food 1
Food 1
• HICKMAN'S EGG RANCH, INC.
Hickman's Family Farms, Fresh Hard Boiled Peeled Eggs
|
1.9 | 159 | 2.3 | — | — | 9.1 | 11.4 |
|
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 |
|---|---|---|---|---|---|---|---|
|
Cage Free Li...
Food 1
Food 1
• RAFAEL PADILLA & CIA S. EN C.
Cage Free Liquid Whole Egg
|
1.9 | 149 | 2.1 | — | — | 9.6 | 12.8 |
|
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 |
| 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 |
|
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 |
|---|---|---|---|---|---|---|---|
|
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 |
|
Egg Substitute
Food 2
Food 2
• BIG Y FOODS, INC.
Egg Substitute
|
2.0 | 54 | 2.2 | — | — | — | 10.9 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Original Egg...
Food 1
Food 1
• CONAGRA BRANDS, INC.
Original Egg Whites With Vitamins & Minerals, Original
|
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 |
|---|---|---|---|---|---|---|---|
|
Grade A Orga...
Food 1
Food 1
• GREEN CHEMICAL PRODUCTS INC.
Grade A Organic Large Brown Eggs
|
1.9 | 140 | 2.0 | — | — | 9.0 | 12.0 |
|
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 |
|---|---|---|---|---|---|---|---|
|
Wilcox, Orga...
Food 1
Food 1
• WILCOX FARMS INC.
Wilcox, Organic Hard Cooked Eggs
|
1.9 | 154 | 2.0 | 2.0 | — | 10.0 | 12.0 |
|
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 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Scrambled Eg...
Food 1
Food 1
• EGGLAND'S BEST, INC.
Scrambled Egg Patties
|
1.9 | 140 | 2.0 | 2.0 | — | 10.0 | 8.0 |
|
Original Rea...
Food 2
Food 2
• CONAGRA BRANDS, INC.
Original Real Egg Product, Original
|
0.0 | 45 | 0.9 | — | 0.9 | — | 9.8 |
| 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 |
|
Hard Cooked ...
Food 2
Food 2
• EGGLAND'S BEST, INC.
Hard Cooked Egg Olives & Feta
|
9.6 | 192 | 5.1 | — | — | 15.2 | 10.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Original Cho...
Food 1
Food 1
• CONAGRA BRANDS, INC.
Original Cholesterol Free Real Egg Product, Original
|
2.0 | 54 | 2.2 | — | — | — | 10.9 |
|
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 |
|---|---|---|---|---|---|---|---|
|
Hickman's Fa...
Food 1
Food 1
• HICKMAN'S EGG RANCH, INC.
Hickman's Family Farms, Fresh Hard Boiled Peeled Eggs
|
1.9 | 159 | 2.3 | — | — | 9.1 | 11.4 |
|
Liquid Whole...
Food 2
Food 2
• CONAGRA BRANDS, INC.
Liquid Whole Eggs Product With Nisin
|
1.9 | 143 | 0.9 | — | — | 9.8 | 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 |
|
100% Liquid ...
Food 2
Food 2
• DEFENSE COMMISSARY AGENCY
100% Liquid Simply Egg Whites
|
2.0 | 54 | 2.2 | — | — | — | 10.9 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Vegan Egg
Food 1
Food 1
• EARTH ISLAND
Vegan Egg
|
1.9 | 400 | 50.0 | — | 40.0 | 15.0 | 20.0 |
|
Egg Substitute
Food 2
Food 2
• ATLANTIC NATURAL FOODS LLC
Egg Substitute
|
3.7 | 357 | 57.1 | — | 28.6 | 7.1 | 28.6 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Grade A Cage...
Food 1
Food 1
• CADIA
Grade A Cage Free Large Brown Eggs
|
1.9 | 140 | 2.0 | — | — | 10.0 | 12.0 |
|
Vegan Egg
Food 2
Food 2
• EARTH ISLAND
Vegan Egg
|
1.9 | 400 | 50.0 | — | 40.0 | 15.0 | 20.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Hickman's Fa...
Food 1
Food 1
• HICKMAN'S EGG RANCH, INC.
Hickman's Family Farms, Fresh Hard Boiled Peeled Eggs
|
1.9 | 159 | 2.3 | — | — | 9.1 | 11.4 |
|
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 |
|---|---|---|---|---|---|---|---|
|
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 |
|
Pasteurized ...
Food 2
Food 2
• HY-VEE, INC.
Pasteurized Liquid Whole Egg
|
1.9 | 140 | 2.0 | 2.0 | — | 10.0 | 12.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Wilcox, Orga...
Food 1
Food 1
• WILCOX FARMS INC.
Wilcox, Organic Hard Cooked Eggs
|
1.9 | 154 | 2.0 | 2.0 | — | 10.0 | 12.0 |
|
Plant Based Egg
Food 2
Food 2
• GLO'S GUMBO, LLC
Plant Based Egg
|
3.9 | 75 | 4.5 | — | 1.5 | 5.2 | 4.5 |
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.