What are Milk food comparisons?

Milk 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.

How do I use these food comparisons for diabetes 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.

What does the Blood Sugar Impact (BSI) score mean?

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.

How should I interpret the nutritional information in these comparisons?

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.

Can I create my own food comparisons?

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.

How often should I use food comparisons in my meal planning?

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.

Badlow

Light Vanilla Nog, Light vs Real Dairy Power Shake, Strawberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Light Vanill... Food 1 Food 1 • TURKEY HILL DAIRY INC. Light Vanilla Nog, Light	45.4	125	19.2	18.3	—	3.8	4.2
Real Dairy P... Food 2 Food 2 • DAIRY FARMERS OF AMERICA, INC. Real Dairy Power Shake, Strawberry	100.0	105	16.3	16.0	0.3	2.8	3.7

Rich Chocolate Ultra Filtered Milk, Chocolate vs Organic Chocolate 2% Reduced Fat Milk, Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rich Chocola... Food 1 Food 1 • FAIR OAKS FARMS BRANDS, INC. Rich Chocolate Ultra Filtered Milk, Chocolate	41.5	53	5.1	5.1	—	1.9	3.9
Organic Choc... Food 2 Food 2 • STAR MARKETS CO. Organic Chocolate 2% Reduced Fat Milk, Chocolate	55.4	79	11.7	10.4	—	2.1	3.8

Vanilla Almond Flavored Cold Pressed Beverage, Vanilla Almond vs Whole Vitamin E Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Almo... Food 1 Food 1 • PRESSED JUICERY Vanilla Almond Flavored Cold Pressed Beverage, Vanilla Almond	37.7	56	5.4	4.8	—	3.4	2.0
Whole Vitami... Food 2 Food 2 • GUERNSEY DAIRY STORES, INC. Whole Vitamin E Milk	23.7	62	5.0	4.6	—	3.3	3.3

Fresh Lactose Free 2% Reduced Fat Milk vs Skim Evaporated Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Fresh Lactos... Food 1 Food 1 • TURNER DAIRY FARMS INC. Fresh Lactose Free 2% Reduced Fat Milk	21.8	50	4.6	4.6	—	1.9	3.3
Skim Evapora... Food 2 Food 2 • HANNAFORD BROS. CO. Skim Evaporated Milk	5.9	83	10.0	10.0	—	—	6.7

Vanilla Mint Vitamin D Milk, Vanilla Mint vs Fat Free Sweetened Condensed Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Vanilla Mint... Food 1 Food 1 • SCHNEIDER'S DAIRY, INC. Vanilla Mint Vitamin D Milk, Vanilla Mint	59.4	88	12.5	12.5	—	2.9	2.9
Fat Free Swe... Food 2 Food 2 • EAGLE FAMILY FOODS GROUP LLC Fat Free Sweetened Condensed Milk	49.0	24	61.0	61.0	—	—	9.8

Strawberry Flavored Lowfat Milk, Strawberry vs 2% Reduced Fat Chocolate Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry F... Food 1 Food 1 • NESTLE USA INC. Strawberry Flavored Lowfat Milk, Strawberry	77.7	60	9.7	9.2	0.2	1.0	3.4
2% Reduced F... Food 2 Food 2 • GOSSNER FOODS INC 2% Reduced Fat Chocolate Milk	59.5	83	12.9	12.5	0.4	2.1	3.3

Strawberry Flavored Lowfat Milk, Strawberry vs Organic Lowfat Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry F... Food 1 Food 1 • NESTLE USA INC. Strawberry Flavored Lowfat Milk, Strawberry	47.6	64	10.2	9.3	—	1.1	3.4
Organic Lowf... Food 2 Food 2 • DANONE US, LLC Organic Lowfat Milk	25.8	46	5.4	5.0	—	1.0	3.3

100% Grass Fed Whole Milk vs Grade A Low Fat Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
100% Grass F... Food 1 Food 1 • THE KROGER CO. 100% Grass Fed Whole Milk	23.9	67	5.0	5.0	—	3.8	—
Grade A Low ... Food 2 Food 2 • WHOLE FOODS MARKET, INC. Grade A Low Fat Milk	23.8	42	5.0	5.0	—	1.0	3.3

Coffee Protein Keto Beverage vs Hazelnut Caramel Flavored Eggnog, Hazelnut Caramel

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coffee Prote... Food 1 Food 1 • WM. BOLTHOUSE FARMS INC. Coffee Protein Keto Beverage	27.8	62	3.3	0.2	0.2	4.9	3.3
Hazelnut Car... Food 2 Food 2 • PUBLIX SUPER MARKETS, INC. Hazelnut Caramel Flavored Eggnog, Hazelnut Caramel	37.2	150	15.8	15.0	—	7.5	5.0

Nonfat Cultured Buttermilk vs Light Eggnog, Light

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Nonfat Cultu... Food 1 Food 1 • BI-LO INC. Nonfat Cultured Buttermilk	25.8	38	5.4	5.0	—	—	3.3
Light Eggnog... Food 2 Food 2 • HARRIS-TEETER INC. Light Eggnog, Light	39.4	108	16.7	15.8	—	2.9	5.0

Organic Milk With Dha Omega 3 vs Complete Protein 26 G High Protein Milk Shake, Vanilla, Vanilla

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic Milk... Food 1 Food 1 • DANONE US, LLC Organic Milk With Dha Omega 3	25.7	67	5.4	5.0	—	3.8	3.3
Complete Pro... Food 2 Food 2 • FAIR OAKS FARMS BRANDS, INC. Complete Protein 26 G High Protein Milk Shake, Vanilla, Vanilla	10.2	41	1.5	1.2	0.2	1.1	6.3

Lactose Free Organic 2% Reduced Fat Milk vs Oatmeal Smoothie, Cinnamon

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Lactose Free... Food 1 Food 1 • GLENCOURT INC. Lactose Free Organic 2% Reduced Fat Milk	25.8	50	5.4	5.0	—	2.1	3.3
Oatmeal Smoo... Food 2 Food 2 • ALPINA PRODUCTOS ALIMENTICIOS Oatmeal Smoothie, Cinnamon	55.6	72	11.6	8.8	0.4	1.6	2.0

Organic, Evaporated Milk vs Strawberry Milkshake, Strawberry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Organic, Eva... Food 1 Food 1 • WAKEFERN FOOD CORPORATION Organic, Evaporated Milk	5.9	133	10.0	10.0	—	6.7	6.7
Strawberry M... Food 2 Food 2 • HP HOOD LLC-LICENSED PRODUCTS Strawberry Milkshake, Strawberry	100.0	96	16.6	14.1	—	2.0	3.1

Low Fat Goat Milk vs 100% Grass Fed Whole Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Low Fat Goat... Food 1 Food 1 • JACKSON-MITCHELL, INC. Low Fat Goat Milk	21.8	42	4.6	4.6	—	1.0	3.3
100% Grass F... Food 2 Food 2 • THE KROGER CO. 100% Grass Fed Whole Milk	23.9	67	5.0	5.0	—	3.8	—

Strawberry Flavored Dairy Beverage vs Chocolate Plant Based Milk Alternative, Chocolate

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Strawberry F... Food 1 Food 1 • CASA CARDENAS Strawberry Flavored Dairy Beverage	14.2	29	7.5	6.5	0.4	—	0.7
Chocolate Pl... Food 2 Food 2 • THENOTCOMPANY INC. Chocolate Plant Based Milk Alternative, Chocolate	29.9	51	6.8	5.9	0.4	2.1	1.7

Grass Fed Whole Milk vs Muscle Milk, Lean Muscle Protein Powder, Vanilla Creme, Vanilla Creme

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Grass Fed Wh... Food 1 Food 1 • THE A2 MILK COMPANY Grass Fed Whole Milk	25.7	67	5.4	5.0	—	3.8	3.3
Muscle Milk,... Food 2 Food 2 • PEPSICO, INC. (CYTOSPORT) Muscle Milk, Lean Muscle Protein Powder, Vanilla Creme, Vanilla Creme	21.2	436	27.3	5.5	5.5	16.4	45.5

Plus Protein & Fiber Shakes, Creamy Vanilla vs Mixed Berry Flavor Caffeinated & Cultured Dairy Drink, Mixed Berry

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Plus Protein... Food 1 Food 1 • ATKINS NUTRITIONALS, INC. Plus Protein & Fiber Shakes, Creamy Vanilla	1.7	55	2.5	0.3	2.2	1.5	9.2
Mixed Berry ... Food 2 Food 2 • DANONE US, LLC Mixed Berry Flavor Caffeinated & Cultured Dairy Drink, Mixed Berry	37.3	64	6.4	6.4	—	0.5	8.5

Creamy Chocolate Milk Shake, Creamy Chocolate vs Flavored Milk, Orange Creme

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy Choco... Food 1 Food 1 • HP HOOD LLC-LICENSED PRODUCTS Creamy Chocolate Milk Shake, Creamy Chocolate	100.0	93	15.8	14.4	0.6	2.0	3.7
Flavored Mil... Food 2 Food 2 • PRAIRIE FARMS DAIRY, INC. Flavored Milk, Orange Creme	69.3	96	14.6	14.6	—	2.9	2.9

Probiotic Plain Unsweetened Kefir vs Lowfat Cultured Buttermilk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Probiotic Pl... Food 1 Food 1 • LIFEWAY FOODS INC. Probiotic Plain Unsweetened Kefir	17.8	46	3.8	3.8	—	0.8	4.2
Lowfat Cultu... Food 2 Food 2 • DEAN FOODS COMPANY Lowfat Cultured Buttermilk	25.8	46	5.4	5.4	—	1.0	3.8

Rootbeer Float Milk vs Skim Choice Fat Free Milk

Food	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Rootbeer Flo... Food 1 Food 1 • GOSSNER FOODS INC Rootbeer Float Milk	55.6	81	12.3	12.3	0.4	1.7	3.4
Skim Choice ... Food 2 Food 2 • DEAN FOODS COMPANY Skim Choice Fat Free Milk	25.8	38	5.4	5.0	—	—	3.8

Milk Comparisons For Diabetics