Smooth Ride Food Comparisons For Diabetics
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Kellogg Eggo...
Food 1
Food 1
• KELLOGG COMPANY US
Kellogg Eggo Savory Bacon, Egg & Cheese Medleys 33.5 Oz
|
41.0 | 250 | 24.3 | 8.0 | 1.8 | 11.9 | 11.4 |
|
Kellogg's Li...
Food 2
Food 2
• KELLOGG COMPANY US
Kellogg's Licensed Frozen Meals Chicken Chilaquiles 8 Oz
|
54.5 | 138 | 13.7 | 2.7 | 1.4 | 6.5 | 7.5 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Plsbry Heat ...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Plsbry Heat N Go Mini Pancakes Blbry
|
57.0 | 225 | 38.8 | 12.5 | 2.5 | 6.3 | 3.8 |
|
Kellogg's Li...
Food 2
Food 2
• KELLOGG COMPANY US
Kellogg's Licensed Frozen Meals Huevos Rancheros 8 Oz
|
48.4 | 136 | 14.2 | 2.5 | 3.3 | 6.1 | 6.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Kellogg's Eg...
Food 1
Food 1
• KELLOGG COMPANY US
Kellogg's Eggo Waffles Oats & Berries Mixed Berry 9.8 Oz
|
56.6 | 273 | 44.1 | 10.7 | 2.7 | 8.7 | 5.6 |
|
Kellogg's Eg...
Food 2
Food 2
• KELLOGG COMPANY US
Kellogg's Eggo Waffles Oats & Berries Blueberry 9.8 Oz
|
56.3 | 267 | 43.9 | 10.2 | 2.7 | 8.2 | 5.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Kellogg's Sp...
Food 1
Food 1
• KELLOGG COMPANY US
Kellogg's Special K Breakfast Handheld Egg, Sausage & White Cheddar 8.2 Oz
|
32.8 | 205 | 17.0 | 3.0 | 2.3 | 10.0 | 11.8 |
|
Kellogg's Eg...
Food 2
Food 2
• KELLOGG COMPANY US
Kellogg's Eggo Waffles Oats & Berries Blueberry 9.8 Oz
|
56.3 | 267 | 43.9 | 10.2 | 2.7 | 8.2 | 5.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Kellogg's Sp...
Food 1
Food 1
• KELLOGG COMPANY US
Kellogg's Special K Breakfast Handheld Egg, Sausage & White Cheddar 8.2 Oz
|
32.8 | 205 | 17.0 | 3.0 | 2.3 | 10.0 | 11.8 |
|
Kellogg Spec...
Food 2
Food 2
• KELLOGG COMPANY US
Kellogg Special K Bkfst Handheld Egg, Vegetables, & Pepper Jack 3.35 Oz
|
25.8 | 163 | 18.9 | 3.4 | 4.9 | 7.0 | 10.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Kellogg's Eg...
Food 1
Food 1
• KELLOGG COMPANY US
Kellogg's Eggo Waffles Oats & Berries Blueberry 9.8 Oz
|
56.3 | 267 | 43.9 | 10.2 | 2.7 | 8.2 | 5.7 |
|
Kellogg's Sp...
Food 2
Food 2
• KELLOGG COMPANY US
Kellogg's Special K Breakfast Handheld Egg, Vegetables, & Pepper Jack 13.4 Oz
|
25.8 | 163 | 18.9 | 3.4 | 4.9 | 7.0 | 10.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Kashi Golean...
Food 1
Food 1
• KELLOGG COMPANY US
Kashi Golean Powders Vanilla 16 Oz
|
5.9 | 380 | 23.7 | 2.5 | 15.2 | 14.3 | 52.3 |
|
Kashi Golean...
Food 2
Food 2
• KELLOGG COMPANY US
Kashi Golean Powders Coconut 1.62 Oz
|
25.7 | 381 | 48.1 | 19.6 | 17.7 | 11.3 | 32.9 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Kashi Golean...
Food 1
Food 1
• KELLOGG COMPANY US
Kashi Golean Powders Vanilla 1.41 Oz
|
5.9 | 380 | 23.7 | 2.5 | 15.2 | 14.3 | 52.3 |
|
Kashi Golean...
Food 2
Food 2
• KELLOGG COMPANY US
Kashi Golean Powders Vanilla 30 Oz
|
5.9 | 380 | 23.7 | 2.5 | 15.2 | 14.3 | 52.3 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Kashi Golean...
Food 1
Food 1
• KELLOGG COMPANY US
Kashi Golean Powders Dark Chocolate 30 Oz
|
7.7 | 358 | 28.6 | 2.3 | 18.9 | 13.8 | 48.7 |
|
Kashi Golean...
Food 2
Food 2
• KELLOGG COMPANY US
Kashi Golean Powders Original 30 Oz
|
1.0 | 377 | 18.8 | 2.5 | 17.4 | 15.4 | 56.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Kashi Golean...
Food 1
Food 1
• KELLOGG COMPANY US
Kashi Golean Powders Green Tea 30 Oz
|
3.4 | 377 | 22.4 | 2.6 | 17.5 | 14.7 | 54.1 |
|
Kashi Golean...
Food 2
Food 2
• KELLOGG COMPANY US
Kashi Golean Powders Original 1.41 Oz
|
1.0 | 377 | 18.8 | 2.5 | 17.4 | 15.4 | 56.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Kashi Golean...
Food 1
Food 1
• KELLOGG COMPANY US
Kashi Golean Powders Green Tea 1.41 Oz
|
3.4 | 377 | 22.4 | 2.6 | 17.5 | 14.7 | 54.1 |
|
Kashi Golean...
Food 2
Food 2
• KELLOGG COMPANY US
Kashi Golean Powders Coconut 1.62 Oz
|
25.7 | 381 | 48.1 | 19.6 | 17.7 | 11.3 | 32.9 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Kashi Golean...
Food 1
Food 1
• KELLOGG COMPANY US
Kashi Golean Powders Cocoa 16 Oz
|
19.7 | 368 | 46.7 | 13.9 | 24.3 | 12.5 | 33.4 |
|
Kashi Golean...
Food 2
Food 2
• KELLOGG COMPANY US
Kashi Golean Powders Green Tea 30 Oz
|
3.4 | 377 | 22.4 | 2.6 | 17.5 | 14.7 | 54.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Kashi Golean...
Food 1
Food 1
• KELLOGG COMPANY US
Kashi Golean Powders Dark Chocolate 30 Oz
|
7.7 | 358 | 28.6 | 2.3 | 18.9 | 13.8 | 48.7 |
|
Kashi Golean...
Food 2
Food 2
• KELLOGG COMPANY US
Kashi Golean Powders Vanilla 16 Oz
|
25.9 | 391 | 46.8 | 18.5 | 15.3 | 12.3 | 33.2 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Kashi Golean...
Food 1
Food 1
• KELLOGG COMPANY US
Kashi Golean Powders Coconut 30 Oz
|
25.7 | 381 | 48.1 | 19.6 | 17.7 | 11.3 | 32.9 |
|
Kashi Golean...
Food 2
Food 2
• KELLOGG COMPANY US
Kashi Golean Powders Coconut 1.62 Oz
|
25.7 | 381 | 48.1 | 19.6 | 17.7 | 11.3 | 32.9 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Kashi Golean...
Food 1
Food 1
• KELLOGG COMPANY US
Kashi Golean Powders Cocoa 16 Oz
|
19.7 | 368 | 46.7 | 13.9 | 24.3 | 12.5 | 33.4 |
|
Kashi Golean...
Food 2
Food 2
• KELLOGG COMPANY US
Kashi Golean Powders Vanilla 30 Oz
|
5.9 | 380 | 23.7 | 2.5 | 15.2 | 14.3 | 52.3 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Kashi Golean...
Food 1
Food 1
• KELLOGG COMPANY US
Kashi Golean Powders Vanilla 16 Oz
|
25.9 | 391 | 46.8 | 18.5 | 15.3 | 12.3 | 33.2 |
|
Kashi Golean...
Food 2
Food 2
• KELLOGG COMPANY US
Kashi Golean Powders Cocoa 16 Oz
|
19.7 | 368 | 46.7 | 13.9 | 24.3 | 12.5 | 33.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Kashi Golean...
Food 1
Food 1
• KELLOGG COMPANY US
Kashi Golean Powders Green Tea 30 Oz
|
3.4 | 377 | 22.4 | 2.6 | 17.5 | 14.7 | 54.1 |
|
Kellogg's Al...
Food 2
Food 2
• KELLOGG COMPANY US
Kellogg's All In One Bowls/Pouches Strawberry Almond Quinoa 2.1 Oz
|
53.6 | 455 | 54.5 | 19.7 | 6.7 | 20.3 | 17.3 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Kashi Golean...
Food 1
Food 1
• KELLOGG COMPANY US
Kashi Golean Powders Original 30 Oz
|
1.0 | 377 | 18.8 | 2.5 | 17.4 | 15.4 | 56.7 |
|
Kashi Golean...
Food 2
Food 2
• KELLOGG COMPANY US
Kashi Golean Powders Vanilla 16 Oz
|
25.9 | 391 | 46.8 | 18.5 | 15.3 | 12.3 | 33.2 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Kashi Golean...
Food 1
Food 1
• KELLOGG COMPANY US
Kashi Golean Powders Green Tea 30 Oz
|
3.4 | 377 | 22.4 | 2.6 | 17.5 | 14.7 | 54.1 |
|
Kashi Golean...
Food 2
Food 2
• KELLOGG COMPANY US
Kashi Golean Powders Coconut 16 Oz
|
25.7 | 381 | 48.1 | 19.6 | 17.7 | 11.3 | 32.9 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Kashi Golean...
Food 1
Food 1
• KELLOGG COMPANY US
Kashi Golean Powders Vanilla 16 Oz
|
25.9 | 391 | 46.8 | 18.5 | 15.3 | 12.3 | 33.2 |
|
Kashi Golean...
Food 2
Food 2
• KELLOGG COMPANY US
Kashi Golean Powders Cocoa 30 Oz
|
19.7 | 368 | 46.7 | 13.9 | 24.3 | 12.5 | 33.4 |
Frequently Asked Questions
Common questions about this food category and how to use these foods for diabetes management
Smooth Ride 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.