Low Key Load Food Comparisons For Diabetics
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Filbert Nut ...
Food 1
Food 1
• USDA
Filbert Nut (Raw)
|
32.3 | — | 26.5 | — | 8.4 | 53.5 | 13.5 |
|
Beef T Bone ...
Food 2
Food 2
• USDA
Beef T Bone Steak
|
0.0 | 219 | — | — | — | 11.4 | 27.3 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Dry Beans Fo...
Food 1
Food 1
• USDA
Dry Beans Food Product
|
0.0 | — | — | — | 4.5 | 1.4 | 25.2 |
|
Raspberry (Raw)
Food 2
Food 2
• USDA
Raspberry (Raw)
|
25.7 | — | 12.9 | 2.7 | — | 0.2 | 1.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Apple Juice ...
Food 1
Food 1
• USDA
Apple Juice (Reconstituted)
|
22.7 | — | 11.4 | 10.3 | — | 0.3 | 0.1 |
|
Beef Top Rou...
Food 2
Food 2
• USDA
Beef Top Round Roast (Boneless, Raw)
|
0.0 | 123 | — | — | — | 2.4 | 23.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Beef Tenderloin
Food 1
Food 1
• USDA
Beef Tenderloin
|
0.0 | 176 | — | — | — | 6.4 | 27.7 |
|
Williams Pea...
Food 2
Food 2
• USDA
Williams Pear (Raw)
|
24.0 | 57 | 15.1 | 9.7 | 3.1 | 0.2 | 0.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Turkey Meat ...
Food 1
Food 1
• USDA
Turkey Meat (Ground)
|
0.0 | 220 | — | — | — | 11.6 | 27.1 |
|
Mandarin Ora...
Food 2
Food 2
• USDA
Mandarin Orange (Raw)
|
24.1 | — | 13.4 | 9.1 | 1.3 | 0.5 | 1.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Sweet Corn K...
Food 1
Food 1
• USDA
Sweet Corn Kernel
|
24.3 | — | 14.7 | 7.4 | 2.4 | 1.6 | 2.8 |
|
Butter (Salted)
Food 2
Food 2
• USDA
Butter (Salted)
|
0.0 | — | — | 0.6 | — | 82.2 | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Green Pea (C...
Food 1
Food 1
• USDA
Green Pea (Canned)
|
25.1 | — | 12.7 | — | — | 1.2 | 4.7 |
|
Safflower Oil
Food 2
Food 2
• USDA
Safflower Oil
|
0.0 | — | — | — | — | 94.9 | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Sockeye Salm...
Food 1
Food 1
• USDA
Sockeye Salmon (Raw)
|
0.0 | — | — | — | — | 4.9 | 22.3 |
|
Sunflower Se...
Food 2
Food 2
• USDA
Sunflower Seed (Whole Kernel, Raw)
|
30.7 | — | 24.5 | — | 7.2 | 48.4 | 18.9 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Blueberry (Raw)
Food 1
Food 1
• USDA
Blueberry (Raw)
|
29.1 | — | 14.6 | 9.4 | — | 0.3 | 0.7 |
|
Soybean Oil
Food 2
Food 2
• USDA
Soybean Oil
|
0.0 | — | — | — | — | 96.5 | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Pork Tenderl...
Food 1
Food 1
• USDA
Pork Tenderloin (Raw)
|
0.0 | — | — | — | — | 3.9 | 21.6 |
|
Raspberry (Raw)
Food 2
Food 2
• USDA
Raspberry (Raw)
|
25.7 | — | 12.9 | 2.7 | — | 0.2 | 1.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Granny Smith...
Food 1
Food 1
• USDA
Granny Smith Apple (Raw)
|
23.2 | — | 14.1 | 10.7 | 2.5 | 0.1 | 0.3 |
|
Dry Beans Fo...
Food 2
Food 2
• USDA
Dry Beans Food Product
|
0.0 | — | — | — | 4.3 | 1.0 | 25.5 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Sockeye Salm...
Food 1
Food 1
• USDA
Sockeye Salmon (Raw)
|
0.0 | — | — | — | — | 4.9 | 22.3 |
|
Brazilnut (Raw)
Food 2
Food 2
• USDA
Brazilnut (Raw)
|
27.7 | — | 21.6 | — | 6.0 | 57.4 | 15.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Granny Smith...
Food 1
Food 1
• USDA
Granny Smith Apple (Raw)
|
23.2 | — | 14.1 | 10.7 | 2.5 | 0.1 | 0.3 |
|
Dry Beans Fo...
Food 2
Food 2
• USDA
Dry Beans Food Product
|
0.0 | — | — | — | 4.0 | 0.9 | 23.3 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Mandarin Ora...
Food 1
Food 1
• USDA
Mandarin Orange (Raw)
|
24.1 | — | 13.4 | 9.1 | 1.3 | 0.5 | 1.0 |
|
Chicken Thig...
Food 2
Food 2
• USDA
Chicken Thigh (Skinless, Debonned)
|
0.0 | — | — | — | — | 7.9 | 18.6 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Dry Beans Fo...
Food 1
Food 1
• USDA
Dry Beans Food Product
|
0.0 | — | — | — | 4.3 | 1.3 | 24.5 |
|
Williams Pea...
Food 2
Food 2
• USDA
Williams Pear (Raw)
|
24.0 | 57 | 15.1 | 9.7 | 3.1 | 0.2 | 0.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Apple Juice ...
Food 1
Food 1
• USDA
Apple Juice (Reconstituted)
|
22.7 | — | 11.4 | 10.3 | — | 0.3 | 0.1 |
|
Swiss Cheese
Food 2
Food 2
• USDA
Swiss Cheese
|
2.6 | 393 | 1.4 | — | — | 31.0 | 27.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Sunflower Se...
Food 1
Food 1
• USDA
Sunflower Seed (Whole Kernel, Raw)
|
30.7 | — | 24.5 | — | 7.2 | 48.4 | 18.9 |
|
Porterhouse ...
Food 2
Food 2
• USDA
Porterhouse Steak
|
0.0 | 145 | — | — | — | 5.3 | 22.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Apple Juice ...
Food 1
Food 1
• USDA
Apple Juice (Reconstituted)
|
22.7 | — | 11.4 | 10.3 | — | 0.3 | 0.1 |
|
Sunflower Se...
Food 2
Food 2
• USDA
Sunflower Seed Oil
|
0.0 | — | — | — | — | 94.9 | — |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Coconut Oil
Food 1
Food 1
• USDA
Coconut Oil
|
1.4 | 833 | 0.8 | — | — | 99.1 | — |
|
Fuzzy Kiwifr...
Food 2
Food 2
• USDA
Fuzzy Kiwifruit (Raw)
|
23.3 | — | 13.8 | 8.6 | 2.1 | 0.6 | 1.0 |
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.