Rocket Fuel Food Comparisons
For Diabetics
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Extra Crispy...
Food 1
Food 1
• KRAFT HEINZ FOODS COMPANY
Extra Crispy Crinkles French Fried Potatoes
|
84g | 31.4 | 167 | 20.2 | 1.2 | 1.2 | 8.3 | 2.4 |
|
Steak Fries ...
Food 2
Food 2
• MEIJER, INC.
Steak Fries French Fried Potatoes
|
84g | 31.7 | 131 | 21.4 | 1.2 | 2.4 | 3.6 | 2.4 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Spartan, Has...
Food 1
Food 1
• MCILHENNY COMPANY
Spartan, Hash Brown Patties
|
63g | 25.5 | 206 | 23.8 | — | 3.2 | 11.1 | 1.6 |
|
Curly French...
Food 2
Food 2
• GIANT EAGLE, INC.
Curly French Fried Potatoes
|
84g | 45.0 | 226 | 29.8 | 1.2 | 2.4 | 10.7 | 2.4 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Golden Fries...
Food 1
Food 1
• KRAFT HEINZ FOODS COMPANY
Golden Fries French Fried Potatoes
|
84g | 25.7 | 107 | 16.7 | 1.2 | 1.2 | 4.8 | 2.4 |
|
Zesty Season...
Food 2
Food 2
• GIANT EAGLE, INC.
Zesty Seasoned French Fried Potatoes
|
85g | 39.5 | 153 | 24.7 | 1.2 | 1.2 | 5.3 | 2.4 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Seasoned Cur...
Food 1
Food 1
• LAMB WESTON SALES, INC.
Seasoned Curly Fries
|
84g | 39.0 | 214 | 26.2 | 1.2 | 2.4 | 10.7 | 3.6 |
|
Crinkle Cut ...
Food 2
Food 2
• THE KROGER CO.
Crinkle Cut Potato Fries
|
84g | 35.6 | 131 | 23.8 | 1.2 | 2.4 | 3.6 | 2.4 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Homestyle We...
Food 1
Food 1
• HEINZ FROZEN FOOD COMPANY
Homestyle Wedges
|
84g | 35.6 | 143 | 23.8 | 1.2 | 2.4 | 3.6 | 2.4 |
|
Extra Crispy...
Food 2
Food 2
• MCCAIN FOODS USA, INC.
Extra Crispy Classic Fries Straight Cut Potatoes
|
85g | 37.6 | 141 | 23.5 | 1.2 | 1.2 | 5.3 | 1.2 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Organic Shoe...
Food 1
Food 1
• WHOLE FOODS MARKET, INC.
Organic Shoestring Cut Fries Fried Potatoes, Shoestring Cut Fries
|
85g | 43.3 | 176 | 28.2 | 1.2 | 2.4 | 5.9 | 2.4 |
|
Real Chocola...
Food 2
Food 2
• SATISPIE, LLC
Real Chocolate Chip Waffles, Chocolate Chip
|
70g | 58.5 | 286 | 44.3 | 7.1 | 1.4 | 10.0 | 5.7 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Sweet Potato...
Food 1
Food 1
• LAMB WESTON SALES, INC.
Sweet Potato Fries With Sea Salt
|
84g | 41.5 | 167 | 28.6 | 7.1 | 3.6 | 6.0 | 1.2 |
|
3/8" Straigh...
Food 2
Food 2
• SAM'S CLUB WEST
3/8" Straight Cut French Fries
|
85g | 33.7 | 118 | 21.2 | 1.2 | 1.2 | 3.5 | 1.2 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Tater Bites ...
Food 1
Food 1
• MEIJER, INC.
Tater Bites Seasoned, Shredded Potatoes
|
84g | 37.2 | 190 | 25.0 | 1.2 | 2.4 | 10.7 | 2.4 |
|
Country Styl...
Food 2
Food 2
• HY-VEE, INC.
Country Style Shredded Hash Brown Potatoes
|
85g | 29.8 | 94 | 20.0 | — | 2.4 | — | 2.4 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Tater Puffs
Food 1
Food 1
• WEGMANS FOOD MARKETS, INC.
Tater Puffs
|
86g | 33.5 | 174 | 22.1 | — | 2.3 | 8.1 | 2.3 |
|
Wedge Fries
Food 2
Food 2
Wedge Fries
|
100g | 72.2 | 312 | 41.0 | 0.3 | 3.8 | 15.0 | 3.4 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Larry's, Com...
Food 1
Food 1
• THE SCHWAN FOOD COMPANY
Larry's, Combination Mashed Potatoes, Bacon, Onion & Tomato, Bacon, Onion & Tomato
|
142g | 51.3 | 134 | 19.0 | 6.3 | 0.7 | 5.6 | 2.1 |
|
Mashed Potat...
Food 2
Food 2
• HEINZ FROZEN FOOD COMPANY
Mashed Potatoes In A Light Breading
|
84g | 35.3 | 190 | 23.8 | 1.2 | 2.4 | 9.5 | 2.4 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Coctail Pota...
Food 1
Food 1
• MILMAR FOOD GROUP, LLC
Coctail Potato Puffs
|
91g | 80.4 | 407 | 48.4 | 3.3 | 2.2 | 20.9 | 5.5 |
|
Bold & Crisp...
Food 2
Food 2
• KRAFT HEINZ FOODS COMPANY
Bold & Crispy Roasted Garlic & Herbs Homestyle Wedges Seasoned French Fried Potatoes
|
84g | 35.2 | 202 | 23.8 | 1.2 | 2.4 | 10.7 | 2.4 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Seasoned Waf...
Food 1
Food 1
• LAMB WESTON SALES, INC.
Seasoned Waffle Cut Fries
|
84g | 37.3 | 190 | 25.0 | 1.2 | 2.4 | 8.3 | 2.4 |
|
Crispy Crown...
Food 2
Food 2
• IGA, INC.
Crispy Crowns Fried Potatoes
|
85g | 37.2 | 200 | 24.7 | — | 2.4 | 10.6 | 2.4 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Classic Cut ...
Food 1
Food 1
• RALEY'S
Classic Cut Fries French Fried Potatoes
|
84g | 37.5 | 155 | 25.0 | 1.2 | 2.4 | 4.8 | 2.4 |
|
Crinkle Cut ...
Food 2
Food 2
• KINGSTON MARKETING CO
Crinkle Cut French Fried Potatoes
|
84g | 39.4 | 167 | 26.2 | 1.2 | 2.4 | 6.0 | 2.4 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Golden Tater...
Food 1
Food 1
• KRAFT HEINZ FOODS COMPANY
Golden Tater Tots Seasoned Shredded Potatoes
|
86g | 25.5 | 151 | 16.3 | 1.2 | 1.2 | 9.3 | 2.3 |
|
Onion Rings
Food 2
Food 2
• FOOD TOWN STORES INC.
Onion Rings
|
88g | 47.1 | 205 | 28.4 | 3.4 | 1.1 | 9.1 | 3.4 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Extra Crispy...
Food 1
Food 1
• KRAFT HEINZ FOODS COMPANY
Extra Crispy Tater Tots Seasoned Shredded Potatoes
|
86g | 25.5 | 151 | 16.3 | 1.2 | 1.2 | 9.3 | 2.3 |
|
Super Crunch...
Food 2
Food 2
• VESNA ENTERPRISES, INC
Super Crunch Fries
|
85g | 41.4 | 165 | 27.1 | 0.7 | 2.4 | 4.7 | 2.4 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Extra Crispy...
Food 1
Food 1
• KRAFT HEINZ FOODS COMPANY
Extra Crispy Tater Tots Seasoned Shredded Potatoes
|
86g | 25.5 | 151 | 16.3 | 1.2 | 1.2 | 9.3 | 2.3 |
|
Classic Stea...
Food 2
Food 2
• SAFEWAY, INC.
Classic Steak Cut French Fried Potatoes
|
84g | 31.7 | 131 | 21.4 | 1.2 | 2.4 | 3.6 | 2.4 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Buffalo Flav...
Food 1
Food 1
• MCCAIN FOODS USA, INC.
Buffalo Flavored Seasoned Shredded Potatoes
|
85g | 31.5 | 153 | 20.0 | 1.2 | 1.2 | 8.2 | 1.2 |
|
Steak Cut Fr...
Food 2
Food 2
• FLAGSHIP FOOD GROUP NORTH AMERICA LLC
Steak Cut French Fries
|
85g | 37.6 | 141 | 23.5 | 1.2 | 1.2 | 3.5 | 2.4 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Seasoned Cur...
Food 1
Food 1
• SAFEWAY, INC.
Seasoned Curly Cut French Fried Potatoes
|
84g | 44.9 | 238 | 29.8 | 1.2 | 2.4 | 11.9 | 2.4 |
|
Tater Puffs
Food 2
Food 2
• NASH FINCH COMPANY
Tater Puffs
|
85g | 39.3 | 188 | 24.7 | — | 1.2 | 8.2 | 2.4 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Seasoned Waf...
Food 1
Food 1
• METRO FOODS, INC.
Seasoned Waffle Fries
|
85g | 37.2 | 188 | 24.7 | — | 2.4 | 9.4 | 2.4 |
|
Broccoli & C...
Food 2
Food 2
• TARGET STORES
Broccoli & Cheese Veggie Tots
|
91g | 21.4 | 176 | 16.5 | 2.2 | 4.4 | 9.9 | 6.6 |
| Food | Serving | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|---|
|
Southern Sty...
Food 1
Food 1
• SHURFINE
Southern Style Hash Brown Potatoes
|
85g | 31.9 | 82 | 21.2 | 1.2 | 2.4 | — | 1.2 |
|
Hash Brown P...
Food 2
Food 2
• FLAGSHIP FOOD GROUP NORTH AMERICA LLC
Hash Brown Patties
|
61g | 27.5 | 197 | 24.6 | — | 1.6 | 9.8 | 1.6 |
Frequently Asked Questions
Common questions about this food category and how to use these foods for diabetes management
Rocket Fuel 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.