SoulFoodSwaps

Soul Food Nutrition Lookup

See the blood sugar impact of any soul food dish — and the swaps that let you keep eating what you love.

Canned Fruit (Syrup)

Moderate
Impact: high

Carbs / serving

30g

Fiber / serving

2g

Glycemic Index

65

Serving

1 cup

In context

Carbs: 50-65% of a typical meal allowance — roughly equivalent to two medium apples
Fiber: 7% of the daily recommended intake — less than half a cup of cooked black-eyed peas
Glycemic Index: Medium range — like a bowl of white basmati rice

Recipe Intelligence

Very low protein content
Low dietary fiber
Instant and effortless
Not recommended to freeze
Sweet taste children enjoy
Simple open-and-serve
Good for pantry storage
Nostalgic quick treat

Blood-sugar-friendly swaps

Canned Fruit (No Sugar)

Cooking tips

This original preparation is shown for risk awareness, not as a recommended recipe. For an alternative, choose Canned Fruit (No Sugar) and follow that recipe's measured portions.

Why the swaps are better

Packed in heavy syrup

Family verdict

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Sponsored · GreenFields Pasta Co.

This swap is brought to you by GreenFields Pasta Co.

Grain-free pastas with the texture of the real thing — made for steady blood sugar.

Learn more

Get the full 7-day plan

A personalized weekly meal plan — your dishes, your kitchen, your budget — that keeps blood sugar steady without giving up soul food.

Diabetes-conscious meal-planning support — not medical advice. Portion and carbohydrate information is provided for planning purposes. Use alongside guidance from your clinician or dietitian.