FOOD EXCHANGE LIST

 
Carb & Prot = 4 cal/g, Fat = 9 cal/g     Carbs Protein Fat
Carbohydrate Group   Calories grams grams grams
Starch   80 15 3 <1
Fruit   60 15    
Milk          
        Skim   90 12 8 0-3
        Low-fat   120 12 8 5
        Whole   150 12 8 8
Other carbohydrates   varies 15 varies varies
Vegetables   25 5 2  
Meat and Meat Substitute Group          
Very lean   35   7 0-1
Lean   55   7 3
Medium-fat   75   7 5
High-fat   100   7 8
Fat Group   45     5
           
Breads Portion Amount Carbs Protein Fat
Bagel, 4 oz 1/4 1 oz 1    
Bread sticks, crisp 4" X 1" 4 2/3 oz 1    
Bread, reduced-calorie 2 slices 1 1/2 oz 1    
Bread, white, whole-wheat, rye, pumpernickel 1 slice 1 oz 1    
English muffin 1/2   1    
Hot dog bun or hamburger bun 1/2 1 oz 1    
Naan, 8" X 2 " 1/4   1    
Pancake, 4" across, 1/4" thick 1   1    
Pita, 6" across 1/2   1    
Raisin bread, unfrosted 1 slice 1 oz 1    
Roll, plain, small 1 1 oz 1    
Tortilla, corn 6" across 1   1    
Tortilla, flour, 10" across 1/3   1    
Tortilla, flour, 6" across 1   1    
Waffle, 4" square or across, reduced fat 1   1    
           
Cereals & Grains          
Bran cereal 1/2 cup   1    
Bulgur 1/2 cup   1    
Cereals, cooked 1/2 cup   1    
Cereals, unsweetened, ready-to-eat 3/4 cup   1    
Cereal, Raisin bran 1/2 cup   1    
Cornmeal, dry 3 tlbs   1    
Couscous 1/3 cup   1    
Flour, dry 3 tlbs   1    
Granola, low-fat 1/4 cup   1    
Grape-Nuts 1/4 cup   1    
Grits 1/2 cup   1    
Kasha 1/2 cup   1    
Millet 1/3 cup   1    
Muesli 1/4 cup   1    
Oats 1/2 cup   1    
Pasta, macaroni, egg noodles 1/3 cup   1    
Puffed cereal 1 1/2 cup   1    
Rice, white or brown 1/3 cup   1    
Shredded Wheat 1/2 cup   1    
Sugar-frosted cereal 1/2 cup   1    
Wheat germ 3 tlbs   1    
           
Crackers & Snacks          
Count as 1 CHO, 1 Pro     1 1  
Animal crackers 8   1 1  
Graham cracker 2 1/2" squares 3   1 1  
Matzoh 3/4 oz   1 1  
Melba toast 4 slices   1 1  
Oyster crackers 20   1 1  
Popcorn, no fat or low fat microwave 3 cups   1 1  
Pretzels 3/4 oz   1 1  
Rice cakes, 4" across 2   1 1  
Saltine-type crackers 6   1 1  
Snack chips, fat free or baked 15-20 3/4 oz 1 1  
Whole-wheat crackers, no added fat 2-5 3/4 oz 1 1  
           
           
Vegetables, Starchy; Beans, Peas, Lentils          
Baked beans 1/3 cup   1    
Beans and peas, garbanzo, pinto, kidney, split 1/2 cup   1    
Corn 1/2 cup   1    
Corn on the cob 1/2 cob 5 oz 1    
Lentils 1/2 cup   1    
Lima beans 2/3 cup   1    
Miso 3 tlbs   1    
Mixed vegetables with corn, peas, or pasta 1 cup   1    
Peas, green 1/2 cup   1    
Plantain 1/2 cup   1    
Potato, baked, skin on 1/4 large 3 oz 1    
Potato, boiled 1/2 cup 3 oz 1    
Potato, mashed 1/2 cup   1    
Squash, winter, acorn, butternut, pumpkin 1 cup   1    
Yam, sweet potato, plain 1/2 cup   1    
           
Vegetables, Non-starchy Raw Cooked      
Artichoke 1 cup 1/2 cup 1    
Artichoke hearts 1 cup 1/2 cup 1    
Asparagus 1 cup 1/2 cup 1    
Bean sprouts 1 cup 1/2 cup 1    
Beans, green, wax, Italian 1 cup 1/2 cup 1    
Beets 1 cup 1/2 cup 1    
Broccoli 1 cup 1/2 cup 1    
Brussel sprouts 1 cup 1/2 cup 1    
Cabbage 1 cup 1/2 cup 1    
Carrots 1 cup 1/2 cup 1    
Cauliflower 1 cup 1/2 cup 1    
Celery 1 cup 1/2 cup 1    
Cucumber 1 cup 1/2 cup 1    
Eggplant 1 cup 1/2 cup 1    
Green onions or scallions 1 cup 1/2 cup 1    
Greens, collard, kale, mustard, turnip 1 cup 1/2 cup 1    
Kohlrabi 1 cup 1/2 cup 1    
Leeks 1 cup 1/2 cup 1    
Mixed vegetables, without corn, peas or pasta 1 cup 1/2 cup 1    
Mushrooms 1 cup 1/2 cup 1    
Okra 1 cup 1/2 cup 1    
Onions 1 cup 1/2 cup 1    
Pea pods 1 cup 1/2 cup 1    
Peppers, all varieties 1 cup 1/2 cup 1    
Radishes 1 cup 1/2 cup 1    
Salad greens 1 cup 1/2 cup 1    
Sauerkraut 1 cup 1/2 cup 1    
Spinach 1 cup 1/2 cup 1    
Summer squash 1 cup 1/2 cup 1    
Tomato 1 cup 1/2 cup 1    
Tomato sauce 1 cup 1/2 cup 1    
Tomato/vegetable juice 1 cup 1/2 cup 1    
Tomatoes, canned 1 cup 1/2 cup 1    
Turnips, Water chestnuts 1 cup 1/2 cup 1    
Watercress 1 cup 1/2 cup 1    
Zucchini 1 cup 1/2 cup 1    
           
Starchy Foods Prepared with Fat          
Count as 1 CHO, 1 Fat     1   1
Biscuit, 2 1/2" across 1   1   1
Chow mein noodles 1/2 cup   1   1
Corn bread, 2" cube 1 2 oz 1   1
Crackers, round butter type, Ritz 6   1   1
Croutons 1 cup   1   1
French-fried potatoes oven baked 1 cup   1   1
Granola 1/4 cup   1   1
Hummus 1/3 cup   1   1
Muffin 1/5 1 oz 1   1
Popcorn, microwaved 3 cups   1   1
Sandwich crackers, cheese or peanut butter filling 3   1   1
Snack chips (potato, tortilla) 9-13 3/4 oz 1   1
Stuffing, bread (prepared) 1/3 cup   1   1
Taco shell, 5" across 2   1   1
Waffle, 4" square or round 1   1   1
Whole-wheat crackers, fat added 4-7 1 oz 1   1
           
Fruits          
Apple juice, apple cider 1/2 cup   1    
Apple, small 1 4 oz 1    
Apples, dried 4 rings   1    
Applesauce, unsweetened 1/2 cup   1    
Apricots, dried 8 halves   1    
Apricots, fresh 4 whole 5 1/2 oz 1    
Banana, small 1 4 oz 1    
Blackberries 3/4 cup   1    
Blueberries 3/4 cup   1    
Cantaloupe, small 1 cup 11 oz 1    
Cherries, sweet, canned 1/2 cup   1    
Cherries, sweet, fresh 12 3 oz 1    
Cranberry juice 1/3 cup   1    
Cranberry juice cocktail, reduced-calorie 1 cup   1    
Dates 3   1    
Figs, dried 1 1/2   1    
Figs, fresh 2 med 3 1/2 oz 1    
Fruit cocktail 1/2 cup   1    
Fruit juice blends, 100% juice 1/3 cup   1    
Grape juice 1/3 cup   1    
Grapefruit juice 1/2 cup   1    
Grapefruit sections, canned 3/4 cup   1    
Grapefruit, large 1/2 11 oz 1    
Grapes, small 17 3 oz 1    
Honeydew melon 1 slice 10 oz 1    
Kiwi 1 3 1/2 oz 1    
Mandarin oranges, canned 3/4 cup   1    
Mango, small 1/2 fruit 5 1/2 oz 1    
Nectarine, small 1 5 oz 1    
Orange juice 1/2 cup   1    
Orange, small 1 6 1/2 oz 1    
Papaya 1/2 fruit 8 oz 1    
Peach, medium, fresh 1 6 oz 1    
Peaches, canned 1/2 cup   1    
Pear, large, fresh 1/2 4 oz   1    
Pears, canned 1/2 cup   1    
Pineapple juice 1/2 cup   1    
Pineapple, canned 1/2 cup   1    
Pineapple, fresh 3/4 cup   1    
Plums, canned 1/2 cup   1    
Plums, dried (prunes) 3   1    
Plums, small 2 5 oz 1    
Prune juice 1/3 cup   1    
Raisins 2 Tlbs   1    
Raspberries 1 cup   1    
Strawberries, whole, fresh 1/14 cup   1    
Tangerines, small 2 8 oz 1    
Watermelon 1 1/4 cups 13 1/2 oz 1    
           
Sweets, Desserts, Other Carbohydrates          
Count as 1 CHO     1    
Angle food cake, unfrosted 1/2 slice 1 oz 1    
Cranberry sauce, jellied 1/5 cup 1 1/2 oz 1    
Fruit juice bars, frozen, 100% juice 1 3 oz 1    
Fruit snacks, chewy, pureed fruit concentrate 1 roll 3/4 oz 1    
Fruit spread, 100% fruit 1 1/2 tlbs   1    
Gelatin, regular 1/2 cup   1    
Gingersnaps 3   1    
Granola or snack bar, low-fat   3/4 oz 1    
Honey 1 tlbs   1    
Ice cream, fat-free 1/2 cup   1    
Ice cream, low-fat 1/3 cup   1    
Jam or jelly, regular 1 tlbs   1    
Pudding, regular, reduced-fat milk 1/4 cup   1    
Pudding, sugar-free, fat-free milk 1/2 cup   1    
Rice milk, low-fat or fat-free, plain 1 cup   1    
Rice milk, low-fat, flavored 3/4 cup   1    
Salad dressing, fat-free 1/4 cup   1    
Sherbet, sorbet 1/4 cup   1    
Sports drink 1 cup   1    
Sugar 1 tlbs   1    
Syrup, light 2 tlbs   1    
Syrup, regular 1 tlbs   1    
Yogurt, frozen, fat-free 1/3 cup   1    
Yogurt, frozen, fat-free with fruit 1/3 cup   1    
           
Sweets, Desserts, Other Carbohydrates          
Count as 1 CHO, 1 FAT          
Brownie, unfrosted 2" square 1 oz 1   1
Cake, frosted 1 1/4" sq 3/4 oz 1   1
Cake, unfrosted 2" square 1 oz 1   1
Cookie 2 small 2/3 oz 1   1
Cookie, sugar-free 1-3 7/8 oz 1   1
Cupcake, frosted 1/2 small 1 oz 1   1
Doughnut, glazed 1/3 1 oz 1   1
Doughnut, plain cake 1 small 1 oz 1   1
Energy, sport, breakfast bar   1 oz 1   1
Fruit cobbler   1oz 1   1
Ice cream 1/3 cup   1   1
Ice cream, light 1/2 cup   1   1
Milk, chocolate, whole 3/4 cup   1   1
Pie, fruit, 2-crust 1/12 of 8"   1   1
Pie, pumpkin or custard 1/16 of 8"   1   1
Spaghetti or pasta sauce, canned 1/2 cup   1   1
Sweet roll or Danish 1/2 1 oz 1   1
Vanilla wafers 5   1   1
Yogurt, frozen 1/2 cup   1   1
           
Milk, Fat-Free & Low-Fat Milk          
Count as 1 CHO, 1 Pro          
Buttermilk, low-fat or fat-free 1 cup   1 1  
Fat free milk 1 cup   1 1  
Milk, 1% 1 cup   1 1  
Milk, 1/2% 1 cup   1 1  
Milk, evaporated fat-free  1/2 cup   1 1  
Milk, fat-free dry milk, measured dry 1/3 cup   1 1  
Soy milk, low-fat or fat-free 1 cup   1 1  
Yogurt, fat-free, flavored, nonnutritive sweetener 6 oz   1 1  
Yogurt, fat-free, plain 6 oz   1 1  
           
Milk, Reduced-Fat Milk          
Count as 1 CHO, 1 Pro, 1 Fat          
Milk, 2% 1 cup   1 1 1
Soy milk 1 cup   1 1 1
Sweet acidophilus milk 1 cup   1 1 1
Yogurt, plain low-fat 6 oz   1 1 1
           
Milk, Whole Milk          
Count as 1 CHO, 1 Pro, 1 1/2 Fat          
Kefir 1 cup   1 1 1 1/2
Milk, evaporated whole 1/2 cup   1 1 1 1/2
Milk, goat's 1 cup   1 1 1 1/2
Whole milk 1 cup   1 1 1 1/2
Yogurt, plain, whole milk 8 oz   1 1 1 1/2
           
Meat & Meat Substitute, Very Lean          
Count as 1 Pro          
Cheese, fat-free   1 oz   1  
Chicken or turkey, white meat, no skin   1 oz   1  
Cornish hen   1 oz   1  
Cottage cheese, low-fat 1/4 cup     1  
Egg substitutes, plain 1/4 cup     1  
Egg whites 2     1  
Fish, cod, flounder, haddock, trout, lox, tuna   1 oz   1  
Game: wild duck, pheasant, bison, venison, ostrich   1 oz   1  
Hot dog with < 1g fat per oz   1 oz   1  
Kidney   1 oz   1  
Sandwich meats with < 1g fat per oz   1 oz   1  
Sausage with < 1 g fat per oz   1 oz   1  
Shellfish, clams, crab, lobster, shrimp, scallops   1 oz   1  
           
Meat & Meat Substitute, Lean          
Count as 1 Pro, 1/2 Fat       1 1 1/2
Beef, select or choice, trimmed of all fat   1 oz   1 1 1/2
Cheese, < 3 g fat per oz   1 oz   1 1 1/2
Cheese, Parmesan 2 Tlbs     1 1 1/2
Cottage cheese, whole-milk 1/4 cup     1 1 1/2
Duck or goose, drained, no fat, no skin   1 oz   1 1 1/2
Fish:  Herring, salmon, tuna in oil   1 oz   1 1 1/2
Game: Goose skinned, rabbit   1 oz   1 1 1/2
Hot dogs, < 3 g fat per oz   1 1/2 oz   1 1 1/2
Lamb, roast, chop or leg   1 oz   1 1 1/2
Liver, heart   1 oz   1 1 1/2
Oysters 6 med     1 1 1/2
Pork, lean, fresh ham, Canadian bacon, chops   1 oz   1 1 1/2
Poultry, chicken dark meat, white meat with skin   1 oz   1 1 1/2
Sandwich meats with < 3 g fat per oz   1 oz   1 1 1/2
Sardines 2 med     1 1 1/2
Veal, lean chop, roast   1 oz   1 1 1/2
           
Meat & Meat Substitute, Medium-Fat          
Count as 1 Pro, 1 Fat       1 1
Beef (most beef products), ground beef, prime beef   1 oz   1 1
Cheese with < 5 gm fat per oz, feta   1 oz   1 1
Cheese, ricotta 1/4 cup 2 oz   1 1
Fish, fried   1 oz   1 1
Lamb, rib roast, ground   1 oz   1 1
Pork, top loin, chop, Boston butt, cutlet   1 oz   1 1
Poultry, dark meat with skin, ground chicken, fried   1 oz   1 1
Egg, whole 1     1 1
Sausage with < 5 g fat per oz   1 oz   1 1
Tempeh 1/4 cup     1 1
Tofu 1/2 cup 4 oz   1 1
Veal, cutlet, ground   1 oz   1 1
           
Meat & Meat Substitute, High-Fat          
Count as 1 Pro, 1 1/2 Fat       1 1 1/2
Bacon 3 slices     1 1 1/2
Cheese, all regular cheeses   1 oz   1 1 1/2
Hot dog 1     1 1 1/2
Peanut butter 1 tlbs     1 1 1/2
Polish sausage   1 oz   1 1 1/2
Pork spareribs, ground pork, pork sausage, SPAM   1 oz   1 1 1/2
Sandwich meats, salami   1 oz   1 1 1/2
           
Fats, Monounsaturated          
Avocado 2 tlbs       1
Nuts, almonds, cashews, mixed 6 nuts       1
Oil, canola, olive, peanut 1 tsp       1
Olives, green, stuffed 10 large       1
Olives, ripe, black 8 large       1
Peanut butter, smooth or crunchy 1/2 tlbs       1
Peanuts 10 nuts       1
Pecans 4 halves       1
Sesame seeds 1 tlbs       1
Tahini or sesame paste 2 tsp       1
           
Fats, Polyunsaturated         1
Margerine, lower-fat spread 1 tlbs       1
Margerine, stick, tub, or squeeze 1 tsp       1
Mayonnaise, reduced fat 1 tlbs       1
Mayonnaise, regular 1 tsp       1
Miracle Whip Salad Dressing 2 tsp       1
Miracle Whip Salad Dressing, reduced fat 1 tlbs       1
Nuts, walnuts, English 4 halves       1
Oil, corn, safflower, soybean 1 tsp       1
Salad dressing, reduced-fat 2 tlbs       1
Salad dressing, regular 1 tlbs       1
Seeds, pumpkin, sunflower 1 tlbs       1
           
Fats, Saturated          
Bacon, cooked 1 slice       1
Bacon, grease 1 tsp       1
Butter, reduced-fat 1 tlbs       1
Butter, stick 1 tsp       1
Butter, whipped 2 tsp       1
Chitterlings, boiled 2 tlbs       1
Coconut milk 2 tlbs       1
Coconut, sweetened, shredded 2 tlbs       1
Cream cheese, reduced-fat 1 1/2 tlbs 3/4 oz     1
Cream cheese, regular 1 tlbs 1/2 oz     1
Cream, half and half 2 tlbs       1
Fatback or salt pork, 1" cube   1/2 oz     1
Shortening or lard 1 tsp       1
Sour cream, reduced fat 3 tlbs       1
Sour cream, regular 2 tlbs       1
           
Free Foods          
Boullion, broth, consomme          
Boullion, broth, low-sodium          
Candy, hard, sugar-free 1        
Carbonated or mineral water          
Catsup 1 tlbs        
Club soda          
Cocoa powder, unsweetened 1 tlbs        
Coffee          
Cream cheese, fat-free 1 tlbs        
Creamers, non-dairy, liquid 1 tlbs        
Dalad dressing, fat-free, Italian 2 tlbs        
Drink mixes, sugar-free          
Gelatin, dessert, sugar-free          
Gelatin, unflavored          
Gum, sugar-free          
Horseradish          
Jam or jelly, light 2 tsp        
Lemon juice          
Lime juice          
Margarine, fat-free 4 tlbs        
Margarine, reduced-fat 1 tsp        
Mayonnaise, fat-free 1 tlbs        
Mayonnaise, reduced-fat 1 tsp        
Miracle Whip, fat-free 1 tlbs        
Miracle Whip, reduced-fat 1 tsp        
Mustard          
Non-stick cooking spray          
Pickle relish 1 tlbs        
Pickles, dill 1 1/2 med        
Pickles, sweet 2 slices        
Pickles, sweet gherkin   3/4 oz      
Salad dressing, fat-free or low-fat 1 tlbs        
Salsa 1/4 cup        
Soft drinks, sugar-free          
Sour cream, fat-free, reduced fat 1 tlbs        
Soy sauce, regular or light 1 tlbs        
Sugar substitutes, ALL          
Syrup, sugar-free 2 tlbs        
Taco sauce 1 tlbs        
Tea          
Tonic water, sugar-free          
Vinegar          
Whipped topping, light or fat-free 2 tlbs        
Whipped topping, regular 1 tlbs        
Yogurt 2 tlbs        
           
Prepared Foods & Fast Foods     CHO Protein Fat
Alcohol, beer, light 12 oz   1/2    
Alcohol, beer, regular 12 oz   1    
Alcohol, liquer, any type 1 1/2 oz   1    
Alcohol, wine, red 4 oz        
Alcohol, wine, white 4 oz        
Burger King Cheeseburger 1   2 3 3 1/2
Burger King French Fries, Large 1   4 1 5
Burger King French Fries, Medium 1   3 1/2 3 1/2
Burger King French Fries, Small 1   2 1/2 2
Burger King French Fries, Super 1   5 1 6
Burger King Hamburger 1   2 2 1/2 3
Burger King Whopper 1   3 1/2 4 8
Burger King Whopper with cheese 1   3 1/2 5 9
Burrito   5-7 oz 3 1 2
Cheeseburger 1   2 2 3
Chicken breast & wing, breaded and fried 1 each   1 4 6
Chicken nuggets 6   1 2 3
Chicken sandwich grilled 1   2 3 1 1/2
Chicken wings, hot 6 5 oz   5 6 1/2
Chili with bens 1/2 cup   1 1 1
Chow mein 2 cups   1 2 1
Fish sandwich and tartar sauce 1   3 1 4
French fries 1 serving 5 oz 4   4
Frozen dinner   14-17 oz 3 3 6
Frozen dinner, < 340 calories   8-11 oz 2 1/2 1 1/2 1/2
Hamburger, large 1   2 3 4
Hamburger, meatless, soy based   3 oz 1/2 2 1
Hamburger, meatless, vegetable & starch based   3 oz 1 1 1/2
Hamburger, regular 1   2 2 2
Hot dog with bun 1   1 1 2
Lasagna 1/2 cup   1 1 1
Macaroni and cheese 1/2 cup   1 1 1
McDonald's Chicken McNuggets 6   1 2 3
McDonald's French Fries, Large 1   4 1/2 1 5
McDonald's French Fries, Medium 1   4 1 4
McDonald's French Fries, Small 1   2 1/2 2
McDonald's French Fries, Super 1   5 1 1/2 6
McDonald's Quarter Pounder 1   2 1/2 3 4
McDonald's Quarter Pounder with cheese 1   2 1/2 4 6
Pizza, cheese, thin crust   4-5 oz 2 2 2
Pizza, cheese, thin crust 1/4 of 12" 6 oz 2 1/2 2 2 1/2
Pizza, individual pan 1   5 3 6
Pizza, meat topping, thin crust   5 oz 2 2 3 1/2
Pizza, meat, thin crust 1/4 of 12" 6 oz 2 1/2 2 2 1/2
Pot pie   7 oz 2 1/2 1 4
Sandwich, submarine, < 6 gm fat 1 6"   3 2 1
Sandwich, submarine, regular 1 6"   3 1/2 2 3
Soft-serve cone 1 small 5 oz 2 1/2   1
Soup, bean 1 cup   1 1 1/2
Soup, cream 1 cup   1   1
Soup, instant   6 oz 1    
Soup, instant, with beans/lentils   8 oz 2 1/2 1 1/2
Soup, split pea 1/2 cup   1    
Soup, tomato 1 cup   1    
Soup, vegetable beef, chicken noodle 1 cup   1    
Spaghetti with meatballs 1/2 cup   1 1 1
Taco, hard or soft shell 1 3 1/2 oz 1 1 2
Tuna noodle casserole 1/2 cup   1 1 1
Tuna or chicken salad 1/2 cup   1/2 2 2

Revised 9/08


 

 

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