Food Exchange List

MY TOTAL DAILY EXCHANGES

Carbohydrate Exchanges	____________	Carbohydrate Grams	____________
Protein Exchanges	____________	Protein Grams	____________
Fat Exchanges	____________	Fat Grams	____________
Vegetable Exchanges	____________	Calorie Range	____________

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Breakfast		Snack	____________
Carbohydrates	____________	Carbohydrates (Starches, Fruit, Milk)	____________
Starches	____________	Protein	____________
Fruits	____________	Fat	____________
Milk	____________
Protein	____________
Fat	____________

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Lunch		Snack	____________
Carbohydrates	____________	Carbohydrates (Starches, Fruit, Milk)	____________
Starches	____________	Protein	____________
Fruits	____________	Fat	____________
Milk	____________
Protein	____________
Fat	____________

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Dinner		Snack	____________
Carbohydrates	____________	Carbohydrates (Starches, Fruit, Milk)	____________
Starches	____________	Protein	____________
Fruits	____________	Fat	____________
Milk	____________
Protein	____________
Fat	____________

BREAD

Item	Amount
Bagel or English muffin	½ (1 ounce)
Bread: whole-wheat, rye, white, pumpernickel	1 slice
Bread (reduced-calorie)	2 slices
Breadsticks (4 inches by ½ inch, crisp)	4
Dinner roll	1 small (1 ounce)
Hamburger bun, hot dog bun	½ (1 ounce)
Pita bread (6 inches)	½
Raisin bread (unfrosted)	1 slice
Tortilla (6 inches)	1

CEREAL

Item	Amount
Bran Cereal	½ cup
Grits	½ cup
Grape-Nuts, muesli, low-fat granola	¼ cup
Hot cereal: oatmeal, Cream of Wheat	½ cup
Other ready-to-eat cereals (unsweetened)	¾ cup
Puffed cereal (unfrosted)	1½ cups
Shredded wheat	1 biscuit
Shredded wheat (spoon size)	½ cup
Sugar frosted cereal	½ cup

OTHER STARCHES

Item	Amount
Barley, bulgur (cooked)	½ cup
Couscous	1/3 cup
Pasta: spaghetti, noodles, macaroni (cooked)	1/3 cup
Rice: white or brown (cooked)	1/3 cup
Wheat germ	3 tablespoons

PEAS, BEANS AND LENTILS

Item	Amount
Baked beans	1/3 cup
Dried beans, peas (cooked)	½ cup
Lentils	½ cup
Lima beans	2/3 cup

STARCHY VEGETABLES

Item	Amount
Corn	½ cup
Corn on the cob (fresh or frozen)	1 small ear (5 ounces)
Mixed vegetables with corn, peas or pasta	1 cup
Parsnips	½ cup
Peas (green)	½ cup
Potato (baked or boiled)	1 small (3 ounces)
Potato (mashed)	½ cup
Pumpkin	1 cup
Winter squash: acorn, butternut, buttercup, Hubbard	1 cup
Yam, sweet potato (fresh or without added sugar)	½ cup

SOUPS

Item	Amount
Bean	½ cup
Broth-based	1 cup
Cream-based (low-fat or made with skim milk)	1 cup

CRACKERS AND SNACKS

Item	Amount
Animal crackers	8
Graham crackers (2 ½ inch squares)	3
Melba toast	4
Matzo	¾ ounce
Oyster crackers	24
Popcorn (low-fat microwave or popped with no added fat)	3 cups
Pretzel sticks	¾ ounce
Rice cakes or popcorn cakes (4 inches)	2
Rice minicakes or popcorn minicakes	5
Ry-Krisp	4
Saltine crackers (2 inch squares)	6
Snack chips: tortilla, potato (fat-free or baked)	15 to 20

OTHER STARCHES
The following foods are less nutritious and contain more sugar or fat. Use them only occasionally as part of a planned meal or snack.

Item	Amount
Angel food cake (1 ½ inch slice)	1 ounce
Biscuit (2 ½ inches)	1 small
Cake doughnut (plain)	1 small
Chow mein noodles	½ cup
Cookies	2 small (3/4 ounce total)
Cornbread (2 inch square)	1 piece (2 ounces)
Corn muffin (2 inches)	1 (2 ounces)
Croissant	1 small
Croutons	¾ cup
French fries (½ of a small order)	16 to 25
Frozen yogurt	½ cup
Frozen yogurt (fat-free)	1/3 cup
Gelatin (sugar-sweetened)	½ cup
Gingersnaps	3
Ice cream (fat-free and no sugar added)	½ cup
Muffin (cupcake size)	1 small (1 ounce)
Pancake (4 inches)	1
Pudding (sugar-free)	½ cup
Pudding (sugar-sweetened)	¼ cup
Quick bread: banana, pumpkin, zucchini	3/8 inch slice (1 ounce)
Sherbet, sorbet	1/3 cup
Stuffing (bread)	1/3 cup
Taco shells (6 inches)	2
Vanilla wafers	5
Waffle (4 inches)	1
Unfrosted cake (2 inch square)	1

FRUITS

Item	Amount
Apple	1 small (4 ounces or 2 inches across)
Apple, dried	4 rings
Apricots	4 medium
Apricots, dried	8 halves
Banana	½ (4 ounces)
Blackberries	¾ cup
Blueberries	¾ cup
Cantaloupe	1/3 small (1 cup cubed)
Cherries	12 large
Dates	3 medium
Figs, dried	1 ½ medium
Figs, fresh	2 medium or 1½ large
Grapefruit	½ large
Grapes	17 small (3 ounces)
Guava	1 medium
Honeydew melon	1/8 medium (1 cup cubed)
Kiwi	1 large
Kumquats	5 medium
Mango	½ small
Nectarine	1 small
Orange	1 small (2½ inches across, or 6½ ounces)
Papaya	½ medium (1 cup)
Passion fruit	3 medium
Peach	1 medium
Pear	½ large (4 ounces)
Persimmons	2 medium
Pineapple, fresh	¾ cup
Plums	2 small (5 ounces)
Pomegranate	½ medium
Prickly pear	1 large
Prunes	3 medium
Raisins	2 tablespoons
Raspberries	1 cup
Strawberries	1¼ cup
Tangelo	1 medium
Tangerine	2 small (8 ounces)
Watermelon, crushed	1¼ cup
Canned or frozen fruit (unsweetened)
Applesauce, apricots, cherries, fruit cocktail, grapes, peaches, pears, pineapple or plums	½ cup
Grapefruit or mandarin oranges	¾ cup
Fruit juice (unsweetened)
Apple cider, apple juice, apricot nectar, grapefruit juice, orange juice, peach nectar, pear nectar, pineapple juice or tangerine juice	½ cup
Cranberry juice cocktail, grape juice, prune juice or fruit juice blends of 100% juice	1/3 cup
Cranberry juice cocktail (reduced calorie)	1 cup

MILK and MILK PRODUCTS

Item	Amount
Fat-Free and low-fat milk products
Buttermilk (fat-free or low-fat)	1 cup (8 ounces)
Dry milk powder (fat-free)	1/3 cup
Evaporated skim milk	½ cup
Hot chocolate mix (sugar-free, made with water)	1 cup (8 ounces)
Milk (1/2 percent and 1 percent)	1 cup (8 ounces)
Pudding (sugar-free, made with skim milk)	½ cup
Yogurt (fat-free, made with sugar substitute)	2/3 cup (6 ounces)
Yogurt (plain, fat-free)	2/3 cup (6 ounces)
Reduced-fat milk products
Milk (2 percent)	1 cup (8 ounces)
Soy milk (plain)	1 cup (8 ounces)
Yogurt (plain, reduced-fat)	¾ cup
Whole milk products
Evaporated whole milk	½ cup
Milk (whole)	1 cup

MEAT and MEAT SUBSTITUTES

Item	Amount
Lean meats and meat substitutes
Poultry without skin (chicken, turkey, duck, goose, pheasant, Cornish hen)	1 ounce
Wild game (venison, rabbit, elk, buffalo, ostrich)	1 ounce
Dried beans, peas, lentils (cooked)	½ cup
Fish (fresh or frozen)	1 ounce
Herring	1 ounce
Tuna, salmon or mackerel (canned, drained)	1 ounce
Sardines	2 medium
Clams, crab, scallops, oysters, lobster, shrimp, imitation shellfish	1 ounce
Beef, USDA select or choice, fat-trimmed (rib, chuck and rump roasts; ground round; round, sirloin, flank, T-bone, porterhouse steaks)	1 ounce
Lamb (roast, chop, leg)	1 ounce
Pork (tenderloin, center loin chop, ham)	1 ounce
Veal (roast, lean chop)	1 ounce
Cheese (less than 3 grams of fat per ounce)	1 ounce
Cottage cheese (fat-free, low-fat or regular)	¼ cup
Parmesan cheese	2 tablespoons
Egg substitute	¼ cup
Egg whites	2
Hot dog, fat-free or low-fat (less than 3 grams of fat per ounce)	1 small
Luncheon meat, (fat-free or low-fat (less than 3 grams of fat per ounce)	1 ounce
Medium-fat meats and meat substitutes
Poultry with skin	1 ounce
Fried fish	1 ounce
Ground meat (beef, chicken, lamb, turkey)	1 ounce
Beef (meatloaf, corned beef, short ribs, prime cuts trimmed of fat)	1 ounce
Lamb (rib roast)	1 ounce
Veal (cutlet)	1 ounce
Sausage (less than 5 grams of fat per ounce)	1 ounce
Cheese (feta, mozzarella or others with less than 5 grams of fat per ounce)	1 ounce
Ricotta cheese	¼ cup
Egg (limit to 3 a week)	1
Tempeh	¼ cup
Tofu (soybean curd)	½ cup (4 ounces)
High-fat meats and meat substitutes
Pork spareribs, ground pork	1 ounce
Bacon	3 slices
Sausage (Polish, bratwurst, kielbasa)	1 ounce
Breakfast sausage	1 patty or 2 links
Hot dog (turkey, chicken, beef, pork or combination)	1
Luncheon meats (bologna, salami)	1 ounce
Organ meats (liver, heart)	1 ounce
Cheese (American, cheddar, Colby, Monterey Jack, Swiss)	1 ounce
Cheese spread	2 tablespoons
Peanut butter	1 tablespoon (count as 1 meat and 2 fats)

FATS

Item	Amount
Monounsaturated fats
Avocado	2 tablespoons
Nuts: pecans, almonds or cashews	4 to 6
Oil: canola, olive, peanut or sesame	1 teaspoon
Olives, black or ripe	8 large
Olives, green	10 large
Peanut butter, smooth or crunchy	½ tablespoon
Peanuts	10 large
Sesame seeds	1 tablespoon
Tahini or sesame paste	2 teaspoons
Margarine	1 teaspoon
Polyunsaturated fats
Margarine, reduced-fat or light	1 tablespoon
Mayonnaise	1 teaspoon
Mayonnaise, reduced-fat	1 tablespoon
Miracle Whip reduced-fat salad dressing	1 tablespoon
Miracle Whip salad dressing	2 teaspoons
Non-dairy cream substitute, liquid or powder	¼ cup
Salad dressing, reduced-fat	2 tablespoons
Salad dressing, regular	1 tablespoon
Tartar sauce	1 tablespoon
Tartar sauce, reduced-fat	2 tablespoons
Walnuts	4 halves
Saturated fats
Bacon, crisp	1 strip
Bacon fat	1 teaspoon
Butter	1 teaspoon
Butter, reduced-fat	1 tablespoon
Butter, whipped	2 teaspoons
Coconut, shredded	2 tablespoons
Cream cheese	1 tablespoon
Cream cheese, reduced fat	1½ tablespoons
Gravy	2 tablespoons
Half-and-half (light cream)	2 tablespoons
Heavy cream	1 tablespoon
Salt pork	1-inch cube
Shortening or lard	1 teaspoon
Sour cream	2 tablespoons
Sour cream, reduced fat	3 tablespoons

SWEETS, DESSERTS and OTHER CARBOHYDRATES

Food	Amount	Exchanges (servings)
Angel food cake, unfrosted	1½ - inch slice (1 ounce)	1 carbohydrate
Brownie, unfrosted	2-inch square (1 ounce)	1 carbohydrate and 1 fat
Cake, unfrosted	2-inch square (1 ounce)	1 carbohydrate and 1 fat
Cake, frosted	2-inch square (2 ounces)	2 carbohydrates and 1 fat
Cake doughnut, plain	1 small	1 carbohydrate
Chocolate mint patty, small	1 piece (12 grams)	1 carbohydrate
Cookie or sandwich cookie with cream filling	2 small (2/3 ounce total)	1 carbohydrate and 1 fat
Frozen yogurt (fat-free)	1/3 cup	1 carbohydrate
Gelatin (sugar-sweetened)	½ cup	1 carbohydrate
Gingersnaps	3	1 carbohydrate
Hershey’s Milk Chocolate Bar, plain	1½ ounces	2 carbohydrate and 2½ fats
Hershey’s Milk Chocolate Bar, with Almonds	1½ ounces	1 carbohydrate, 2 fats and 1 meat
Hershey’s Kisses, plain chocolate	6 pieces	1 carbohydrate and 2 fats
Hershey’s Kisses, milk chocolate with almonds	6 pieces	1 carbohydrate and 2 fats
Ice cream (fat-free and no sugar added)	½ cup	1 carbohydrate
Jelly beans	14 pieces (1 ounce)	2 carbohydrates
Jelly beans (sugar-free)	25 pieces (1 ounce)	1 carbohydrate
Lindt truffles	3 pieces	1 carbohydrate and 3 fats
Low-carb chocolate-mint wafer bar	1 ounce	½ carbohydrate and 2 fats
M&M’s, plain	1½ ounces	2 carbohydrates and 2 fats
M&M’s, peanut	1¾ ounces	2 carbohydrates, 1½ fats, and 1 meat
Muffin (cupcake size)	1 small (1 ounce)	1 carbohydrate
Nestle’s milk chocolate bar with crisped rice	1½ ounces	2 carbohydrates and 2 fats
Pancake (4 inches across)	1	1 carbohydrate
Pudding (sugar-free)	½ cup	1 carbohydrate
Pudding (sugar-sweetened)	¼ cup	1 carbohydrate
Reese’s Peanut Butter Cup (miniature)	4 pieces	1 carbohydrate and 1 fat
Quick bread: banana, pumpkin, zucchini	3/8-inch slice (1ounce)	1 carbohydrate
Sherbet, sorbet	¼ cup	1 carbohydrate
Snickers bar (fun size)	1 bar (3/4 ounces)	1 carbohydrate and 1 fat
Strawberry twists	2½ ounces	3½ carbohydrates
Vanilla wafers	5	1 carbohydrate
Waffle (4 inches across)	1	1 carbohydrate

FREE FOODS
Beverages

• Water
• Carbonated or flavored water (sugar-free)
• Club soda
• Coffee: regular or decaffeinated
• Diet soft drinks (sugar-free)
• Drink mixes (sugar-free)
• Mineral water
• Tea
• Tonic water (sugar-free)

Seasonings

• Butter flavoring (fat-free)
• Garlic
• Herbs
• Pepper
• Spices
• Flavored extracts
• Horseradish
• Hot pepper sauce
• Lemon juice
• Lime juice
• Non-stick pan spray
• Pimento
• Vinegar
• Wine in cooking
• Worcestershire or soy sauce

Miscellaneous

• Bouillon or broth (fat-free)
• Flavored gelatin (sugar-free)
• Flavored gelatin (sugar-free)
• Gum (sugar-free)
• Sugar substitutes (aspartame, saccharin or acesulfame-K)
• Unflavored gelatin (plain)

Condiments

Item	Amount
Barbecue sauce	1 to 2 tablespoons
Cocktail sauce	1 to 2 tablespoons
Dill pickles	1½ large
Jam or jelly (low-sugar or light)	1 to 2 tablespoons
Ketchup	1 to 2 tablespoons
Margarine, fat-free	4 tablespoons
Mayonnaise, fat-free	1 tablespoon
Miracle Whip Salad Dressing, fat-free	1 tablespoon
Non-dairy creamer	2 tablespoons
Pancake syrup, fat-free	1 to 2 tablespoons
Pickle relish	1 tablespoon
Salad dressing, fat-free	1 tablespoon
Salsa	¼ cup
Sour cream, fat-free	1 tablespoon
Soy sauce (regular or light)	1 tablespoon
Sweet and sour sauce	1 tablespoon
Sweet pickles, bread-and-butter	2 slices
Sweet pickles, gherkin	¾ ounce
Teriyaki sauce	1 tablespoon

Miscellaneous

Item	Amount
Barbecue sauce	1 to 2 tablespoons
Cream cheese, fat-free	1 tablespoon
Cocoa powder, unsweetened	1 tablespoon
Cranberries, sweetened with sugar substitute	½ cup
Hard candy, sugar-free	2 to 3 pieces
Rhubarb, sweetened with sugar substitute	½ cup
Whipped topping (low-fat or fat-free)	2 tablespoons

COMBINATION FOODS LIST

Food	Amount	Exchanges (servings)
Tuna noodle casserole, lasagna, spaghetti with meatballs, macaroni and cheese*	1 cup (8 oz.)	2 carbohydrates, 2 medium-fat meats
Chow mein (without noodles or rice)*	2 cups (16 oz.)	1 carbohydrate, 2 lean meats
Tuna or chicken salad	½ cup (3 ½ oz.)	½ carbohydrate, 2 lean meats, 1 fat
Frozen Entrees and Meals
Dinner-type meal*	Generally 14-17 oz.	3 carbohydrates, 3 medium-fat meats, 3 fats
Meatless burger, soy based	3 oz.	½ carbohydrate, 2 lean meats
Meatless burger, vegetable and starch based	3 oz.	1 carbohydrate, 1 lean meat
Pizza, cheese thin crust*	¼ of 12 inch pizza (6 oz.)	2 carbohydrates, 2 medium-fat meats, 1½ fats
Pizza, meat topping, thin crust*	½ of 12 inch pizza (6 oz.)	2 carbohydrates, 2 medium-fat meats, 1½ fats
Pot pie*	1 (7 oz.)	2 ½ carbohydrates, 1 medium-fat meat, 3 fats
Entrée or meal with less than 340 calories*	About 8-11 oz.	2-3 carbohydrates, 1-2 lean meats
Soups
Bean*	1 cup (8 oz.)	1 carbohydrate, 1 very lean meat
Cream (made with water)*	1 cup (8 oz.)	1 carbohydrate, 1 fat
Instant*	6 oz. prepared	1 carbohydrate
Instant with beans/lentils*	1 cup (8 oz.) prepared	2½ carbohydrates, 1 very lean meat
Split pea (made with water)*	½ cup (4 oz.)	1 carbohydrate
Tomato (made with water)*	1 cup (8 oz.)	1 carbohydrate
Vegetable beef, chicken noodle, or other broth-type*	1 cup (8 oz.	1 carbohydrate

FAST FOODS LIST

Food	Amount	Exchanges (servings)
Burrito with beef*	1 (5-7 oz.)	3 carbohydrates, 1 medium-fat, 1 fat
Chicken nuggets*	6	1 carbohydrate, 2 medium-fat meats, 1 fat
Chicken breast and wing, breaded and fried*	1 each	1 carbohydrate, 4 medium-fat meats, 2 fats
Chicken wings, hot*	6 (5 oz.)	1 carbohydrate, 5 medium-fat meats, 1½ fats
Fish sandwich with tartar sauce	1	3 carbohydrates, 1 medium-fat meat, 3 fats
French fries*	1 medium serving (5 oz.)	4 carbohydrates, 4 fats
Hamburger, regular*	1	2 carbohydrates, 2 medium-fat meats
Hamburger, large*	1	2 carbohydrates, 3 medium-fat meats, 1 fat
Hot dog with bun*	1	1 carbohydrate, 1 high-fat meat, 1 fat
Individual pan pizza*	1	5 carbohydrates, 3 medium-fat meats, 3 fats
Pizza, cheese, thin crust*	¼ of 12 inch pizza (about 6 oz.)	2½ carbohydrates, 2 medium-fat meats, 1½ fats
Pizza, meat, thin crust*	¼ of 12 inch pizza (about 6 oz.)	2½ carbohydrates, 2 medium-fat meats, 2 fats
Soft-serve cone	1 small (5 oz.)	2½ carbohydrates, 1 fat
Submarine sandwich (regular)*	1 sub (6 inch)	3½ carbohydrates, 2 medium-fat meats, 1 fat
Submarine sandwich (less than 6 grams fat)*	1 sub (6 inch)	3 carbohydrates, 2 very lean meats
Taco, hard or soft shell*	1 (3-3 ½ oz.)	1 carbohydrate, 1 medium-fat meat, 1 fat

* = 400 mg or more of sodium per exchange

Sources
American Diabetes Association
Mayo Clinic

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