Starch Exchanges

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Bread

15 g Carb., 3 g Protein, 0-1 g Fat

80 Calories
  • Bagel
  • Bread
  • English muffin
  • Hot dog bun
  • Hamburger bun
  • Pita
  • Roll
  • Tortilla, corn
  • Tortilla, flour
  • Waffle, reduced fat
1/2 (1 oz)
1 slice (1 oz)
1/2
1/2 (1 oz)
1/2 (1 oz)
1/2 of 6" diameter
1 small (1 oz)
1 (6" diameter)
1 (7.5" diameter)
1 (4.5" square)
1/2 (30 g)
1 slice (30 g)
1/2
1/2 (30 g)
1/2 (30 g)
1/2 of 15 cm diameter
1 small (30 g)
1 (15 cm diameter)
1 (19 cm diameter)
1 (11 cm square)

Cereals & Grains

15 g Carb., 3 g Protein, 0-1 g Fat

80 Calories
  • Bran cereal
  • Bulgur
  • Cereal, puffed
  • Cereal, shredded wheat
  • Cereal, sweetened
  • Cereal, unsweetened
  • Cornmeal (dry)
  • Couscous
  • Flour (dry)
  • Granola, low fat
  • Grape-Nuts
  • Grits
  • Kasha
  • Millet
  • Muesli
  • Oats
  • Pasta
  • Rice milk
  • Rice, white or brown
  • Wheat germ
1/2 cup
1/2 cup
1.5 cups
1/2 cup
1/2 cup
3/4 cup
3 Tbsp
1/3 cup
3 Tbsp
1/4 cup
1/4 cup
1/2 cup
1/2 cup
1/4 cup
1/4 cup
1/2 cup
1/2 cup
1/2 cup
1/3 cup
3 Tbsp
125 ml
125 ml
375 ml
125 ml
125 ml
175 ml
125 ml
80 ml
45 ml
60 ml
60 ml
125 ml
125 ml
60 ml
60 ml
125 ml
125 ml
125 ml
80 ml
45 ml

Starchy Vegetables

15 g Carb., 3 g Protein, 0-1 g Fat

80 Calories
  • Baked beans
  • Corn
  • Corn on cob
  • Mixed vegetables (corn, peas, or pasta)
  • Peas, green
  • Plantain
  • Potato
  • Potato, mashed
  • Squash, winter (acorn, butternut)
  • Yam, sweet potato
1/3 cup
1/2 cup
1 medium (5 oz)
1 cup
1/2 cup
1/2 cup
1 small (3 oz)
1/2 cup
1 cup
1/2 cup
80 ml
125 ml
1 medium (140 g)
250 ml
125 ml
125 ml
1 small (85 g)
125 ml
250 ml
125 ml

Crackers & Snacks

15 g Carb., 3 g Protein, 0-1 g Fat

80 Calories
  • Matzoh
  • Popcorn (fat free)
  • Potato chips (fat free)
  • Pretzels
  • Rice cakes
  • Saltines
  • Tortilla chips (fat free)
  • Whole wheat crackers (fat free)
3/4 oz
3 cups
3/4 oz
3/4 oz
2 (4" diameter)
6
3/4 oz
3/4 oz
20 g
700 ml
20 g
20 g
2 (10 cm diameter)
6
20 g
20 g

Dried Beans, Peas & Lentils

Starch Exchange + 1 Very Lean Meat Exchange

80 + 35 Calories
  • Beans (garbanzo, pinto, kidney, white)
  • Lima beans
  • Lentils
  • Peas (split, black-eyed)
  • Miso
1/2 cup
2/3 cup
1/2 cup
1/2 cup
3 Tbsp
125 ml
160 ml
125 ml
125 ml
45 ml

High Fat Starchy Foods

Starch Exchange + 1 Fat Exchange

125 (80 + 45) Calories
  • Biscuit
  • Chow mein noodles
  • Corn bread
  • Cracker, butter type
  • Croutons
  • French fried potatoes
  • Granola
  • Hummus
  • Muffin
  • Pancake
  • Popcorn, microwave
  • Stuffing, corn or wheat (cooked)
  • Taco shell
  • Waffle
  • Whole wheat crackers (fat added)
1 (2.5" diameter)
1/2 cup
2" cube (2 oz)
6
1 cup
3 oz
1/4 cup
1/3 cup
1 small (1.5 oz)
2 cakes (4" diameters)
3 cups
1/3 cup
2 shells (6" wide)
1 (4.5" square)
1 oz
1 (2.5" diameter)
125 ml
5 cm cube (55 g)
6
250 ml
85 ml
60 ml
80 ml
1 small (40 g)
2 cakes (10 cm diameters)
700 ml
80 ml
2 shells (15 cm wide)
1 (11 cm square)
30 g

Very High Fat Starchy Foods

Starch Exchange + 2 Fat Exchange

170 (80 + 90) Calories
  • Tortilla chips
  • Potato chips
6-12 (1 oz)
12-18 (1 oz)
6-12 (30 g)
12-18 (30 g)

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