Other Carb Exchange List

Can be substituted for a Starch, Fruit, or Milk exchange.

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Dairy Snacks US Unit Metric Other Carb Fat
  • Chocolate milk, whole
  • Ice cream
  • Ice cream, fat free, no added sugar
  • Ice cream, light
  • Pudding (made with low-fat milk)
  • Pudding, sugar free (made with low-fat milk)
  • Yogurt, frozen, fat-free, no added sugar
  • Yogurt, frozen, fat-free
  • Yogurt, frozen, low-fat
  • Yogurt, fat free with fruit
  • Yogurt, low fat with fruit
1 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/3 cup
1/3 cup
1 cup
1 cup
250 ml
125 ml
125 ml
125 ml
125 ml
125 ml
125 ml
80 ml
80 ml
250 ml
250 ml
2
1
1
1
2
1
1
1
1
3
3
1
2
 
1
 
 
 
 
1
 
1

Bakery Desserts US Unit Metric Other Carb Fat
  • Angel food cake (unfrosted)
  • Brownie (unfrosted)
  • Cake (frosted)
  • Cake (unfrosted)
  • Cupcake (frosted)
  • Doughnut, glazed
  • Doughnut, plain cake
  • Pie, fruit (2 crusts)
  • Pie, pumpkin or custard
  • Sweet roll or danish
1/12th cake
2" square
2" square
2" square
1 small
3.75" across (2 oz)
1 medium (1.5 oz)
1/6 pie
1/8 pie
2.5 oz
1/12th cake
5 cm square
5 cm square
5 cm square
1 small
9.5 cm across (60 g)
1 medium (45 gm)
1/6 pie
1/8 pie
75 g
2
1
2
1
2
2
1.5
3
1
2.5
 
1
1
1
1
2
2
2
2
2

Cookies US Unit Metric Other Carb Fat
  • Cookie
  • Cookie sandwich with creme filling
  • Cookie, fat free
  • Gingersnaps
  • Granola bar
  • Granola bar (fat free)
  • Vanilla wafers
2 small
2 small
2 small
3
1 bar
1 bar
5
2 small
2 small
2 small
3
1 bar
1 bar
5
1
1
1
1
1
2
1
1
1
 
 
1
1

Other Sweets US Unit Metric Other Carb Fat
  • Chocolates
  • Candies, other (hard candy, caramels, mints)
  • Cranberry sauce, jellied
  • Fruit juice bar, 100% juice (frozen)
  • Fruit snack, chewy (fruit concentrate)
  • Gelatin
  • Jam or jelly
  • Salad dressing (fat free)
  • Sherbert
  • Soda pop
  • Syrup, light
  • Syrup, regular
1 oz
1 oz
1/4 cup
1 bar (3 oz)
1 roll (3/4 oz)
1/2 cup
1 Tbsp
1/4 cup
1/2 cup
1 cup (8 oz)
2 Tbsp
1 Tbsp
30 g
30 g
60 ml
1 bar (85 g)
1 roll (20 g)
125 ml
15 ml
60 ml
125 ml
250 ml (240 g)
30 ml
15 ml
1
2
2
1
1
1
1
1
2
3
1
1
2

Alcohol US Unit Metric Other Carb Fat
  • Beer
  • Beer, light
  • Mixed drink
  • Spirits (whiskey, gin, rum, vodka, etc.)
  • Wine
8 oz (1 cup)
12 oz (1.5 cups)
3 oz
1.5 oz
4 oz (1/2 cup)
235 g (250 ml)
350 g (375 ml)
90 g (100 ml)
45 g (50 ml)
115 g (125 ml)
1
1
1
1
1

 

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