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Basic Exchanges:
Category calories carbs (g) protein (g) fat (g)
Fats 45 0 0 0-5
Fruits 60 15 0 0
Meats & Substitutes 35-100 0 7 0-8
Milks 90-150 12 8 0-8
Non-Starchy Vegetables 25 5 2 0
Starches 80 15 3 0-1
Basic Food Exchange List
Food Name Serving Size Calories Carbs Protein Fat Category
1% Milk1CUP9012g8g0 - 3gMilks
1/2% Milk1CUP9012g8g0 - 3gMilks
2% Milk1CUP12012g8g3 - 5gMilks
5%-fat cottage cheese0.25CUP550g7g0 - 3gMeats & Substitues
Almonds, cashews6PCS450g0g0 - 5gFats
Apple juice/cider0.5CUP6015g0g0 - 0gFruits
Apple, unpeeled, small1EA6015g0g0 - 0gFruits
Apples, dried4PCS6015g0g0 - 0gFruits
Applesauce, unsweetened0.5CUP6015g0g0 - 0gFruits
Apricots, canned0.5CUP6015g0g0 - 0gFruits
Apricots, dried8PCS6015g0g0 - 0gFruits
Apricots, fresh4EA6015g0g0 - 0gFruits
Artichoke1CUP255g2g0 - 0gNonstarchy Vegetables
Artichoke hearts1CUP255g2g0 - 0gNonstarchy Vegetables
Asparagus1CUP255g2g0 - 0gNonstarchy Vegetables
Avocado, medium2TBSP450g0g0 - 5gFats
Bacon3PCS1000g7g5 - 8gMeats & Substitues
Bacon, cooked1PCS450g0g0 - 5gFats
Bacon, greese1TSP450g0g0 - 5gFats
Bagel0.25EA8015g3g0 - 1gStarches
Baked Beans0.33CUP8015g3g0 - 1gStarches
Banana, small1EA6015g0g0 - 0gFruits
Bean sprouts1CUP255g2g0 - 0gNonstarchy Vegetables
Beans (green, wax, Italian)1CUP255g2g0 - 0gNonstarchy Vegetables
Beef: Most beef products (ground beef, meat loaf, corned beef, short ribs, prime rib)1OZ750g7g3 - 5gMeats & Substitues
Beef: USDA select or choice grades of lean beef (round, sirloin, flank, tenderloin, roast, steak, g1OZ550g7g0 - 3gMeats & Substitues
Beets1CUP255g2g0 - 0gNonstarchy Vegetables
Blackberries0.75CUP6015g0g0 - 0gFruits
Blueberries0.75CUP6015g0g0 - 0gFruits
Bran Cereals0.5CUP8015g3g0 - 1gStarches
Bread sticks (4" x 1/2")4EA8015g3g0 - 1gStarches
Bread, reduced-calorie2PCS8015g3g0 - 1gStarches
Bread, white, whole wheat, rye1PCS8015g3g0 - 1gStarches
Broccoli1CUP255g2g0 - 0gNonstarchy Vegetables
Brussels sprouts1CUP255g2g0 - 0gNonstarchy Vegetables
Bulgur0.5CUP8015g3g0 - 1gStarches
Butter, reduced-fat1TBSP450g0g0 - 5gFats
Butter, stick1TSP450g0g0 - 5gFats
Butter, whipped2TSP450g0g0 - 5gFats
Buttermilk, low-fat or fat-free1CUP9012g8g0 - 3gMilks
Cabbage1CUP255g2g0 - 0gNonstarchy Vegetables
Cantaloupe, small1CUP6015g0g0 - 0gFruits
Carrots1CUP255g2g0 - 0gNonstarchy Vegetables
Cauliflower1CUP255g2g0 - 0gNonstarchy Vegetables
Celery1CUP255g2g0 - 0gNonstarchy Vegetables
Cereals, cooked0.5CUP8015g3g0 - 1gStarches
Cereals, unsweetened, ready-to-eat0.75CUP8015g3g0 - 1gStarches
Cheese with 1g of fat or less per ounce1OZ350g7g0 - 1gMeats & Substitues
Cheese: All regular cheeses such as American, cheddar, Monterery Jack, Swiss1OZ1000g7g5 - 8gMeats & Substitues
Cheeses with 3g of fat or less per ounce1OZ550g7g0 - 3gMeats & Substitues
Cherries, sweet, canned0.5CUP6015g0g0 - 0gFruits
Cherries, sweet, fresh12EA6015g0g0 - 0gFruits
Chitterlings, boiled2TBSP450g0g0 - 5gFats
Coconut milk1TBSP450g0g0 - 5gFats
Coconut, sweetened, shredded2TBSP450g0g0 - 5gFats
Corn0.5CUP8015g3g0 - 1gStarches
Corn on cob, large0.5EA8015g3g0 - 1gStarches
Cornmeal (dry)3TBSP8015g3g0 - 1gStarches
Cranberry juice cocktail0.33CUP6015g0g0 - 0gFruits
Cranberry juice cocktail, reduced-calorie1CUP6015g0g0 - 0gFruits
Cream cheese, reduced-fat1.5TBSP450g0g0 - 5gFats
Cream cheese, regular1TBSP450g0g0 - 5gFats
Cream, half and half2TBSP450g0g0 - 5gFats
Cucumber1CUP255g2g0 - 0gNonstarchy Vegetables
Dates3EA6015g0g0 - 0gFruits
Egg1EA750g7g3 - 5gMeats & Substitues
Egg substitues, plain0.25CUP350g7g0 - 1gMeats & Substitues
Egg whites2EA350g7g0 - 1gMeats & Substitues
Eggplant1CUP255g2g0 - 0gNonstarchy Vegetables
English muffin0.5EA8015g3g0 - 1gStarches
Evaporated fat-free milk0.5CUP9012g8g0 - 3gMilks
Evaporated whole milk0.5CUP15012g8g5 - 8gMilks
Fat-free cheese1OZ350g7g0 - 1gMeats & Substitues
Fat-free dry milk0.33CUP9012g8g0 - 3gMilks
Fat-free milk1CUP9012g8g0 - 3gMilks
Fat-free or low-fat cottage cheese0.25CUP350g7g0 - 1gMeats & Substitues
Feta Cheese1OZ750g7g3 - 5gMeats & Substitues
Figs, dried1.5EA6015g0g0 - 0gFruits
Figs, fresh1.5EA6015g0g0 - 0gFruits
Fish: Any fried fish product1OZ750g7g3 - 5gMeats & Substitues
Fish: Fresh or frozen cod, flounder, haddock, halibut, trout; tuna, fresh or canned in water1OZ350g7g0 - 1gMeats & Substitues
Flour (dry)3TBSP8015g3g0 - 1gStarches
Fruit cocktail0.5CUP6015g0g0 - 0gFruits
Fruit juice blends, 100% juice0.33CUP6015g0g0 - 0gFruits
Game: Duck or pheasant (no skin), venison, buffalo, ostrich1OZ350g7g0 - 1gMeats & Substitues
Game: Goose (no skin), rabbit1OZ550g7g0 - 3gMeats & Substitues
Garbanzo, pinto, kidney, white, split, black-eyed0.5CUP8015g3g0 - 1gStarches
Goat's milk1CUP15012g8g5 - 8gMilks
Granola, low-fat0.25CUP8015g3g0 - 1gStarches
Grape juice0.33CUP6015g0g0 - 0gFruits
Grape-Nuts0.25CUP8015g3g0 - 1gStarches
Grapefruit juice0.5CUP6015g0g0 - 0gFruits
Grapefruit sections, canned0.75CUP6015g0g0 - 0gFruits
Grapefruit, large0.5EA6015g0g0 - 0gFruits
Grapes, small17EA6015g0g0 - 0gFruits
Grated Parmesan2TBSP550g7g0 - 3gMeats & Substitues
Green onions or scallions1CUP255g2g0 - 0gNonstarchy Vegetables
Greens (collard, kale, mustard, turnip)1CUP255g2g0 - 0gNonstarchy Vegetables
Grits0.5CUP8015g3g0 - 1gStarches
Herring (uncreamed or smoked)1OZ550g7g0 - 3gMeats & Substitues
Honeydew melon1CUP6015g0g0 - 0gFruits
Hot dog (turkey or chicken)1EA1000g7g5 - 8gMeats & Substitues
Hot dog or hamburger bun0.5EA8015g3g0 - 1gStarches
Hot dogs with 1g of fat or less per ounce1OZ350g7g0 - 1gMeats & Substitues
Hot dogs with 3g of fat or less per ounce1.5OZ550g7g0 - 3gMeats & Substitues
Kasha0.5CUP8015g3g0 - 1gStarches
Kefir1CUP15012g8g5 - 8gMilks
Kiwi1EA6015g0g0 - 0gFruits
Kohlrabi1CUP255g2g0 - 0gNonstarchy Vegetables
Lamb: Rib roast, ground1OZ750g7g3 - 5gMeats & Substitues
Lamb: Roast, chop or leg1OZ550g7g0 - 3gMeats & Substitues
Leeks1CUP255g2g0 - 0gNonstarchy Vegetables
Lentils0.5CUP8015g3g0 - 1gStarches
Lima Beans0.66CUP8015g3g0 - 1gStarches
Liver, heart1OZ550g7g0 - 3gMeats & Substitues
Lower-fat spread (30%-50% vegetable oil)1TBSP450g0g0 - 5gFats
Mandarin oranges, canned0.75CUP6015g0g0 - 0gFruits
Mango, small0.5CUP6015g0g0 - 0gFruits
Margarine stick, tub or squeeze1TSP450g0g0 - 5gFats
Mayonnaise, reduced-fat1TBSP450g0g0 - 5gFats
Mayonnaise, regular1TSP450g0g0 - 5gFats
Millet0.33CUP8015g3g0 - 1gStarches
Miracle Whip, reduced-fat1TBSP450g0g0 - 5gFats
Miracle Whip, regular2TSP450g0g0 - 5gFats
Miso3TBSP8015g3g0 - 1gStarches
Mixed (50% peanuts)6PCS450g0g0 - 5gFats
Mixed vegetables (without corn, peas or pasta)1CUP255g2g0 - 0gNonstarchy Vegetables
Mixed vegetables with corn, peas or pasta1CUP8015g3g0 - 1gStarches
Mozzarella1OZ750g7g3 - 5gMeats & Substitues
Muesli0.25CUP8015g3g0 - 1gStarches
Mushrooms1CUP255g2g0 - 0gNonstarchy Vegetables
Nectarine, small1EA6015g0g0 - 0gFruits
Oats0.5CUP8015g3g0 - 1gStarches
Oil (canola, olive, peanut)1TSP450g0g0 - 5gFats
Oil (corn, safflower, soybean)1TSP450g0g0 - 5gFats
Okra1CUP255g2g0 - 0gNonstarchy Vegetables
Olives (green, stuffed)10EA450g0g0 - 5gFats
Olives (ripe black)8EA450g0g0 - 5gFats
Onions1CUP255g2g0 - 0gNonstarchy Vegetables
Orange juice0.5CUP6015g0g0 - 0gFruits
Orange, small1EA6015g0g0 - 0gFruits
Oysters6EA550g7g0 - 3gMeats & Substitues
Pancake (4" x 1/4")1EA8015g3g0 - 1gStarches
Papaya1CUP6015g0g0 - 0gFruits
Pasta0.33CUP8015g3g0 - 1gStarches
Pea pods1CUP255g2g0 - 0gNonstarchy Vegetables
Peach, medium, fresh1EA6015g0g0 - 0gFruits
Peaches, canned0.5CUP6015g0g0 - 0gFruits
Peanut butter1TBSP1000g7g5 - 8gMeats & Substitues
Peanut butter, smooth or crunchy0.5TBSP450g0g0 - 5gFats
Peanuts10PCS450g0g0 - 5gFats
Pear, large, fresh0.5EA6015g0g0 - 0gFruits
Pears, canned0.5CUP6015g0g0 - 0gFruits
Peas, green0.5CUP8015g3g0 - 1gStarches
Pecans4PCS450g0g0 - 5gFats
Peppers1CUP255g2g0 - 0gNonstarchy Vegetables
Pineapple juice0.5CUP6015g0g0 - 0gFruits
Pineapple, canned0.5CUP6015g0g0 - 0gFruits
Pineapple, fresh0.75CUP6015g0g0 - 0gFruits
Pita0.5EA8015g3g0 - 1gStarches
Plantain0.5CUP8015g3g0 - 1gStarches
Plums, canned0.5CUP6015g0g0 - 0gFruits
Plums, dried (prunes)3EA6015g0g0 - 0gFruits
Plums, small2EA6015g0g0 - 0gFruits
Pork: Lean pork (fresh ham, canned, cured or boiled; Canadian bacon; Tenderloin1OZ550g7g0 - 3gMeats & Substitues
Pork: Spareribs, ground pork, pork sausage1OZ1000g7g5 - 8gMeats & Substitues
Pork: Top loin, chop, Boston butt, cutlet1OZ750g7g3 - 5gMeats & Substitues
Potato, baked with skin3OZ8015g3g0 - 1gStarches
Potato, boiled0.5CUP8015g3g0 - 1gStarches
Potato, mashed0.5CUP8015g3g0 - 1gStarches
Poultry: Chicken (dark meat, with skin), ground turkey or ground chicken, fried chicken (with skin)1OZ750g7g3 - 5gMeats & Substitues
Poultry: Chicken or Turkey (white meat, no skin)1OZ350g7g0 - 1gMeats & Substitues
Poultry: Chicken, turkey (dark meat, no skin); chicken (white meat, with skin)1OZ550g7g0 - 3gMeats & Substitues
Processed sandwich meats (chipped beef, turkey ham)1OZ350g7g0 - 1gMeats & Substitues
Processed sandwich meats (turkey, pastrami or kielbasa)1OZ550g7g0 - 3gMeats & Substitues
Processed sandwich meats with 8g of fat or less per ounch (bologna, pimento loaf, salami)1OZ1000g7g5 - 8gMeats & Substitues
Prune juice0.33CUP6015g0g0 - 0gFruits
Puffed cereal1.5CUP8015g3g0 - 1gStarches
Radishes1CUP255g2g0 - 0gNonstarchy Vegetables
Raisins2TBSP6015g0g0 - 0gFruits
Raspberries1CUP6015g0g0 - 0gFruits
Rice, white or brown0.33CUP8015g3g0 - 1gStarches
Ricotta0.25CUP750g7g3 - 5gMeats & Substitues
Roll, plain, small1EA8015g3g0 - 1gStarches
Salad dressing, reduced-fat2TBSP450g0g0 - 5gFats
Salad dressing, regular1TBSP450g0g0 - 5gFats
Salad greens (endive, escarole, lettuce, romaine, spinach)1CUP255g2g0 - 0gNonstarchy Vegetables
Salmon (fresh or canned), catfish1OZ550g7g0 - 3gMeats & Substitues
Sardines (canned)2EA550g7g0 - 3gMeats & Substitues
Sauerkraut1CUP255g2g0 - 0gNonstarchy Vegetables
Sausage with 1g of fat or less per ounce1OZ350g7g0 - 1gMeats & Substitues
Sausage with 5g of fat or less per ounce1OZ750g7g3 - 5gMeats & Substitues
Sausage, such as bratwurst, Italian, knockwurst, Polish, smoked1OZ1000g7g5 - 8gMeats & Substitues
Seeds: pumpkin, sunflower1TBSP450g0g0 - 5gFats
Sesame seeds1TBSP450g0g0 - 5gFats
Shellfish: Clams, crab, lobster, scallops, shrimp, imitation shellfish1OZ350g7g0 - 1gMeats & Substitues
Shortening or lard1TSP450g0g0 - 5gFats
Shredded Wheat0.5CUP8015g3g0 - 1gStarches
Sour cream, reduced-fat3TBSP450g0g0 - 5gFats
Sour cream, regular2TBSP450g0g0 - 5gFats
Soy milk1CUP12012g8g3 - 5gMilks
Soy milk, low-fat or fat-free1CUP9012g8g0 - 3gMilks
Spinach1CUP255g2g0 - 0gNonstarchy Vegetables
Squash, winter (acorn, butternut, pumkin)1CUP8015g3g0 - 1gStarches
Strawberries1.25CUP6015g0g0 - 0gFruits
Sugar-frosted cereal0.5CUP8015g3g0 - 1gStarches
Summer squash1CUP255g2g0 - 0gNonstarchy Vegetables
Sweet acidophilus milk1CUP12012g8g3 - 5gMilks
Tahini or sesame paste2TSP450g0g0 - 5gFats
Tangerines, small2EA6015g0g0 - 0gFruits
Tofu0.5CUP750g7g3 - 5gMeats & Substitues
Tomato1CUP255g2g0 - 0gNonstarchy Vegetables
Tomato sauce1CUP255g2g0 - 0gNonstarchy Vegetables
Tomato/vegetable juice1CUP255g2g0 - 0gNonstarchy Vegetables
Tomatoes, canned1CUP255g2g0 - 0gNonstarchy Vegetables
Tortilla, corn (6")1EA8015g3g0 - 1gStarches
Tortilla, flour (10")0.33EA8015g3g0 - 1gStarches
Tortilla, flour (6")1EA8015g3g0 - 1gStarches
Tuna (canned in oil, drained)1OZ550g7g0 - 3gMeats & Substitues
Turnips1CUP255g2g0 - 0gNonstarchy Vegetables
Veal: Cutlet (ground or cubed, unreaded)1OZ750g7g3 - 5gMeats & Substitues
Veal: Lean chop, roast1OZ550g7g0 - 3gMeats & Substitues
Waffle (4")1EA8015g3g0 - 1gStarches
Walnuts, English Nuts4PCS450g0g0 - 5gFats
Water chestnuts1CUP255g2g0 - 0gNonstarchy Vegetables
Watercress1CUP255g2g0 - 0gNonstarchy Vegetables
Watermelon1.25CUP6015g0g0 - 0gFruits
Wheat germ3TBSP8015g3g0 - 1gStarches
Whole Milk1CUP15012g8g5 - 8gMilks
Yam, sweet potato, plain0.5CUP8015g3g0 - 1gStarches
Yogurt, fat-free, flavored, sweetened0.66CUP9012g8g0 - 3gMilks
Yogurt, plain (made from whole milk)0.75CUP15012g8g5 - 8gMilks
Yogurt, plain, fat-free0.66CUP9012g8g0 - 3gMilks
Yogurt, plain, low-fat0.75CUP12012g8g3 - 5gMilks
Zucchini1CUP255g2g0 - 0gNonstarchy Vegetables