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Food Exchanges
Fruits
15 grams carbohydrate
0 grams protein
0 grams fat
2 grams fiber
60 calories
| apple 1 small or applesauce 1/2 cup |
watermelon 1 cup |
| apricots 4 |
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| banana 1/2 medium |
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| blackberries 3/4 cup |
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| blueberries 3/4 cup |
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| cantaloupe 1/4 melon or 1 cup |
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| cherries 12 |
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| figs 2 |
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| fruit cocktail 1/2 cup |
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| grapefruit 1/2 |
Dried fruit |
| grapes 15 |
dried apple 4 rings |
| honeydew 1/8 or 1 cup |
dried apricots 7 halves |
| kiwi 1 large |
dates 2 |
| mango small 1/2 |
figs 2 |
| nectarine 1 small |
Prunes 3 |
| orange 1 small |
raisins 2 T. |
| papaya 1/2 |
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| peach 1 |
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| pear 1/2 large, 1 small, 2 canned halves |
Fruit Juices |
| plums 2 |
1/2 cup grapefruit juice |
| persimmon 2 |
1/2 cup apple, orange or pineapple juice |
| pineapple 3/4 cup raw 1/3 cup canned |
1/3 cup prune, grape or cranberry juice |
| raspberries 1 cup |
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| strawberries 1 cup |
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| tangerine 1 large 2 small |
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Vegetables
5 grams carbohydrate
2 grams protein
0 grams fat
2-3 grams fiber
25 calories
Unless otherwise noted, the serving size for one vegetable exchange is 1/2 cup cooked
vegetables or vegetable juice, or 1 cup raw vegetables, or 2 cups greens
artichoke (1/2 medium), asparagus, greens beans (green, wax, Italian),
bean sprouts, beets, broccoli, brussel sprouts, cabbage,
carrots, cauliflower, eggplant, kohlrabi, leeks, mushrooms,
okra, onions, peapods, peppers, rutabaga, sauerkraut,
spinach, summer squash, tomato (1 large), turnips, zucchini
Starches
15 grams carbohydrate
3 grams protein
.5 grams fat
2 grams fiber
75 calories
| Cereals |
Breads |
| bran cereals 1/2 cup |
white, wheat, rye 1 slice |
| cold cereals 1/2 cup |
bread sticks 2 |
| granola, low-fat 1/4 cup |
English muffin 1/2 |
| Grape-Nuts 1/4 cup |
hamburger bun 1/2 |
| shredded wheat 1/2 cup |
hot dog bun 1/2 |
| puffed cereal 1 & 1/2 cups |
Lender's bagel 1/2 |
| muesli 1/4 cup |
roll (1 oz) 1 |
| wheat germ 3 T. |
pita (6 ") 1/2 |
| waffle (4&1/2"sq.) 1 |
tortilla (6") 1 |
| Grains |
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| couscous 1/3 cup |
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| kasha 1/2 cup |
Starchy Vegetables |
| grits 1/2 cup |
potato (3 oz) 1 small |
| millet 1/4 cup |
plantain 1/2 cup |
| oats 1/2 cup |
potato, mashed 1/2 cup |
| pasta 1/2 cup |
sweet potato 1/2 cup |
| rice 1/3 cup |
winter squash 1 cup |
| corn niblets 1/2 cup 1 small cob |
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| Crackers & Snacks |
Dried beans, peas, lentils
Plus 1 lowfat protein exchange |
| Animal crackers 8 |
baked beans 1/3 cup |
| Graham crackers 3 |
beans & peas 1/2 cup |
| matzoh 3/4 oz. |
lentils 1/2 cup |
| Melba toast 4 slices |
lima beans 2/3 cup |
| Oyster crackers 24 |
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| popcorn (low-fat) 3 cups |
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| pretzels 3/4 oz |
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| rice cakes 2 |
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| Saltines 6 |
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| chips (fat-free) 15 (3/4 oz.) |
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Proteins
(Very Low Fat)
0 grams carbohydrate
7 grams protein
0-1 grams fat
0 grams fiber
30 calories
Cod, flounder, haddock, sole, shrimp, venison, buffalo, ostrich, lobster, scallops,
crab, perch 1 oz.
Fat-free cheese 1 oz., nonfat or low-fat cottage cheese 1/4 cup
Beans peas & lentils 1/2 cup (Plus 1 starch exchange)
Proteins
Moderately Low-Fat
7 grams protein
3 grams fat
50 calories
Fish: salmon, halibut, mackeral, herring, snapper, bluefish, trout, tuna,
whitefish, sardines 1 oz.
Poultry: skinless chicken, turkey, Cornish hen, duck or pheasant 1 oz.
Meat: lean beef (round, sirloin, flank steak, tenderloin, stewing beef,) Canadian
bacon, loin pork chop, fresh ham, boiled ham 1 oz.
Cheese: whole milk cottage cheese 1/4 cup
Proteins
Moderately High Fat
7 grams protein
5 grams fat
75 calories
Meats: ground beef, meatloaf, corned beef, short ribs, prime rib, porterhouse
steak, lamb, ground veal 1 oz.
Poultry: chicken with skin 1 oz.
Fish: Any fried fish 1 oz.
Cheese: feta, mozzarella 1 oz., ricotta cheese 1/4 cup (2 oz.)
eggs 1
soy milk 1 cup
tempeh 1/4 cup
tofu 1/2 cup (4 oz.)
Proteins
High Fat
7 grams protein
8 grams fat
100 calories
Pork: spareribs, ground pork, sausage 1 oz.
Cheese: all regular cheeses (America, cheddar, Swiss) 1 oz.
chicken or turkey hot dogs 1 (10/lb)
All processed luncheon meats: bologna, salami, etc. 1 oz.
Sausages: bratwurst, knockwurst, etc. 1 oz.
hot dog (beef or pork) 1 (10/lb)
Count the following as one protein, plus one fat exchange:
peanut butter (contains monounsaturated fat) 2 T.
Milk Exchanges
12 grams carbohydrate
7 grams protein
Skim & Very Low fat Milk
(0-3 grams fat per serving) (100 calories)
skim or 1 % milk, 1 cup
evaporated skim milk 1/2 cup
nonfat yogurt 1 cup
acidophilus milk 1 cup
Low Fat Milk
(5 grams fat per serving)(120 calories)
2% milk 1 cup
low-fat yogurt 1 cup
Whole Milk
(8 grams of fat per serving)
(150 calories)
whole milk 1 cup
goat's milk 1 cup
kefir 1 cup
Fats
4 grams fat
40 calories
| avacado 1/8 |
butter 1 tsp. |
| oil (olive, canola, peanut) 1 tsp. |
bacon 1 slice |
| olives (black) 8 large |
coconut 2 T. |
| olives (green) 10 large |
cream 2 T. |
| almonds, cashews 6 nuts |
cream cheese 1 T. |
| mixed nuts 6 nuts |
shortening 1 tsp. |
| peanuts 10 nuts peanut butter 2 tsp. |
sour cream 2 T. |
| pecans 4 halves |
tahini paste 2 tsp. |
| walnuts 4 halves |
mayonnaise 1 tsp. |
| pumpkin seeds 1 T. |
margarine (soft) 1 tsp. |
| sunflower seeds 1 T. < |
oils (corn, soy) 1 tsp. |
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