One serving (exchange) of a starchy food contains about 15 grams of carbohydrate, up to 3 grams of protein, up to 1 gram of fat, and 80 calories. Starches in the amounts listed below equal one carbohydrate exchange. Choose whole-grain and low-fat starches as often as you can.
| Type | Food | Serving size |
| Bread |
|
|
| |
Bagel, large (4 ounces) |
1/4 (1 ounce) |
| Bread: pumpernickel, rye, unfrosted raisin, white, whole-grain |
1 slice (1 ounce) |
| Bread, reduced-calorie |
2 slices (1 1/2 ounces) |
| Chapati, small (6 inches across) |
1 |
| English muffin |
1/2 |
| Hamburger bun |
1/2 (1 ounce) |
| Hot dog bun |
1/2 (1 ounce) |
| Pancake (4 inches across, 1/4-inch thick) |
1 |
| Pita (6 inches across) |
1/2 |
| Tortilla, flour or corn (6 inches across) |
1 |
| Cereals and grains |
|
|
| |
Barley, cooked |
1/3 cup |
| Bulgur wheat, cooked |
1/2 cup |
| Cereal: bran, oats, spoon-size shredded wheat, frosted cereals |
1/2 cup |
| Cereal, puffed, unfrosted |
1 1/2 cups |
| Cereal, unsweetened, ready-to-eat |
3/4 cup |
| Couscous |
1/3 cup |
| Granola, low-fat or regular |
1/4 cup |
| Grits, cooked |
1/2 cup |
| Pasta, cooked |
1/3 cup |
| Quinoa, cooked |
1/3 cup |
| Rice, cooked: white, brown |
1/3 cup |
| Tabbouleh, prepared |
1/2 cup |
| Wheat germ, dry |
3 tablespoons |
| Wild rice, cooked |
1/2 cup |
| Starchy vegetables |
|
|
| |
Corn |
1/2 cup |
| Corn on the cob, large |
1/2 cob (5 ounces) |
| Mixed vegetables with corn, peas or pasta |
1 cup |
| Parsnips |
1/2 cup |
| Plantain, ripe |
1/3 cup |
| Potato, large, baked with skin |
1/4 (3 ounces) |
| Potato, mashed |
1/2 cup |
| Pumpkin, canned |
1 cup |
| Spaghetti or pasta sauce |
1/2 cup |
| Squash: acorn, butternut |
1 cup |
| Succotash |
1/2 cup |
| Yam or sweet potato, plain |
1/2 cup (4 ounces) |
| Crackers and snacks |
|
|
| |
Animal crackers |
8 |
| Graham crackers (2 1/2-inch squares) |
3 |
| Matzo |
3/4 ounce |
| Melba toast (2 inches by 4 inches) |
4 pieces |
| Oyster crackers |
20 |
| Popcorn, low-fat microwave or popped with no added fat |
3 cups |
| Pretzels |
3/4 ounce |
| Rice cakes (4 inches across) |
2 |
| Saltine crackers |
6 |
| Snack chips, fat-free or baked: tortilla, potato |
15 to 20 (3/4 ounce) |
Modified with permission from "Choose Your Foods: Exchange Lists for Diabetes," which is the basis of a meal planning system. © 2008 American Diabetes Association and American Dietetic Association. While designed primarily for people who have diabetes and others who must follow special diets, the exchange lists are based on principles of good nutrition that apply to everyone.
Beans, peas and lentils count as one carbohydrate exchange and one lean meat exchange, as beans are a good source of protein.
| Type | Food | Serving size |
| Beans, peas and lentils |
|
|
| |
Baked beans |
1/3 cup |
| |
Beans, cooked: black, garbanzo, kidney, lima, navy, pinto, white |
1/2 cup |
| |
Lentils, cooked: brown, green, yellow |
1/2 cup |
| |
Peas, cooked: black-eyed, split, green |
1/2 cup |
| |
Refried beans, canned |
1/2 cup |
Modified with permission from "Choose Your Foods: Exchange Lists for Diabetes," which is the basis of a meal planning system. © 2008 American Diabetes Association and American Dietetic Association. While designed primarily for people who have diabetes and others who must follow special diets, the exchange lists are based on principles of good nutrition that apply to everyone.
Last Updated: 2010-05-04
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