trim club

Exchange Lists


Carbohydrates Proteins Fats Sweets Fruits Vegetables Combo Misc. Free

Breads

1 carbohydrate exchange
15 g carbohydrates + 1.5-3 g protein per exchange

FoodExchange Size
Imperial (US)Metric

100% Whole Grain Bread

1 oz / slice28.35 g / 1 slice

100% Whole Grain English Muffin

1/21/2

100% Whole Grain Roll

1/21/2

100% Whole Grain Tortilla/Wrap (Small)

11

Bagel, White, 3 in / 7.5 cm

1/21/2

Bagel, Whole Grain, 3 in / 7.5 cm

1/21/2

Baguette, White

1 oz / 1.5 inch28.35 g / 4 cm

Baguette, Whole Grain

1 oz / 1.5 inch28.35 g / 4 cm

Graham Cracker, Square, 2.5 in / 6.5 cm

33

Hamburger Bun, White

11

Hamburger Bun, Whole Grain

11

Hotdog Bun, White

11

Hotdog Bun, Whole Grain

11

Pancakes, Whole Grain (frozen)

1.5 oz45 g

Pita Bread, Large, White

1/21/2

Pita Bread, Large, Whole Grain

1/21/2

Pita Bread, Small, White

11

Pita Bread, Small, Whole Grain

11

Pumpernickel Bread

1 oz / slice28.35 g / 1 slice

Rice Bread

1 oz / slice28.35 g / 1 slice

Rice Cakes

22

Rice Cakes, Mini

66

Rice Crackers

66

Rye Bread

1 oz / slice28.35 g / 1 slice

Rye Crackers (CrispBreads)

22

Soda Crackers

66

Spelt Bread

1 oz / slice28.35 g / 1 slice

SWG Bread

1 oz / slice28.35 g / 1 slice

SWG English Muffin

1/2 muffin1 oz / 28.35 g

SWG Roll

1/2 roll1 oz / 28.35 g

SWG Tortilla / Wrap (Medium)

1 oz / 1/2 wrap28.35 g / 1/2 wrap

Wheat/Brown Wrap/Tortilla (small)

1 oz / 1 wrap28.35 g / 1 wrap

Wheat/Brown/Rye Bagel, 3 in / 7.5 cm

1/2 bagel1/2 bagel

Wheat/Brown/Rye Bread

1 oz / 1 slice28.35 g / 1 slice

Wheat/Brown/Rye Roll

11

White Bread

1 oz / 1 slice28.35 g / 1 slice

White English Muffin

11

White Roll

11

White Wrap/Tortilla (Medium)

1 oz / 1/2 wrap28.35 g / 1/2 wrap

White Wrap/Tortilla (Small)

1 oz / 1 wrap28.35 g / 1 wrap

Whole Grain Crackers

2/3 oz / 4 small21 g / 4 small

Whole Grain Tortilla/Wrap (Medium)

1 oz / 1/2 wrap28.35 g / 1/2 wrap

Whole Grain Tortilla/Wrap (Small)

1 oz / 1 wrap28.35 g / 1 wrap

Breakfast Meal

1 carbohydrate exchange
15 g carbohydrates + 2-3 g protein per exchange

FoodExchange Size
Imperial (US)Metric

Breakfast Cereal Kashi

1 cup28.35 g

Breakfast Cereal, Bran-Based

1/2 cup28.35 g

Granola, Commercial

1/4 cup28.35 g

Granola, Homemade

1/2 cup28.35 g

Muesli

1/2 cup28.35 g

Natural Puffed Rice

1 cup28.35 g

Natural Puffed Wheat

1 cup28.35 g

Oatmeal (Cooked)

1/2 cup28.35 g

Oats (Uncooked)

2 tbsp28.35 g

Raw Granola

1/2 cup28.35 g

Rice Cereal

1 cup28.35 g

Shredded Wheat

1/2 cup28.35 g

SWG Cereal

1 cup28.35 g

Starchy Vegetables

1 carbohydrate exchange
15 g carbohydrates + 2 g protein per exchange

FoodExchange Size
Imperial (US)Metric

Corn/Maize, on the Cob (Cooked)

1 ear63 g

Corn/Maize (Cooked)

1/290 g

Jerusalem Artichoke

1/2 cup75 g

Parsnips

1/285 g

Potato (Sweet)

1/2 cup100 g

Potato (White)

1/2 cup80 g

Pumpkin

3/4180 g

Squash (Winter, including Butternut, Acorn)

3/4 cup180 g

Water Chestnuts

1/4 cup40 g

Yam

1/2 cup70 g

Grains

1 carbohydrate exchange
15-22 g carbohydrates + 3-7 g protein per exchange

FoodExchange Size
Imperial (US)Metric

Amaranth (Cooked)

1/3 cup60 g

Barley (Cooked)

1/3 cup60 g

Brown Rice (Cooked)

1/3 cup60 g

Brown Rice (Uncooked)

1 tbsp57 g

Brown Rice Pasta (Cooked)

1/2 cup70 g

Buckwheat (Cooked)

1/2 cup90 g

Buckwheat (Uncooked)

2 tbsp22.5 g

Buckwheat Groats (Cooked)

1/2 cup90 g

Buckwheat Groats (Uncooked)

2 tbsp22.5 g

Bulgur/Bourghoul (Cooked)

1/2 cup90 g

Cold Cereal, Corn-based

2/3 cup20 g

Cold Cereal, Oat-based

1 cup28.35 g

Cold Cereal, Rice-based, not puffed

2/3 cup20 g

Corn Meal/Polenta (Cooked)

1/3 cup80 g

Corn Meal/Polenta (Uncooked

2 tbsp20 g

Couscous (Cooked)

1/2 cup90 g

Green Wheat/Freekeh (Cooked)

1/2 cup90 g

Green Wheat/Freekeh (Uncooked)

3 tbsp28.35 g

Grits (Cooked)

3/4 cup180 g

Hot Cereal, Porridge, Wheat (Cooked)

1/2 cup120 g

Kamut (Cooked)

1/2 cup90 g

Kamut (Uncooked)

2 tbsp22.5 g

Light/Homemade Granola

1/4 cup25 g

Millet (Cooked)

1/2 cup90 g

Millet (Uncooked)

2 tbsp22.5 g

Oat Groats (Cooked)

1/2 cup90 g

Oat Groats (Uncooked)

2 tbsp20 g

Pasta, Gnocchi

1/2 cup95 g

Pasta, Ravioli, Vegetable

1/2 cup95 g

Pasta, Tortellini, Vegetable

1/2 cup95 g

Quinoa (Cooked)

1/2 cup90 g

Quinoa (Uncooked)

2 tbsp20 g

Raw Granola

1/4 cup28.35 g

Rice Flour

2 tbsp20 g

Rice, Basmati, Brown (Cooked)

1/2 cup90 g

Rice, Basmati, White (Cooked)

1/2 cup90 g

Rye Flour

3 tbsp20 g

Spelt (Cooked)

1/2 cup90 g

Spelt (Uncooked)

2 tbsp22.5 g

Spelt Pasta (Cooked)

1/2 cup70 g

Spelt Pasta (Uncooked)

1 oz28.35 g

SWG Cereal

1/2 cup28.35 g

SWG Cereal with Milk

1/2 cup28.35 g

SWG Pasta (Cooked)

1/2 cup70 g

SWG Pasta (Uncooked)

1 oz28.35 g

Wheat Flour

2 tbsp20 g

White Pasta (Cooked)

1/2 cup70 g

White Pasta (Uncooked)

1 oz28.35 g

White Rice (Cooked)

1/2 cup90 g

White Rice (Uncooked)

1 tbsp57 gr

Whole Wheat Pasta (Cooked)

1/2 cup70 g

Whole Wheat Pasta (Uncooked)

1 oz28.35 g

Wild Rice (Cooked)

1/2 cup90 g

Wild Rice (Uncooked)

1 tbsp57 g

Legumes / Pulses / Beans

1 exchange = 1 carbohydrate + 1 protein exchange
15 g carbohydrates + 7 g protein per exchange

FoodExchange Size
Imperial (US)Metric

Adzuki Beans

1/2 cup85 g

Anasazi Beans

1/2 cup85 g

Black Beans

1/2 cup85 g

Black-Eyed Peas

1/2 cup85 g

Brown Lentils

1/2 cup85 g

Cannellini Beans

1/2 cup85 g

Fava/Broad Beans

1/2 cup85 g

Garbanzo Beans (Chickpeas)

1/2 cup85 g

Great Northern Beans

1/2 cup85 g

Green Peas

1/2 cup85 g

Hummus

1/4 cup60 g

Kidney Beans

1/2 cup85 g

Lima Beans

1/2 cup85 g

Mung Beans

1/2 cup85 g

Navy Beans

1/2 cup85 g

Pink Beans

1/2 cup85 g

Pinto Beans

1/2 cup85 g

Red Lentils

1/2 cup85 g

White Beans

1/2 cup85 g

Yellow Peas

1/2 cup85 g

Chili, Commercial Ready-made, without meat

1/2 cup85 g

Chili, Organic Ready-made, without meat

1/2 cup85 g

Miso Soup

1 cup240 ml

Bean Spread, Organic

1/3 cup80 g

Bean Spread, Regular

1/3 cup80 g

Chickpea Flour

1/3 cup31 g

Bean/Legume Flour

1/4 cup31 g


Carbohydrates Proteins Fats Sweets Fruits Vegetables Combo Misc. Free

Nuts and Seeds

1 exchange = 0.5 protein + 1 fat

FoodExchange Size
Imperial (US)Metric

Almond Flour / Meal

1/2 oz (2 Tbsp.)14 g

Almonds

1/2 oz (12 whole.)14 g

Brazil Nuts

1/2 oz (3 whole)14 g

Butternuts

1/2 oz (2 Tbsp.)14 g

Cashews

1/2 oz (2 Tbsp.)14 g

Chia Seeds

1/2 oz (2 Tbsp.)14 g

Filberts

1/2 oz (9 whole)14 g

Hazelnuts

1/2 oz (9 whole)14 g

Hemp Seeds

1/2 oz (2 Tbsp.)14 g

Hickory Nuts

1/2 oz (2 Tbsp.)14 g

Macadamia Nuts

1/2 oz (4 whole)14 g

Nut Butter

1 Tbsp.14 g

Peanuts

1/2 oz (2 Tbsp.)14 g

Pecans

1/2 oz (4 whole)14 g

Pine Nuts

1/2 oz (2 Tbsp.)14 g

Pistachios

1/2 oz (2 Tbsp.)14 g

Pumpkin Seeds

1/2 oz (2 Tbsp.)14 g

Sesame Seeds

1/2 oz (2 Tbsp.)14 g

Sunflower Seeds

1/2 oz (2 Tbsp.)14 g

Tahini

1 Tbsp.14 g

Walnuts

1/2 oz (6 whole)14 g

Cheese, Raw, Vegan

1 oz28.35 g

Poultry, Lean

1 exchange = 1 protein
(7-8 g protein, 1-3 g fat)

FoodExchange Size
Imperial (US)Metric

Chicken (White)

1 oz28.35 g

Cornish Hen

1 oz28.35 g

Duck

1 oz28.35 g

Goose

1 oz28.35 g

Natural Bacon / Rasher (Poultry)

1 slice1 slice

Natural Bacon / Rasher (Turkey)

1 slice1 slice

Natural Sausage / Banger (Poultry)

1 oz28.35 g

Natural Sausage / Banger (Turkey)

1 oz28.35 g

Pheasant

1 oz28.35 g

Quail

1 oz28.35 g

Turkey (Dark)

1 oz28.35 g

Turkey (White)

1 oz28.35 g

Poultry, Semi-Lean

1 exchange = 1 protein
(7 g protein, 3-5 g fat)

FoodExchange Size
Imperial (US)Metric

Natural Bacon (Turkey)

1 slice1 slice

Natural Sausage (Poultry)

2 oz57 g

Natural Sausage (Turkey)

2 oz57 g

Ham, Poultry

1 oz28.35 g

Frankfurter, Poultry

11

Cold Cuts, Poultry, Regular

1 oz28.35 g

Chicken, Canned

1 oz28.35 g

Pork, Lean

1 exchange = 1 protein
(7-8 g protein, 1-3 g fat)

FoodExchange Size
Imperial (US)Metric

Pork Loin Chop, lean

1 oz28.35 g

Pork Loin Roast, lean

1 oz28.35 g

Pork Tenderloin, lean

1 oz28.35 g

Pork, Semi-Lean

1 exchange = 0.5 protein + 0.5 fat

FoodExchange Size
Imperial (US)Metric

Cold Cuts, Pork, Regular

1 oz28.35

Canadian Bacon

1 oz28.35

Ham, Pork, Regular

1 oz28.35

Ham, Pork, Lean

1 oz28.35

Ham, Deviled

1 oz28.35

Beef, Lean

1 exchange = 1 protein
(6-7 g protein, 1-5 g fat)

FoodExchange Size
Imperial (US)Metric

Bottom Round Roast/Steak

1 oz28.35 g

Eye of Round Roast/Steak

1 oz28.35 g

Grass-fed 85% Lean Ground

1 oz28.35 g

Grass-fed Rib Eye Steak, extra-lean)

1 oz28.35 g

Grass-fed Strip Steak, extra-lean)

1 oz28.35 g

Grass-fed Tenderloin

1 oz28.35 g

Sirloin Tip Side Steak

1 oz28.35 g

Top Round Roast/Steak

1 oz28.35 g

Top Sirloin Steak

1 oz28.35 g

Cold Cut, Beef, Regular

1 oz28.35 g

Beef, Semi-Lean

1 exchange = 1 protein
(6-7 g protein, 2-7 g fat)

FoodExchange Size
Imperial (US)Metric

Frankfurter, Beef, Lean

1 oz28.35 g

Breakfast Steak

1 oz28.35 g

Cold Cuts, Beef, Lean

1 oz28.35 g

Cold Cut, Beef, Regular

1 oz28.35 g

Chili, Commercial Readymade, with meat

1/2 cup120 ml

Chili, Organic Readymade, with meat

1/2 cup120 ml

Beef Loin Chop, lean

1 oz28.35 g

Beef Loin Roast, lean

1 oz28.35 g

Beef Tenderloin, lean

1 oz28.35 g

Other Meat, Lean

1 exchange = 1 protein
(8-10 g protein, 1-2 g fat)

FoodExchange Size
Imperial (US)Metric

Rabbit / Hare

1 oz28.35 g

Venison (Deer, Elk, Moose Etc.)

1 oz28.35 g

Boar / Wild Pig

1 oz28.35 g

Goat

1 oz28.35 g

Other Meat, Semi-Lean

1 exchange = 1 protein
(6-7 g protein, 3-5 g fat)

FoodExchange Size
Imperial (US)Metric

Mutton (Lamb, Sheep), Regular

1 oz28.35 g

Mutton (Lamb, Sheep), Lean

1 oz28.35 g

Eggs

1 exchange = 1 protein
(6-7 g protein, 0-5 g fat)

FoodExchange Size
Imperial (US)Metric

Egg (omega-3)

1 egg1 egg

Egg (organic, grass-fed, free-range, farm-fresh)

1 egg1 egg

Egg White

2 whites2 whites

Egg Yolk

1 yolk1 yolk

Egg Substitute (egg white based)

1/4 cup60 ml

Egg Substitute (vegan, protein-based)

1 egg equivalent1 egg equivalent

Egg, Regular

1 egg1 egg

Seafood

1 exchange = 1 protein
(4-7 g protein, 0-3 g fat)

FoodExchange Size
Imperial (US)Metric

Ahi Tuna Steak

1 oz28.35 g

Bass (Freshwater)

1 oz28.35 g

Bass (Sea)

1 oz28.35 g

Catfish

1 oz28.35 g

Clams/Cockles

1 oz28.35 g

Cod

1 oz28.35 g

Crabmeat

1 oz28.35 g

Crayfish

1 oz28.35 g

Flounder

1 oz28.35 g

Grouper

1 oz28.35 g

Haddock

1 oz28.35 g

Halibut

1 oz28.35 g

Herring

1 oz28.35 g

Lobster Meat

1 oz28.35 g

Mackerel

1 oz28.35 g

Mahi Mahi

1 oz28.35 g

Mussels

1 oz28.35 g

Octopus

1 oz28.35 g

Perch (Freshwater)

1 oz28.35 g

Perch (Ocean)

1 oz28.35 g

Rockfish

1 oz28.35 g

Roughy

1 oz28.35 g

Salmon

1 oz28.35 g

Sardines

1 oz28.35 g

Scallops

1 oz28.35 g

Shark

1 oz28.35 g

Shrimp

1 oz28.35 g

Snapper

1 oz28.35 g

Sole

1 oz28.35 g

Squid

1 oz28.35 g

Swordfish

1 oz28.35 g

Tilapia

1 oz28.35 g

Trout

1 oz28.35 g

Tuna (Dark)

1 oz28.35 g

Tuna (White)

1 oz28.35 g

Whitefish

1 oz28.35 g

Tuna, canned in water, drained

1 oz28.35 g

Tuna, canned in canola or olive oil, drained

1 oz28.35 g

Tuna, canned in vegetable oil, drained

1 oz28.35 g

Salmon, canned

1 oz28.35 g

Dairy, Low Fat & Carbohydrate

1 exchange = 1 protein
(6-7 g protein)

FoodExchange Size
Imperial (US)Metric

Cottage Cheese (Organic), 0-1%

1/4 cup57 g

Cottage Cheese (Organic), 2%

1/4 cup57 g

Cottage Cheese (Grass-Fed or Raw), 0-1%

1/4 cup57 g

Cottage Cheese (Grass-Fed or Raw), 2%

1/4 cup57 g

Goat Cheese, semi- and hard

1/2 oz14 g

Goat Cheese, soft

1 oz28.35 g

Grass-fed or Raw Cheese, semi- and hard

1/2 oz14 g

Ricotta Cheese, 0-1%

1/4 cup57 g

Ricotta Cheese, 2%

1/4 cup57 g

String or Block Cheese, Low-Fat

1/4 cup57 g

Dairy, Low Fat & High Carbohydrate

1 exchange = 0.5 protein + 0.5 carbohydrate
(4-14 g protein, 12-14 g carbohydrates)

FoodExchange Size
Imperial (US)Metric

Goat Milk

1 cup240 ml

Greek Yogurt

6 oz180 g

Greek Yogurt, Low-Fat

6 oz180 g

Kefir, Low-Fat

1 cup240 ml

Light Yogurt, 0%

6 oz180 g

Low-Fat Yogurt, 2%

6 oz180 g

Milk (organic), Skim

1 cup240 ml

Milk, Chocolate Skim or Low-Fat(0-2%)

1/2 cup120 ml

Milk, Raw or Grass-Fed, Reduced Fat or Skim

1 cup240 ml

Milk, Regular, Low-Fat (1%)

1 cup240 ml

Milk, Regular, Low-Fat (2%)

1 cup240 ml

Milk, Regular, Skim (0%)

1 cup240 ml

Yogurt, Flavored, 0-1%

1/2 cup120 g

Yogurt, Flavored, 2-3%

1/2 cup120 g

Yogurt, Plain, 0-1%

1/2 cup120 g

Yogurt, Plain, 2-3%

1/2 cup120 g

Yogurt, Organic Vegan, Flavored

4 oz120 g

Yogurt, Organic Vegan, Plain

6 oz180 g

Yogurt, Plain

6 oz180 g

Dairy, High Fat & Low Carbohydrate

1 exchange = 0.5 protein + 0.5 fat
(6-7 g protein, 5-7 g fat)

FoodExchange Size
Imperial (US)Metric

Milk, Raw or Grass-Fed, Full Fat

1 cup240 ml

Milk, Regular, Full Fat (3.25%+)

1 cup240 ml

Milk, Chocolate, Full Fat (3.25%+)

1/2 cup120 ml

Vegan Substitutes, Low Carbohydrate

1 exchange = 1 protein
(7 g Protein)

FoodExchange Size
Imperial (US)Metric

Seitan

1 oz28.35

Bacon-Style Seitan Strip/Rasher

1 oz28.35

Sausage (Seitan)

1 oz28.35

Cold Cuts (Seitan)

1 oz28.35

Vegan Substitutes, Moderate Carbohydrate

1 exchange = 1 protein + 0.25 carbohydrate + 0.25 fat
(4-8 g Carbohydrate, 4-8 g Protein, 2-6 g Fat)

FoodExchange Size
Imperial (US)Metric

Edamame

1/2 cup85 g

Bacon-Style Soy Strips/Rashers

1 oz28 g

Cold Cuts (Soy)

1 oz28 g

Natto

1 oz28 g

Sausage (Soy)

1 oz28 g

Soy Flakes, organic

3/4 oz21 g

Soybeans, Fuyu (fermented)

3 oz88 g

Tempeh

1.5 oz45 g

Tofu, Organic

3 oz88 g

Tofu, Organic Sprouted

1.5 oz45 g

Vegan Substitutes, High Carbohydrate

1 exchange = 0.5 protein + 0.5 carbhydrate
(7 g Protein, 15 g Carbohydrate)

FoodExchange Size
Imperial (US)Metric

Fu

2 oz57 g

Misc. Vegetarian / Vegan

1 Protein exchange = 5-7 g Protein

FoodExchange Size
Imperial (US)Metric

Quorn, Regular

2 oz57 g

Yeast, Brewers

1 tbsp14 g

Yeast, Nutritional

1 tbsp14 g


Carbohydrates Proteins Fats Sweets Fruits Vegetables Combo Misc. Free

Oils

1 exchange = 1 fat (5 g fat)

FoodExchange Size
Imperial (US)Metric

Oil

1 tsp5 ml

Almond Oil

1 tsp5 ml

Avocado Oil

1 tsp5 ml

Chia Seed Oil

1 tsp5 ml

Clarified Butter (Ghee)

1 tsp5 ml

Coconut Butter

1 tsp10 g

Coconut Oil

1 tsp5 ml

Cod Liver Oil

1 tsp5 ml

Fish Oil

1 tsp5 ml

Flax Seed Oil

1 tsp5 ml

Halibut Liver Oil

1 tsp5 ml

Hazelnut Oil

1 tsp5 ml

High-oleic Safflower Oil

1 tsp5 ml

High-oleic Sunflower Oil

1 tsp5 ml

Macadamia Nut Oil

1 tsp5 ml

Olive Oil

1 tsp5 ml

Olives

55

Low-Protein Dairy

1 exchange = 1 fat (5 g fat)

FoodExchange Size
Imperial (US)Metric

Butter

1 tsp5 g

Cream Cheese

1/2 oz14 g

Cream Cheese, Light

1 oz28.5 g

Cream, Light

2 tbsp57 g

Ice Cream

1/2 cup120 g

Sour Cream, Low-Fat

2 tbsp57 g

Whipped Cream (fresh)

2 tbsp57 g

Moderate-Protein Dairy

1 exchange = 0.5 protein + 0.5 fat
6-7 g protein + 5 g fat

FoodExchange Size
Imperial (US)Metric

Brick Cheese (Full Fat)

1/2 oz14 g

Cheese, farm-fresh/grass-fed/ raw milk, hard

1/2 oz14 g

Cheese, farm-fresh/grass-fed/ raw milk, soft

1/2 oz14 g

Rind Cheese (i.e. Brie, Camembert)

1 oz28.35 g

High-Fat Meat

1 exchange = 1 Protein + 0.5 Fat
(5-9 g protein + 5-16 g fat)

FoodExchange Size
Imperial (US)Metric

Frankfurter/Hot Dog, Beef

1 frank1 hot dog

Frankfurter/Hot Dog, Pork

1 frank1 hot dog

Frankfurter/Hot Dog, Poultry

1 frank1 hot dog

Bacon, Regular

1 strip1 strip

Bacon, Reduced Fat

2 strips2 strips

Spreads/Sauces/Condiments/Dressings

1 exchange = 0.5 carbohydrate + 0.5 fat
(0-3 g carbohydrates, 3-10 g fat, 0-4 g protein)

FoodExchange Size
Imperial (US)Metric

Cheese Sauce, Packaged/Instant, Prepared

1/4 cup60 ml

Hollandaise Sauce

1 tbsp14 ml

Margarine, Organic Omega-3

1 tsp5 ml

Mayonnaise, Light/Low-Fat

1 tbsp14 g

Mayonnaise, Omega-3 Type

1/2 tbsp7 g

Mayonnaise, Regular

1/2 tbsp7 g

Mayonnaise-Based Sauce

1 tbsp14 g

Olive Tapenade

2 tbsp28.35 g

Pasta Sauce, White, Jarred/Canned, Light

1/4 cup60 ml

Pasta Sauce, White, Alfredo

1 tbsp14 ml

Pasta Sauce, White, Jarred/Canned

1 tbsp14 ml

Salad Dressing, Low/Reduced Fat

2 tbsp30 ml

Salad Dressing, Organic

1 tbsp14 ml

Salad Dressing, Regular

1 tbsp14 ml

Sauce, Instant White or Cream-Type, Prepared

3 tbsp45 ml

Other Fats

1 exchange = 1 fat (5 g fat)

FoodExchange Size
Imperial (US)Metric

Almond Milk, higher Fat (Pacific, Blue Diamond, Rice Dream)

1 cup240 ml

Artichoke hearts or bottoms, marinated, in oil

1/2 cup65 g

Avocado

1 oz28.35 g

Cheese, Vegan

1 oz28.35 g

Chocolate (high % cocoa)

1 oz28.35 g

Cocoa powder (unsweetened)

1 tbsp15 g

Coconut

1 oz28.35 g

Coconut Milk, Light

6 tbsp85 ml

Coconut Milk, Regular

2 tbsp30 ml

Flax Seeds

1/2 oz14 g

Hemp Milk

1 cup240 ml

Alcohol *

1 exchange = 0.5 Carbohydrate + 1 Fat Equivalent
(15-20 g carbohydrates+fat equivalents)

FoodExchange Size
Imperial (US)Metric

Beer or Ale, Light

10 fl oz300 ml

Beer or Ale, Regular

7 fl oz200 ml

Champagne

4 fl oz120 ml

Liqueur, Sweet

1 fl oz30 ml

Liquor, Unsweetened

1.5 fl oz45 ml

Wine, Red, Dry

4 fl oz120 ml

Wine, White, Dry

4 fl oz120 ml

* Alcohol is metabolized in the body in a manner similar to fats


Carbohydrates Proteins Fats Sweets Fruits Vegetables Combo Misc. Free

Desserts

1 dessert exchange = 1 carbohyrate + 1 fat
15-22 g carbohydrates + 5-6 g fat per exchange

FoodExchange Size
Imperial (US)Metric

Brownie, All-Natural (mix/ready-made), 2 in / 5 cm

11

Cake, “Sugar-free”

1 oz28.25 g

Cake, All-Natural (mix/ready-made)

1.5 oz45 g

Cake, Coffeecake

1 oz28.25 g

Cake, Cream/Cheese-Type

2 oz57 g

Cake, Flourless Torte

1.5 oz45 g

Cake, from mix, low-fat prep

1 oz28.25 g

Cake, from mix, regular prep

1 oz28.25 g

Cake, Gluten-free

1 oz28.25 g

Cake, Multi-Layer

1 oz28.25 g

Cake, not angel food

1.5 oz45 g

Carob Candy

1 oz28.25 g

Cookie, “Sugar-free”

1 cookie1 cookie

Cookie, 2″ diameter, unfrosted

1 cookie1 cookie

Cookie, Sandwich-type 2 in / 5 cm

1 cookie1 cookie

Cookie, Wafer-type

22

Doughnut Holes

33

Doughnut, 3-inch

11

Doughnut, Filled

1/21/2

Doughnut, Mini

22

Frozen Dessert, Cream-Type, Non-Dairy

1/2 cup120 g

Frozen Dessert, Vegan

1/2 cup120 g

Frozen Yogurt

1/2 cup120 ml

Granola Bar

11

Ice Cream, Regular

1/2 cup120 g

Marshmallow Treat 2 in / 5 cm

11

Mousse

1/2 cup120 ml

Natural Low-Fat Ice Cream

1/2 cup120 g

Pie, Cream

1.5 oz45 g

Pie, Fruit

1.5 oz45 g

Pie, Meringue

1.5 oz45 g

Pie, Nut

1 oz28.35 g

Shortbread Cookies 2 in / 5 cm

1.5 oz45 g

Sponge Cake

1 oz28.35 g

Sweets

1 sweet exchange = 1 carbohydrate
15-28.35 g carbohydrates per exchange

FoodExchange Size
Imperial (US)Metric

Angel Food Cake (mix/ready-made)

2 oz57 g

Chai, Sweetened

1 cup240 ml

Cookie, Fruit/Newton 2 in / 5 cm

11

Fruit Juice or Drink (<50% fruit)

1/2 cup120 ml

Gelatin, Flavored, Regular

1/2 cup120 ml

Gelatin, Flavored, Sugar-Free

FreeFree

Pancakes, white flour, 1.5 oz / 40 gm (frozen)

11

Pudding, All-Natural, low-fat (mix/ready-made)

1/2 cup120 ml

Pudding, Organic Vegan

4 oz120 g

Sorbet

1/2 cup120 ml

Waffles, white flour, 4 in / 10 cm (frozen)

11

Jam/marmalade (100% fruit)

2 tsp14 g

Sweeteners

1 sweetener exchange = 1/3 carbohyrate
5 g carbohydrates per exchange

FoodExchange Size
Imperial (US)Metric

Agave Nectar

1 tsp5 ml

Coconut Sugar

1 tsp5 g

Honey

1 tsp5 ml

Maple Syrup

1 tsp5 g

Molasses

1 tsp5 g

Organic Whole Cane Sugar

1 tsp5 g

Xylitol

2 tsp10 g


Carbohydrates Proteins Fats Sweets Fruits Vegetables Combo Misc. Free

Fruits

1 fruit carbohydrate exchange
15 g carbohydrates per exchange

FoodExchange Size
Imperial (US)Metric

Apple, 3 in / 7.5 cm

11

Applesauce and other fruit sauces

1/2 cup125 g

Apple Butter

2 tbsp36 g

Apricot Butter

2 tbsp36 g

Apricots

4 small4 small

Banana, 7-8 in / 19 cm

1/21/2

Blackberries

1 cup144 g

Blueberries

1 cup148 g

Boysenberries

1 cup144 g

Cantaloupe / Muskmelon

1 cup156 g

Casaba Melon

1 cup156 g

Cherries

12 cherries95 g

Chutney

3 tbsp50 g

Coconut Water

1 cup240 ml

Cranberries

1 cup100 g

Cranberries, Dried

3 tbsp21 g

Cranberries, Cooked/Canned/Sauce

3 tsp18 g

Currants, Fresh

1 cup112 g

Dates, Mejdool

2 dates48 g

Dates, Deglet Noor

3 dates21 g

Dried Fruit

3 tbsp21 g

Elderberries

3/4 cup109 g

Figs, 2 in / 5 cm

2 figs100 g

Fruit curd

2 tbsp60 g

Fruit juice 100% (fresh-squeezed/pressed)

1/2 cup120 ml

Gooseberries

1 cup150 g

Grapefruit, 3.5 in / 9 cm

11

Grapes

17 grapes85 g

Guava

22

Honeydew Melon

1 cup170 g

Kiwi Fruit, 2.5 in / 6.5 cm

2138 g

Kumquat

5 komquats95 g

Lemons

freefree

Limes

freefree

Loganberries

1 cup147 g

Loquat

612 g

Mango, Fresh

1/2 mango103 g

Mango, Dried, Unsweetened, 0.35 sq in / 5.8 sq cm

4 stips20 g

Nectarine, 2.5 in / 6.5 cm

11

Orange, 2.5 in / 6.5 cm

11

Papaya, 5×3 in / 12.5×7.5 cm

1/21/2

Peach, 3 in / 7.5 cm

11

Pear, 3×2 in / 7.5 x 5 cm

11

Persimmon, Japanese (Fuyu)

1/21/2

Persimmon, American

1/21/2

Pineapple

3/4 cup120 g

Plums, 2 in / 5 cm

22

Pomegranate, 3.5 in / 9 cm

1/31/3

Prunes

33

Raisins

2 tbsp18 g

Raspberries

1 cup123 g

Strawberries

1 cup152 g

Tangerines, 2.25 in / 5.7 cm

22

Watermelon

1 cup152 g

Canned Fruit, in Water, Drained

1 cup240 g

Canned Fruit, in Juice or Light Syrup

1/2 cup120 g

Canned Fruit, in Heavy Syrup, Drained

1/3 cup80 g

Fruit Juice Shake, Non-Dairy

1/2 cup120 g

Vegetable+fruit juice blend

2/3 cup160 g


Carbohydrates Proteins Fats Sweets Fruits Vegetables Combo Misc. Free

Salads / Vegetables

1 salad/vegetable exchange = up to 5 g carbohydrate + 2 g protein

FoodExchange Size
Imperial (US)Metric

Artichoke, Globe, Medium (125 g)

11

Asparagus

freefree

Bamboo Shoots

freefree

Beet Greens

freefree

Beets / Beet Root

1 cup170 g

Bok Choy (Cooked)

freefree

Broccoli (Uncooked)

1 cup88 g

Broccoli (Cooked)

2/3 cup120 g

Broccoli Rabe/Raab

freefree

Brussels Sprouts (Cooked)

1 cup155 g

Cabbage, Chinese

freefree

Cabbage, Regular

1 cup90 g

Carrots

1 cup120 g

Cauliflower (Uncooked)

freefree

Cauliflower (Cooked)

1 cup180 g

Celery

freefree

Chard

1 cup145 g

Chicory Greens

freefree

Collard Greens (Cooked)

1 cup145 g

Cucumber

freefree

Daikon

freefree

Dandelion Greens (Cooked)

1 cup105 g

Eggplant, roasted

1 cup96 g

Endive

freefree

Escarole

freefree

Fennel

1 bulb200 g

Green Beans

1 cup135 g

Jicama

1 cup130 g

Kale

1 cup130 g

Kohlrabi

1 cup150 g

Leek (Uncooked)

1 cup90 g

Lettuce

freefree

Mushrooms, Fresh

freefree

Mustard Greens (Cooked)

freefree

Okra

1 cup184 g

Onion, Green/Spring (Scallion)

freefree

Onion, White (Uncooked)

1/2 cup80 g

Parsley

freefree

Pepper (Bell)

1 cup150 g

Pepper (Hot)

freefree

Radishes

freefree

Rhubarb

freefree

Rutabaga

2/3 cup160 g

Seaweed, Dried or Blanched

freefree

Seaweed, Pickled

1/4 cup37.5 g

Spaghetti Squash (Cooked)

3/4 cup120 g

Spinach (Cooked)

1 cup190 g

Sprouts, Alfalfa

freefree

Sprouts, Bean

1 cup100 g

Tomato, 3 in / 7.5 cm

11

Tomato Sauce

1/2 cup120 ml

Turnip

1 cup130 g

Turnip Greens (Cooked)

1 cup165 g

Vegetable Juice

1 cup240 ml

Vegetables

1 cup150 g

Zucchini / Summer Squash

freefree

Starchy Vegetables

* Starchy vegetables are considered carbohydrates;
portion sizes are found in the carbohydrate exchange lists.
Starchy vegetables include the following:

  • Corn/Maize, on the Cob (Cooked)
  • Corn/Maize (Cooked)
  • Jerusalem Artichoke
  • Parsnips
  • Potato (Sweet)
  • Potato (White)
  • Pumpkin
  • Squash (Winter, including Butternut, Acorn)
  • Water Chestnuts
  • Yam


Carbohydrates Proteins Fats Sweets Fruits Vegetables Combo Misc. Free

Combination Foods

FoodFood GroupsExchangesExchange Size
Imperial (US)Metric

Egg Substitute, Egg White Based, Cooked in Oil

Eggs0 Carbohydrate, 1 Protein, 1 Fat1/4 cup60 ml

Egg, Fried in Oil

Eggs0 Carbohydrate, 1 Protein, 1 Fat11

Home Fries / Chips

Starchy Vegetable, Fat0.67 Carbohydrate, 0 Protein, 0.83 Fat1/3 cup80 g

OatMeal/Oat Porridge (Cooked with Milk)

Grains, Dairy1 Carbohydrate, 0.5 Protein, 0 Fat1/2 cup+1/2 cup120 g+120 ml

Other Cereal with Milk

Grains, Dairy1 Carbohydrate, 0.5 Protein, 0 Fat1 oz + 1/2 cup28.35 g + 120 ml

Raw Granola with Yogurt

Misc.1 Carbohydrate, 0.5 Protein, 0.5 Fat2/3 cup160 g

Rice Cereal with Milk

Grains, Dairy1 Carbohydrate, 0.5 Protein, 0 Fat1 oz + 1/2 cup28.35 g + 120 ml

SWG Cereal with Milk

Grains, Dairy1 Carbohydrate, 0.5 Protein, 0 Fat1 oz + 1/2 cup28.35 g + 120 ml

Processed Foods

* The following are processed and/or “junk” foods, contain non-recommended ingredients, and/or are prepared in a non-recommended manner, and therefore recommended to be limited to occasional use, i.e. less than once per week.

FoodFood GroupsExchangesExchange Size
Imperial (US)Metric

Fast Food, Batter-Fried Vegetables, Including Onion Rings

Starchy Vegetable, Fat1 Carbohydrate, 0 Protein, 1 Fat1/2 cup120 g

Fast Food, Breaded Chicken/Fish Sandwich

Poultry, Grains1 Carbohydrate, 4 Protein, 3 Fat11

Fast Food, Breakfast Sandwich, No Cheese

Pork, Eggs, Grains, Fat2 Carbohydrate, 2 Protein, 2 Fat11

Fast Food, Breakfast Sandwich, with Cheese

Pork, Eggs, Dairy, Grains, Fat2 Carbohydrate, 3 Protein, 2 Fat11

Fast Food, Cheeseburger

Misc.1 Carbohydrate, 4 Protein, 1 Fat11

Fast Food, Double Burger Sandwich, Regular

Misc.1 Carbohydrate, 4 Protein, 1 Fat1/21/2

Fast Food, Double Deluxe Burger Sandwich

Misc.1 Carbohydrate, 4 Protein, 3 Fat1/21/2

Fast Food, French Fries

Starchy Vegetable, Fat1 Carbohydrate, 0 Protein, 1 Fat1/2 cup120 g

Fast Food, Grilled Chicken Sandwich

Poultry, Grains, Fat2 Carbohydrate, 4 Protein, 2 Fat11

Fast Food, Hamburger, Regular

Misc.2 Carbohydrate, 3 Protein, 2 Fat11

Fast Food, Hot Dog, Deluxe

Misc.3 Carbohydrate, 0 Protein, 2 Fat11

Fast Food, Hot Dog, Regular

Misc.Fast Food, Hot Dog, Regular11

Fast Food, Steak Sandwich

Misc.2 Carbohydrate, 4 Protein, 2 Fat11

Fast Food, Veggie Burger

Misc.2 Carbohydrate, 3 Protein, 1 Fat11

Frozen Burrito, Bean

Misc.4 Carbohydrate, 2 Protein, 2 Fat11

Frozen Burrito, Bean/Cheese

Misc.3 Carbohydrate, 2 Protein, 2 Fat11

Frozen Burrito, Meat

Misc.3 Carbohydrate, 3 Protein, 3 Fat11

Frozen Burrito,Egg/Cheese

Misc.3 Carbohydrate, 2 Protein, 2 Fat11

Frozen Pocket, Lean/Light

Misc.2 Carbohydrate, 2 Protein, 1 Fat11

Frozen Pocket, Regular

Misc.3 Carbohydrate, 2 Protein, 2 Fat11

Fruit Juice Shake, Dairy

Fruit, Dairy0.5 Carbohydrate, 0.5 Protein, 0.5 Fat1 cup240 ml

Hash Browns, Potatoes Cooked in Oil

Starchy Vegetable, Fat1 Carbohydrate, 0 Protein, 1 Fat1/2 cup120 g

Health Bar

Misc.1 Carbohydrate, 1 Protein, 1 Fat11

Pasta, Ravioli, Cheese

Grains, Dairy0.67 Carbohydrate, 0.67 Protein, 0.67 Fat1/2 cup120 g

Pasta, Ravioli, Meat

Grains, Dairy0.67 Carbohydrate, 0.67 Protein, 0.67 Fat1/2 cup120 g

Pasta, Tortellini, Cheese

Grains, Dairy0.67 Carbohydrate, 0.67 Protein, 0.67 Fat1/2 cup120 g

Pasta, Tortellini, Meat

Grains, Dairy0.67 Carbohydrate, 0.67 Protein, 0.67 Fat1/2 cup120 g

Pizza

Misc.1 Carbohydrate, 1 Protein, 1 Fat2 oz57 g

Potato Chips

Starchy Vegetable, Fat1 Carbohydrate, 0 Protein, 1 Fat1 oz28.35 g

Readymade Beyond Meat Food, Vegan

Misc.0 Carbohydrate, 1 Protein, 0 Fat1 oz28.35 g

Readymade Meal, Combination, Light

Misc.1 Carbohydrate, 1 Protein, 0 Fat11

Readymade Meal, Combination, Regular

Misc.2 Carbohydrate, 2 Protein, 2 Fat11

Readymade Meal, Meat, Gravy or Cream Sauce, Light

Misc.0 Carbohydrate, 3 Protein, 1 Fat11

Readymade Meal, Meat, Regular

Misc.0 Carbohydrate, 3 Protein, 1 Fat11

Readymade Meal, Starch, Light

Misc.2 Carbohydrate, 1 Protein, 1 Fat11

Readymade Meal, Starch, Regular

Misc.2 Carbohydrate, 1 Protein, 1 Fat11

Readymade Quorn Food, Vegetarian/Vegan

Misc.1 Carbohydrate, 1 Protein, 1 Fat11

Readymade Quorn Meal, Vegetarian/Vegan

Misc.2 Carbohydrate, 2 Protein, 1 Fat11

Soup, Commercial Canned/Ready-made or Condensed/Prepared, Chunky

Carb0.5-0.67 Carbohydrate, 0.5-1 Protein, 0.5-1 Fat1/2 cup120 ml

Soup, Commercial Canned/Ready-made or Condensed/Prepared, Regular, Bean

Carb0.5-0.67 Carbohydrate, 0.5-1 Protein, 0.5-1 Fat1/2 cup120 ml

Soup, Commercial Canned/Ready-made or Condensed/Prepared, Regular, No Beans

Misc.1 Carbohydrate, 0 Protein, 0 Fat1 cup240 ml

Soup, Organic Canned/Ready-made or Condensed/Prepared, Chunky

Carb0.5-0.67 Carbohydrate, 0.5-1 Protein, 0.5-1 Fat1/2 cup120 ml

Soup, Organic Canned/Ready-made or Condensed/Prepared, Regular, Bean

Carb0.5-0.67 Carbohydrate, 0.5-1 Protein, 0.5-1 Fat1/2 cup120 ml

Soup, Organic Canned/Ready-made or Condensed/Prepared, Regular, No Beans

Misc.1 Carbohydrate, 0 Protein, 0 Fat1 cup240 ml

Tempura Vegetables

Starchy Vegetable, Fat1 Carbohydrate, 0 Protein, 1 Fat1/2 cup120 g

Tortilla Chips

Starchy Vegetable, Fat1 Carbohydrate, 0 Protein, 1 Fat1 oz28.35 g

TV Dinner, Meal, Regular

Misc.3 Carbohydrate, 3 Protein, 3 Fat11

TV Dinner, Meat-fish-poultry, Non-Cream Sauce, Light

Protein0 Carbohydrate, 2 Protein, 1 Fat11

TV Dinner, Meat-fish-poultry, Non-Cream Sauce, Regular

Protein0 Carbohydrate, 2 Protein, 2 Fat11

TV Dinner, Starch, Cream Sauce, Regular

Grains, Fat3 Carbohydrate, 2 Protein, 2 Fat11

TV Dinner, Starch, Non-Cream Sauce, Regular

Grains3 Carbohydrate, 2 Protein, 1 Fat11


Carbohydrates Proteins Fats Sweets Fruits Vegetables Combo Misc. Free

Miscellaneous Free Foods

* Note that while these items have negligible carbohydrate, protein, and/or fat content, it is recommended that most of them be used in moderation due to caffeine and/or sodium content.

Seasonings

Flavored Salt, i.e. Natural Bacon Salt/Rub

Cilantro

Garlic

Ginger Root

Hot/Tabasco/Chili Sauce

Instant Gravy or Brown Sauce, Prepared

Liquid Smoke

Marinade/Jerk

Mustard

Packaged/Instant Herb Sauce, Prepared

Packaged/Instant Red Sauce, Prepared

Relish

Herbs

Soy/Tamari Sauce, Light

Soy/Tamari Sauce, Regular

Spices

Vinegar

Worcestershire Sauce

Yeast Extract Spread (Marmite, Vegemite, Promite)

Beverages

Coffee

Coffee Substitute, Grain (i.e. Chickory)

Coffee Substitute, Herbal

Coffee, Black

Coffee, Flavored (from mix)

Flavored Mineral Water, Non-caloric

Non-caloric Powdered Ade

Seltzer or Soda Water

Soda Water

Tea

Tea, Black

Tea, Green/White/Red

Tea, Herbal

Other

Egg Substitute, Starch-Based

Carbohydrates Proteins Fats Sweets Fruits Vegetables Combo Misc. Free