FOOD EXHANGE LISTS FOR MEAL PLANNING

The Exchange Lists is basic tool in nutrition and used in mean planning, diet instruction and estimating the energy and macronutrient content of normal and therapeutic diets. This tool was developed by the Food and Nutrition Research Institute, DOST. Summary of the Seven Exchange List List No. 1A 1B 2 3 Vegetable A Vegetable B Fruit Milk Whole milk Low fat milk Skimmed 4 5 Rice Meat and Fish A. Low fat B. Medium fat C. High fat 6 7 Fat Sugar Varies Varies Varies 1 teaspoon 1 teaspoon 41 86 122 45 20 5 8 8 8 1 6 10 5 Varies 4 tablespoon Varies Varies 170 125 80 100 12 12 12 23 8 8 8 2 10 5 Tr 1 cup raw ½ cup cooked ½ cup raw ½ cup cooked varies 40 10 16 3 1 Food Group Measure Kcalories Per Group Carbohydrat es gm Protein gm Fat gm -

List 1 – VEGETABLE EXCHANGE LIST Vegetables are important sources of minerals and vitamins. Include two to three servings, one of which should be dark green and yellow. Each exchange in this list contains: CHO (g) Group A Group B 3 PRO (g) 1 Fat (g) ENERGY (kcalories) 16

Group A vegetables contain negligible carbohydrates, protein and energy if 1 exchange or less is used. When 2 exchanges are used, compute as one Group B Vegetable. Unless otherwise specified, the portion size for one vegetable exchange is: Vegetable A: Vegetable B: 1 exchange = 1 cup raw (25 g) Or ½ cup cooked (45 g) 1 exchange = ½ cup raw (40 g) ½ cup cooked (45 g)

canned Mushroom.The list shows the kinds of vegetables to use for one vegetable exchange. fresh Mustard leaves b Okra a. canned Water chestnut. bunga) Rimas Singkamas pods (bunga) Singkamas tuber (lamang ugat) Squash fruit Stringbeans pod (sitaw.b Papaya green Patola Pepper fruit Pepper leaves b Petsay b Pokpoklo (seaweed) Radish Saluyot a. 90 15 15 20 110 60 25 1 cup 2 (8 cm long x 5-1/2 circumference each) 1 tablespoon 2 tablespoons 1/3 cup ½ cup undiluted 3 (2 cm diameter each) These vegetables are rich sources of fiber. canned Tomato juice.b Onion bulb Pako a. bunga) Processed: Food Weight in grams Asparagus tips Baby corn Green peas. hilaw Lima bean. canned ______________ a Measure E. dahon) Sweet pea pods (sitsaro) Talinum b Tomato b Unsoy b Upo b GROUP B Fresh: Carrot Coconut shoot (ubod) 6Cowpea. GROUP A Acelgas (Chinese cabbage) Alagaw leavesa Alugbati leaves b Ampalaya fruit Ampalaya leaves Balbalulang (seaweed) a Baguio beans (abitsuelas) Bamboo shoot (labong) Banana heart (puso ng saging) Bataw pods a Beets Cabbage Cassava leaves and tops a. . bunga) Kamansi Langka. bunga) Mungbean sprout (toge) Pigeon pea pods (kadyos.P.b Sigarilyas pods Squash flowers b Squash leaves a Stringbeans leaves (sitaw. canned Golden sweet corn. pods (patani. pods (papaya.b Celery Chayote fruit b Chayote leaves b Chayote leaves b Cucumber Gabi leaves b Garlic leaves a Himbabao a Kangkong b Kangkong b Katuray flowers a Katuray leavesa Lettuce b Malunggay leaves b Malunggay pods Mushroom.b Cauliflower Camote leaves a.

1 exchange = 10 grams carbohydrate = 40 kcalories This list shows the kinds and amounts of foods to use for one fruit exchange. mineral and fiber contents. Include at least two to three exchanges daily in the diet. one of which should be rich in Vitamin C.c Indian Paho Mangosteen a Marang Melon kastila Papaya.b These vegetables are rich sources of pro-vitamin A. 65 86 70 153 60 51 55 70 78 54 300 61 80 150 69 81 86 118 110 103 77 83 169 90 90 103 140 92 212 21 317 133 188 129 139 127 124 78 123 168 160 35 65 45 135 40 40 40 40 70 45 135 50 60 30 55 80 60 40 55 70 50 50 135 65 65 60 80 70 55 35 200 85 85 75 50 75 110 50 65 165 90 Measure + ½ of 5 x 8 cm ½ of 8 cm diameter or 1 (6 cm diameter) 1 (5cm diameter) 1-1/2 of 9 x 5 cm ½ of 15 x 4 cm 1 (9 x 3 cm) 1 (9 x 3 cm) 1 (10 x 4 cm) 1 (7 x 6-1/2 cm) 1 (4 cm diameter) 2 (6 cm diameter each) 1 cup 20 (2 cm diameter each) 1 segment of 6-1/2 x 4-1/2 cm or 1-1/2 tablespoons) 10 (2 cm diameter each) or 4 (3 cm diameter each) 2 (4 cm diameter each) 1 slice (8 x 6 x 2 cm) or ½ cup 3 segments (6 cm diameter each) 7 pods 7 (4 x 2 cm each) 5 (3 cm diameter each) 2/3 of 6 cm diameter 3 (5 cm diameter each) 1 slice (11 x 6 cm) 1 slice (11 x 6 cm) 1 slice (12 x 7 cm) or 1/2 cup cubed 1 (6 cm diameter) 9 small 3 (6 cm diameter each) ½ of 12 x 10 cm 1 slice (12 x 10 x 3 cm) or 1-1/3 cup 1 slice (10 x 6 x 2 cm) or ¾ cup 1 (6 cm diameter) 1 slice (10 x 6 x 2 cm) or ½ cup 8 (3 cm diameter each) 1 (7 cm diameter) ½ of 9 cm diameter or 1 cup 5 (3 cm diameter each) ½ of 6 cm diameter 1-1/4 cups 3 segments (8 x 4 x 3 cm each) Guava a. ripe Kamachile c Lansones Lychees Mabolo a Makopa a Mango: green c Medium ripe ripe b.P.c .c Duhat Durian Grapes a Weight (g) A. E. List 2 – FRUIT EXCHANGE LIST Fruits are important for their vitamin. ripe b. Food Fresh: Anonas a.c Apple Atis c Balimbing a Banana: Bungulan Lakatan Latundan Saba Cashew c Chico a Dalanghita a Datiles a.c Guwayabano c Jackfruit.P.c Pear a Pineapple Rambutan Santol a Singkamas tuber Siniguelas Star apple Strawberry Suha c a.

pineapple. sliced Dried: Champoy. crushed Pineapple. These fruits are rich sources of vitamin C. salted Dates. ripe Tiesa a. mango Others: Banana cue Buko water Maruya Turon Sherbet ______________ + a b c 34 41 226 15 30 140 2 of 6 segments each ¼ of 10 cm diameter 1 slice (12 x 6 x 3 cm) or 1 cup 45 40 65 60 35 10 15 15 10 15 15 3 tablespoons 3 tablespoons 1-1/3 halves 3 tablespoons 1 slice (7 cm diameter) 4 3 2 2 3 2 (2 cm diameter each) (3 x 2 each) (3 x 3 x 1 cm each) (2 x 8 cm each) pieces tablespoons 60 ¼ cup 80 1/3 cup 80 1/3 cup 20 180 20 20 35 ½ of 9-1/2 x 4 cm 1 cup ¼ of 10-1/2 x 9-1/2 x 1 cm ½ of 9-1/2 x 3-1/2 x 1 cm 3 tablespoons Unless specified. prune) Bottled (sweetened): Orange. seedless Raisins. mango. all measures refer to whole fruit. guyabano.Tamarind. pineapplegrapefruit.c Watermelon a Canned. These fruits are rich sources of pro-vitamin A. drained Apple sauce Fruit cocktail Peach halves Pineapple. seedless Juices: Canned: Sweetened (apple. LIST 3 – MILK EXCHANGE LIST . Include at least one exchange in the diet daily.b. pineappleorange) Unsweetened (orange. These fruits are good sources of fiber. pitted Dikyam Mango chips Prunes.

undiluted Milk. powdered Low fat milk: Powdered Lite low fat milk Skimmed (non-fat)/very low fat milk: Buttermilk : liquid : powdered Long life skimmed milk Yoghurt ______________ + ++ Measure 125 125 125 250 250 30 30 250 ½ cup ½ cup ½ cup 1 cup 1 cup ¼ cup or 4 level tablespoons ¼ cup or 4 level tablespoons 1 tetra-brick 185 25 250 125 2/3 cup ¼ cup or 4 level tablespoons 1 cup ½ cup Equivalent to 1 cup cow’s milk plus 2 exchanges of fat or ½ cup evaporated milk Buttermilk refers to pasteurized skimmed milk that has been soured by lactic acid plus 2 exchanges of fat. Whole milk: Milk. Food Weight (g) E.The milk allowance in the meal plan can be used as a drink. added to cereals. or mixed with coffee or tea and other foods. filled. ++ producing bacteria. fresh carabao’s Milk. . undiluted Milk. fresh cow’s Milk. evaporated. recombined. bread and bakery products to use for one rice exchange. LIST 4 – RICE EXCHANGES 1 exchange = 23 grams carbohydrate 2 grams protein ] ] = 100 kcalories This list shows the kinds and amounts of rice.P. equivalents. evaporated. evaporated. One exchange of each of the sub-groups of milk contains: CHO (g) Whole milk Low fat milk Skimmed/very low fat milk 12 12 12 PRO (g) 8 8 8 Fat (g) 10 5 Tr ENERGY (kcalories) 170 125 80 The list shows the kinds and amount of milk or milk products to use for one milk exchange. undiluted Milk.

80 705 435 250 Measure+ ½ cup. Rice Equivalents: 1. packed 4-1/2 cups (1/2 cup cooked rice + 5 cups water) 3 cups (1/2 cup cooked rice + 3 cups water) 1-1/2 cups (1/2 cup cooked rice + 2 cups water) 25 25 45 40 40 45 35 50 55 60 55 40 45 45 3 (p x x3-1/2 x 2 cm each) 1 (9 x 3-1/2 x 2 cm) 1 slice (1/4 of 15 cm dia. X 2-1/2 cm) 4 (7-1/2 x 4 x 0. cooked 2. Rice gruel (lugaw) Thin consistency Medium consistency Thick consistency 3.. Bread: Pan amerikano Pan be bonetea Pan de leche Pan de limon Pan de monay Pan de sal Rolls (hotdog/hamburger) Whole wheat breada Jelly roll Sponge cake 2. walang niyog Puto: Bumbong Pula Puti Weight (g) E. may niyog Sapin-sapin Suman : Ibos Kamoteng kahoy Lihiya Marwekos Tamales Tikoy Tupig B. Rice products Native kakanin: Ampaw: Pinipig Rice Bibingka: Galapong Malagkit Biko Cassava cake Espasol a Kalamay : Latik Ube Kutsinta Palitaw. Base x 7 cm thick) 1 (3 x 8 x 8 cm) 1 (6 x 5 x 4 cm) 1 (10 x 9x 4 cm) 3 (5 x 5 cm) 1 (11 x 4 x 3 cm) 2 (11-1/2 x 8-1/2 x 1 cm) 1 slice (11 x 4 x 2 cm) 1 slice (5 x 5 x 5 cm) . Rice and rice products: 1.Food A.P. bilog Seko haba. Each) 1 slice (5 x 3 x 4 cm) 1 (8 x 4 x 2 cm) ½ of 15 x 3 x 2 cm 1 (8 x4 x 2 cm) 2 (9 x 3 x 2 cm each) 2 (7 x 6 cm each) 1 slice (10 x 3 x 1-1/2 cm) ½ (14 x 3 x 1 cm) Seko. Bakery products Cakes: a 25 25 75 60 45 55 50 100 40 35 40 40 40 40 40 40 40 45 35 40 2 (9 x 8 x 1 cm each) 1 (6 cm dia. Rice. 2 cm thick) 1 slice (6 x 3 x 3 cm) 1 slice (10 x 5 x 1 cm) ½ of 15 x 3 x 2 cm) 2 (11 x 2-1/2 x 1-1/2 cm each) 1 (4 x 6 x 2 cm) 1 slice (7 x 3-1/2 x 1-1/2 cm) 1 (6 cm dia.3 cm each) 2 (11 x 2 x 1 cm each) 3 (4 x 3 cm each) 1 slice (9-1/2 x 3 x 3-1/2 cm) or 1-1/2 round for 5 cm diameter x 3 cm thick 3 (3-1/2 cm dia. X 1-1/2 thick each) 5 (5 cm long x 2 cm dia.

cooked Unless specified.) or 1-1/3 cup Potato Ubi a 6. X 0.Cookies: Galyetas de patatas Pasensiya Masapudrida Marie Lady fingers Others: Apas Mamon tostado Hopia hapon Ensaymada 3. These foods are good sources of fiber. diced or ½ of 7 cm diameter) 1 (8-1/2 cm diameter x 2 cm thick) 90 25 25 65 90 145 85 ½ cup 1-1/2 cup 1 cup 1 (12 x 4 cm) 1 cup 1 cup 1 slice (5 x 4 x 2 cm) Sotanghon. roasted a (kastanyas. Others: Breakfast cereals Cornstarch Flour. macaroni a 30 30 25 30 30 25 30 35 35 10 (4 x 4-1/2 cm dia. Beans and Nuts: Chestnuts. Noodles. Corn and Corn Products: Binatoga Corn/rice curls and the like Corn flake Corn. Or ½ cup 1 (5 cm long x 4-1/2 cm. spaghetti 5..3 cm thick each) 5 (9 x 4 cm each) 6 (1-1/2 x 12 cm each) 3 (8 x 3 x 3 cm each) 1-1/2 of 3 x 2-1/2 x 2-1/2 cm. Regular Sago. all purpose Ice crea. cooked: Bihon. boiled a Baby corn Golden corn. all measures refer to piece. Each) 22 (3 cm dia. dia. canned a Corn pudding a (maha.) or 1 cup 2-1/2 of 7 cm long x 4 cm dia.) or ½ cup 2 (6 cm long x 4 cm dia. cooked __________________ + a 55 40 11 pieces large or 20 pieces small 25 25 25 90 120 ½ cup 5 teaspoons 3 tablespoons 1/3 cup ½ cup. Each or 1-1/3 cup 1 (8-1/2 cm long x 4-1/2 cm dia. mais) 4. Rootcrops: Sweet potato Cassava Gabi a a 75 91 115 130 100 195 165 155 130 80 85 1 cup ½ of 11 cm long x 4-1/2 cm dia. binusa) 7. LIST 5 – MEAT AND FISH EXCHANGE LIST . Each) 1 (7 x 1 cm) 22 (4-1/2 cm dia.

chicken Gizzard (balun-balunan) – chicken Heart (puso) – pork. gitna). well trimmed (lomo) d. Carabeef Shank (bias). Porterhouse steak (tagiliran. Sirloin steak (tagiliran. Rump (tapadera) c. Matchbox size (5 x 31/2 x 1-1/2 cm) cooked Measure . carabeef Liverb (atay) – pork. Shoulder (paypay). Food Weight (g) E. Meat (laman:bahagya. Chicken Leg (hita) or Meat (laman) or Breast (pitso) 2. Beef Shank (bias). matchbox size (5 x 31/2 x 1-1/2 cm) ¼ breast (6 cm long) 30 1 slice. Tenderloin (solomilyo). Lean meat (laman). Each exchange of meat and fish substitute in the sub-groups contains: CHO (g) Low fat meat & fish 8 Medium fat meat & fish High fat meat & fish PRO (g) 8 8 10 Fat (g) 1 6 122 ENERGY (kcalories) 41 86 A. carabeef. 1. Round (pierna corta at pierna larga). Matchbox size (5 x 31/2 x 1-1/2 cm) 1 slice. Lean Pork Tenderloin. Round (hita). katamtaman at walang taba). Centerloin (tagiliran. Variety Meats/Internal Organs Blood (dugo) . Round (pierna corta at pierna larga). 30 30 30 30 30 1 slice.This list is sub-divided into 3 sub-groups based on the amount of fat and calories: low fat. beef. Lean Meat a.pork. beef. unahan) b. beef. LOW FAT MEAT AND FISH EXCHANGES This list shows the kinds and amounts of low fat mean and fish to use for one low fat meat and fish exchange. hulihan). Matchbox size (6-1/2 x 3 x 1-1/2 cm) 1 small leg (13-1/2 cm long x 3 cm diameter) 1 slice. medium fat and high fat meal and fish.P.

beef. tuyo) 6. labahita. dalag. beef. Bisugo.chicken Lungs (baga) – pork. Processed Foods A. Biyang puti 20 20 1 (15-1/2 x 8 cm) ¼ of 30 x 40 cm a 35 ¾ cup 35 35 35 35 35 35 35 35 30 15 50 20 30 30 25 25 25 30 25 75 50 65 60 1 slice (7 x 3 x 2 cm) 1 (18 x 4-1/2 cm) 1 (14 x 3-1/2 cm) ½ of 22 x 5 cm 2 (10 x 5 cm each) 2 (12 x 5 cm each) 2 (12-1/2 x 3 cm each) ¼ cup 1-1/4 tablespoons 1 tablespoon 3 tablespoons ¼ cup or ½ piece medium 2 tablespoons 75 pieces A. laman Lobster Talangka Shrimps : Puti Sugpo Suwahe Octopus (pugita) Squid (posit) Shells : Halaan Kuholb Susong pilipit Paros 5. carabeef Ommassum (librilyo) – beef.P. Alumahan. Cheese Cottage cheese 7. buto. carabeef Spleen (lapay) – pork. carabeef Tripe (goto) – beef Uterus (bahay guya) – pork. lapu-lapu) Medium variety: Hasa-hasa. bakoko. Fish Large variety: (e. 5 (12 cm each) 2 (13 cm each) 2 (12 cm each) ½ cup 3 (7 x 3 cm each) 1/3 cup shelled or 3 cups with shell ½ cup shelled or 3 cups with shell 1/3 cup shelled or 2 cups with shell 1 cup shelled or 2-2/3 cups w/ shell 55 60 1/3 cup 1/3 cup . Other Seafoods Alamang.g. tagunton Aligue : Alimango Alimasag Alimango/Alimasag. beef 3. beef. dried (kadyos. dalagang bukid Galunggong Hito Small variety: Sapsap Tilapya Tamban Dilis 4. Fish Products Dried: Daing: Alalaak. Beans Pigeon pea seeds. bangus. carabeef Small intestine (bitukang maliit) – pork.

5 cm) B. Meat Products: Tocino (lean) 20 20 20 3 (9 x 5 cm each) 1 (16 x 3 cm) 1 slice (16 x 6 cm) 30 30 25 15 20 15 40 30 45 ¼ of 20 x 8 cm 1 (16 x 4 cm) 1 (16 x 5 cm) 1/3 cup 3 (11-1/2 x 8 cm each) 1 (8 x 1 cm) 1/3 cup. Variety Meats/Internal Organs Brain (utak) – pork.Lapu-lapu Sapsap Tamban Tanigi Tinapa: Bangos Galunggong Tamban Tuyo: Alamang Ayungin. Beef Flank (kabilugan). Plate (tadyang). Beans Soybean a (utaw) 8. Brisket (punta y pecho). carebeef 3. dilis. X 2 cm thick) 30 1 slice. Fish Products 35 35 60 70 60 35 25 35 40 ¾ cup 1 slice (15 x 7 x 2 cm) 1 piece 9 pieces 1 piece 1 slice (96 x 3 x 2 cm) 1 medium or 2 small 2 heads ½ cup 30 1 slice (4 cm dia. flaked 1 slice (11 x 4 x 0. Egg b Chicken Quail’s egg Salted duck’s egg 5. Cheese Cheddar cheese 6. beef. sapsap. tunsoy Pusit Canned: Salmon Tuna in brine B. flaked 1/3 cup. chuck (paypay) b. Pork Leg (pata) 2.P. MEDIUM FAT MEAT AND FISH EXCHANGES This list shows the kinds and amounts of medium fat meat and fish to use for one medium fat meat and fish exchanges. Medium Fat Meat a. Processed Foods a. cooked 1. Food Weight (g) E. Chicken Wings (pakpak) Head (ulo) 7. matchbox size (5 x 3-1/2 x 1-1/2 cm) Measure . Fish Karpa 4.

Nuts Peanuts. Egg Duck’s egg Balut Penoy 4. HIGH FAT MEAT AND FISH EXCHANGES This list shows the kinds and amounts of high fat meat and fish to use for one high fat meat and fish exchanges. Pork Ham (pigue) 2. This food is a good source of Vitamin A. Bean Products Soybean cheese. Meat Products Corned beef Ham sausage c. roasted 5. Food 1. a C.P. pimiento flavored 6. soft (tokwa) Unless specified.Sardines canned in oil/tomato sauce Tuna sardines Tuna spread. soft (tofu) + a b 45 50 30 40 55 100 60 1 (10 x 4-1/2 cm) 1-1/2 of 6 x 4 x 3 cm each 2 tablespoons 3 tablespoons 3 of 9 cm dia x 0. all measures refer to piece. all measures refer to piece. Processed Foods Meat Products Longanisa. Variety meats/internal organ Tongue (dila) – pork. Cheese Filled cheese Cheese. chorizo style Frankfurters Salami Vienna sausage ________________ + Weight (g) E. LIST 6 – FAT EXCHANGE LIST 1 exchange = 5 grams fat = 45 kcalories . canned b. These foods are good sources of fiber. beef 3. cooked 35 35 70 65 60 25 50 40 Measure + 1 slice (3 cm cube) ¾ cup 1 piece 1 piece 1 piece 1/3 cup 1 slice (6 x 3x 2-1/2 cm) 1 slice (6 x 3 x 2 cm) 25 60 50 70 1 (12 x 2 cm) 1-1/2 or 12 x 1-1/3 cm 3 slices of 8 x 8 x 1 cm each 4 (5 x 2 x 2 cm) Unless specified.3cm thick each ½ cup 1 (6 x 6 x 2 cm) Soybean cheese.

sesame) Monounsaturated fats Avocado Peanut butter Pili nut Peanut oil. The following list shows the kinds and amounts of sweets and other forms of sugar to use for one sugar exchange. Food Saturated Fats Bacon Butter ++ ++ ++ Weight (g) E. heavy/light Polyunsaturated fats Oil (corn. rice. 10 5 20 15 5 15 10 5 15 10 15 5 Measure + 1 strip – 10 x 3 cm 1 teaspoon 2 tablespoons 1 tablespoon 1 teaspoon 1 tablespoon 2 teaspoons 1 teaspoon 1 tablespoon 2 (5 x 3 cm each) 1 tablespoon 1 teaspoon Coconut. rapeseed-canola. grated Coconut cream Coconut Oil Latik Cream cheese ++ Margarine Sandwich spread Sitsaron Whipping cream. olive oil Shortening __________ ++ 65 10 5 5 5 ½ of 12 x 7 cm 2 teaspoons 5 pieces 1 teaspoon 1 teaspoon Saturated. bubble gum Condensed milk Hard candy Honey Weight (g) E. medium chain triglyceride (MCT) LIST 7 – SUGAR EXCHANGE LIST 1 exchange = 5 grams carbohydrate = 20 kcalories One teaspoon of sugar is equivalent to 1 exchange. sunflower. marine. soybean.5 cm) 1 teaspoon + . 5 5 5 5 5 10 5 5 Measure 1 (6 x 3-1/2 cm) 1 (3-1/2 x 1 cm) 1 (2 x 2 cm) 1 ( 2 cm diameter) 1 piece 2 teaspoons 1 (3 x 2 x 0.P.P. Food Banana chip Bukayo Caramel Champoy Chewing gum.This list shows the kind and amounts of fat to use for one fat exchange.

preserves Maraschino cherries Marshmallow Matamis na bao Nata de coco Pakaskas Panutsa. brown.P. .(g) E. 410 100 100 20 10 40 20 Measure+ 2-1/3 cups 1 piece 1 piece 1 (7 x 5 cm) 1 (4 x 2-1/2 x 1 cm) 1 (8 x 4 cm) 1 bar (5 x 2 cm) Sugar exchange 4 3 4 4 2 8 4 Kcalories 80 60 80 80 40 160 80 Unless specified. matamis Pulvoron Rimas. all measures refer to piece. durian Pastillas. grated Pastillas. gatas Pastillas. jellies. Food Halo-halo Ice candy Ice drop Kundol.Jams. matamis Ubedol ________________ + Wt. syrup Taho with syrup and sago Tira tira Toffee candy Ube haleya Yema 10 20 5 5 15 5 5 5 5 5 5 5 40 5 5 10 5 2 teaspoons 2-1/2 of 2 cm diameter each 1 (2-1/2 cm diameter) 1 teaspoon 2 tablespoons 1 teaspoon 1 teaspoon 1 (5 x 1 x 1 cm) 1 (5 x 1 x 1 cm) 1 (5 x 1 x 1 cm) 1 (1-1/2 cm long x 1 cm thick) 1 teaspoon ¼ cup 1 piece 1 (2-1/2 x 1-1/2 x 1 cm) 1 teaspoon 1 (5 x 1-1/4 cm) This list gives the sugar equivalents of common serving portions of sweets and other forms of sugar. langka Sampaloc candy Sugars (white. pure cane.

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