Carbohydrate Exchange Lists

Carbohydrate Food 1 Exchange equals Amount

Exchanges of Carbohydrate
in 1 Exchange

Bread 1 slice (28.5 gm) 15 grams

(White / Whole wheat)
Arabic bread 1 slice (25 gm) 15 grams

15 grams
Hot dog or hamburger ½ bun (28.5 gm)
bun

Chappatti 1 small 45 grams

Pancake (Plain) 1 plain (4 in across) 15 grams

15 grams
Starches Bran cereals ½ cup
Grains:
15 grams
Cooked Cereals ½ cup
15 grams
Cereals ½cup
18 grams
Puffed Cereals 1½ cup
15 grams
Muesli ¼cup
15 grams
Bulgur ½cup
15 grams
Couscous ¹/³cup
15 grams
Rice (White / Brown) ¹/³cup
white or brown 1 cup 45 grams
Flour (Dry) 3 Tbsp 15 grams

Cornmeal (Dry) 3 Tbsp 15 grams

15 grams
Pasta
¹/³cup
Cup 40 -45 grams
Carbohydrate Food 1 Exchange equals Amount
Exchanges of Carbohydrate
in 1 Exchange

Beans (kidney, white,

black-eyed) ½ cup 20 grams

Lima beans ½ cup 20 grams

Legumes: Garbanzo beans
(Chickpeas) ½ cup 20 grams

Garbanzo Beans
(Chickpeas) w/ Tahiniya ½cup (100g) 20 grams

Lentils ½ cup 20 grams

Carbohydrate Food 1 Exchange equals Amount

Exchanges of Carbohydrate
in 1 Exchange

Cheese/pepperoni pizza 1 slice (1/8 of a 14”

22 grams
(regular crust) pizza)
Cheese/vegetarian pizza 1 slice (1/8 of a 14”
15 grams
Starches: (thin crust) pizza)
Prepared Cheeseburger Sandwich
with fat Sandwich 39 grams
(Large)
Beefburger Sandwich
Sandwich 29 grams
(Large)
French - Fried Potatoes 16 -25 pieces (85 gm) 15 grams

Falafel 3 pieces 15 grams

Carbohydrate Food 1 Exchange equals Amount

Exchanges of Carbohydrate
in 1 Exchange

Popcorn (popped no fat

3 cups 15 grams
Snacks: added)
Pretzel ¾ oz (21g) 15 grams
Carbohydrate Food 1 Exchange equals Amount
Exchanges of Carbohydrate
in 1 Exchange

Cake (Frosted) Square (2”) 29 grams

Cake (Unfrosted) Square (2”) 17 grams

Muffin Small (40 gm) 13 grams

Chocolate Biscuit 2 Medium pieces 19 grams

Biscuit (Normal) 1 piece (2.5” ) 15 grams

Saltine Crackers 6 small pieces 15 grams

Sweets: Doughnuts (Plain) Medium 21 grams

Ice Cream ½ cup 15 grams

Ice Cream (Low Fat) ½ cup 16 grams

Frozen Yoghurt ¹/³cup 15 grams

Frozen Yoghurt (No
sugar added) ½ cup 15 grams

Sorbet ½ cup 30 grams

Sugar-free pudding ½ cup 15 grams

Jam (Regular) 1Tbsp 15 grams

Sugar 1 Tsp 5 grams

Carbohydrate Food 1 Exchange equals Amount
Exchanges of Carbohydrate
in 1 Exchange

Corn 15 grams
½ cup
Corn on cob Medium (140 gm) 15 grams

Peas (Green) 15 grams

½ cup
Potato (Baked / Boiled) 1 small (85 gm) 15 grams
Starchy
Potato (Mashed) 15 grams
Vegetables: ½ cup
Sweet potato 15 grams
½ cup
Squash (Winter) cup 10 grams

Pumpkin (Canned) 15 grams

½ cup
Parsnips (Cooked) 10 grams
½ cup

Carbohydrate Food 1 Exchange equals Amount

Exchanges of Carbohydrate
in 1 Exchange

5 grams
Vegetables:
Cooked Vegetables ½ cup
Fresh Vegetables Cup 5 grams
Carbohydrate Food 1 Exchange equals Amount
Exchanges of Carbohydrate
in 1 Exchange

Apple Small (120 gm) 15 grams

4 medium pieces (160
Apricots 15 grams
gm)
Small (100 gm) 15 grams
Banana
½ of Large 15 grams

Cantaloupe 1 cup cubes (300 gm) 15 grams

Cherries 12 (85 gm) 15 grams

Dates 3 15 grams
Fruits:
Figs 2 medium(100 gm) 15 grams

Grapefruit ½ of Large (300 gm) 15 grams

Grapes 17 smallpieces (85 gm) 15 grams

Kiwi (100 gm) 15 grams

Mango ½ of Small (155 gm) 15 grams

Nectarine (140 gm) 15 grams

Orange Small (185 gm) 15 grams

Papaya ½ (230 gm) 15 grams

Peach (Fresh) (170 gm) 15 grams

Pear Small (120 gm) 15 grams

Pineapple (Fresh) ¾ cup 15 grams

(Diced) cup 20 grams

Plums 2 (140 gm) 15 grams

Strawberries (Whole) 1¼ cup 15 grams

Tangerines 2 Small 15 grams

Watermelon 1¼ cup cubes 15 grams

Fruit Salad ½ cup 15 grams

 Apples 4 rings 15 grams
Dried Apricots 8 halves 15 grams
Fruits:
Prunes 3 15 grams

Raisins 2 Tbsp 15 grams

Carbohydrate Food 1 Exchange equals Amount

Exchanges of Carbohydrate
in 1 Exchange

Apple, Orange,
Fruit Juices: Pineapple, Grapefruit ½ cup 15 grams

Grape, Prune, Mango ¹/³ cup 15 grams

Carbohydrate Food 1 Exchange equals Amount

Exchanges of Carbohydrate
in 1 Exchange

Canned
Mixed Fruit ½ cup 15 grams

Fruits: Pineapple ¹/³ cup 15 grams

Pear 2 halves 15 grams

Peach 2 halves 15 grams

Carbohydrate Food 1 Exchange equals Amount
Exchanges of Carbohydrate
in 1 Exchange

Whole / Skim / 1% / 2% Cup 12 grams

Milk:
Chocolate Milk Cup 26 grams

Evaporated (Low-Fat) ½ cup 12 grams

Milk Powder (Low-Fat) ¹/³ cup 12 grams

Laban Cup 12 grams

Laban with fruits (Low-
1 can (170 gm) 28 grams
Fat)
Plain yoghurt (Non-Fat /
Low-Fat / Whole) ¾ cup 12 grams