Choose the number of servings for each meal or snack from this list.
Each food is exchanged as 1 serving based on the U.S. or Metric Serving Size listed.
The additional meat, fat or carbohydrate choice servings listed in starch foods should be deducted from the meal or snack at which it is eaten.
| Food | U.S. Serving Size | Metric Serving Size | Starch | Meat Lean |
|---|---|---|---|---|
| baked beans, pork and tomato sauce, canned | 1/3 cup | 81.2 grams or 80 milliliters | 1.0 | 1.0 |
| baked beans, vegetarian, canned | 1/3 cup | 83.8 grams or 80 milliliters | 1.0 | 1.0 |
| black - eyed peas, crowder, cooked | 1/2 cup | 85.2 grams or 125 milliliters | 1.0 | 1.0 |
| black beans, cooked | 1/2 cup | 86 grams or 125 milliliters | 1.0 | 1.0 |
| garbanzo beans or chickpeas, cooked | 1/2 cup | 82 grams or 125 milliliters | 1.0 | 1.0 |
| kidney or red beans, canned | 1/2 cup | 128 grams or 125 milliliters | 1.0 | 1.0 |
| lentils, cooked | 1/2 cup | 99 grams | 1.0 | 1.0 |
| lima beans, frozen cooked | 1/2 cup | 85 grams or 125 milliliters | 1.0 | 1.0 |
| navy beans, cooked | 1/2 cup | 91 grams or 125 milliliters | 1.0 | 1.0 |
| pinto beans, cooked | 1/2 cup | 85.5 grams or 125 milliliters | 1.0 | 1.0 |
| refried beans, canned | 1/2 cup | 119 grams or 125 milliliters | 1.0 | 1.0 |
| split peas, cooked | 1/2 cup | 98 grams or 125 milliliters | 1.0 | 1.0 |
| white beans | 1/2 cup | 89.5 grams or 125 milliliters | 1.0 | 1.0 |
| Food | U.S. Serving Size | Metric Serving Size | Starch | Fats |
|---|---|---|---|---|
| bagel, plain, onion, poppy seed, sesame | 1/4 of large bagel 4" diameter | 1/4 of bagel 10 centimeter diameter or 30 grams | ||
| biscuits, plain or buttermilk, baked | one 2 1/2" diameter | one 6 centimeter diameter | 1.0 | 1.0 |
| biscuits, plain or buttermilk, refrigerated dough, baked | 1 | 1 | 1.0 | 1.0 |
| bread stuffing, prepared | 1/3 cup | 66 grams or 80 milliliters | 1.0 | 1.0 |
| chapatti | one 6" diameter | one 15 centimeter diameter | ||
| cornbread | 1 piece 2" x 2" | 1 piece 5 x 5 centimeters or 65 grams | 2.0 | 1.0 |
| dinner roll, plain | 1 ounce | 30 grams | ||
| dinner roll, wheat | 1 ounce roll | 28 gram roll | ||
| English muffin, plain | 1/2 muffin | 1/2 muffin or 28.5 grams | ||
| French, Vienna or sourdough bread | 1 small slide 2" x 2 1/2" x 1 3/4" | 1 small slice 5 x 6 x 2 centimeters or 32 grams | ||
| French, Vienna or sourdough bread | 1 medium slice 4" x 2 1/2" x 1 3/4" | 1 medium slice 10 x 6 x 2 centimeters or 64 grams | 2.5 | |
| French, Vienna or sourdough bread | 1 large slice 6" x 2 1/2" x 1 3/4" | 1 large slice 15 x 6 x 2 centimeters or 96 grams | 3.5 | |
| hamburger or hotdog roll, plain | 1/2 small bun | 1/2 small bun or 21.5 grams | ||
| hard roll (Kaiser) | 1/2 roll | 1/2 roll or 28.5 grams | ||
| Italian bread | 1 large slice 4 1/2" x 3 1/4" x 3/4" | 1 large slice 11 x 7 x 2 centimeters or 30 grams | ||
| naan | 1/4 large 8" x 2" | 1/4 large 20 x 5 centimeters | ||
| pancake, plain , frozen, ready to heat | 1 pancake 4" x 1/4" | 1 pancake 10 x 0.6 centimeters or 41 grams | ||
| pita bread, white | 1/2 large 6" x 1 small 4" diameter | 1/2 pita 15 centimeter diameter or 30 grams | ||
| pumpernickel bread | 1 slice | 1 slice or 26 grams | ||
| raisin bread, unfrosted | 1 slice | 1 slice or 26 grams | ||
| rye bread | 1 slice | 1 slice or 32 grams | ||
| taco shell, baked | 2 medium 5" diameter | 2 medium 13 centimeter diameter or 25.4 grams | 1.0 | 1.0 |
| tortilla, corn | 1 medium 6" diameter | 1 medium 15 centimeter diameter or 24 grams | ||
| tortilla, flour | one 6" diameter | one 15 centimeter diameter | ||
| tortilla, flour, large | 1/3 or 10" diameter | 1/3 of 25 centimeter diameter | ||
| waffle, buttermilk, frozen, toasted | one 4" round or square | one 10 centimeters or 33 grams | ||
| waffles, plain, frozen, toasted | one 4" round or square | one 10 centimeters or 33 grams | 1.0 | 1.0 |
| wheat bread | 1 slice | 1 slice or 25 grams | ||
| wheat bread, reduced calorie | 2 slices | 2 slices or 46 grams | ||
| white bread | 1 slice | 1 slice or 25 grams | ||
| white bread, reduced calorie | 2 slices | 2 slices or 46 grams | ||
| whole grain bread | 1 slice | 1 slice | ||
| whole wheat bread | 1 slice | 1 slice or 28 grams |
| Food | U.S. Serving Size | Metric Serving Size | Starch | Fats |
|---|---|---|---|---|
| All Bran cereal | 1/4 cup | 22.5 grams or 60 milliliters | ||
| Apple Cinnamon Cheerios cereal | 1/2 cup | 20 grams or 125 milliliters | ||
| Bran Flakes cereal | 1/2 cup | 201 grams or 125 milliliters | ||
| bran, oat, cooked | 2/3 cup | 144.54 grams or 160 milliliters | ||
| bran, wheat, 100% unprocessed | 1/2 cup | 29 grams or 125 milliliters | ||
| Cheerios cereal | 3/4 cup | 21 grams or 180 milliliters | ||
| Complete Wheat Bran Flakes cereal | 1/2 cup | 19.4 grams or 125 milliliters | ||
| Corn Chex cereal | 2/3 cup | 20.7 grams or 160 milliliters | ||
| Corn Flakes cereal | 3/4 cup | 21 grams or 180 milliliters | ||
| Corn Pops cereal | 2/3 cup | 20.8 grams or 160 milliliters | ||
| Fiber One cereal | 1/3 cup | 19.8 grams or 80 milliliters | ||
| Frosted Mini-Wheats cereal | 2 biscuits | 2 biscuits or 20.4 grams | ||
| granola | 1/4 cup | 30.5 grams or 60 milliliters | 1.0 | 1.0 |
| granola cereal | 1/4 cup | 24 grams or 60 milliliters | 1.0 | 1.0 |
| granola cereal with raisins low-fat | 1/4 cup | 22.2 grams or 60 milliliters | ||
| Grape-Nuts cereal | 3 tablespoons | 21.5 grams or 45 milliliters | ||
| grits, corn, plain, instant, cooked | 3/4 packet or 1/2 cup | 3/4 packet or 21 grams or 125 milliliters | ||
| Honey Bunches Of Oats cereal | 1/2 cup | 24.5 grams or 125 milliliters | ||
| Honey Nut Cheerios cereal | 1/2 cup | 18.7 grams or 125 milliliters | ||
| Honey Nut Chex cereal | 1/2 cup | 21.4 grams or 125 milliliters | ||
| Kix cereal | 3/4 cup | 18 grams or 180 milliliters | ||
| Life cereal | 1/2 cup | 21.4 grams or 125 milliliters | ||
| museli, cereal | 1/4 cup | 20.6 grams or 60 milliliters | ||
| Multi-Grain Cheerios cereal | 3/4 cup | 22.5 grams or 180 milliliters | ||
| Oat Bran cereal | 1/2 cup | 22.8 grams or 125 milliliters | ||
| Oatmeal Square cereal | 1/3 cup | 18.5 grams or 80 milliliters | ||
| oatmeal, cooked | 1/2 cup | 117 grams or 125 milliliters | ||
| oats, instant, plain cereal | 1 packet | 1 packet or 28 grams | ||
| oats, instant with cinnamon and spice cereal | 1/2 packet | 1/2 packet or 23 grams | ||
| oats, instant with raisins and spice cereal | 1/2 packet | 1/2 packet or 21.5 grams | ||
| oats, regular or quick cereal | 1/3 cup | 27 grams or 80 milliliters | ||
| Puffed Rice cereal | 1 slice | 1 slice | ||
| puffed rice, fruit flavored cereal | 1/2 cup | 18.1 grams or 125 millilters | ||
| Puffed Wheat cereal | 1 1/2 cup | 18 grams or 360 milliliters | ||
| Raisin Bran cereal Kellogg's | 1/3 cup | 19.5 grams or 80 milliliters | ||
| Raisin Bran cereal Post | 1/3 up | 19.5 grams or 80 milliliters | ||
| Rice Chex cereal | 3/4 cup | 20.3 grams or 180 milliliters | ||
| Rice Krispies cereal | 3/4 cup | 21 grams or 180 milliliters | ||
| Shredded Wheat, plain | 1/2 cup | 24.5 grams or 125 milliliters | ||
| Smart Start cereal | 1/3 cup | 16.5 grams or 80 milliliters | ||
| Special K cereal | 3/4 cup | 23.3 grams or 180 milliliters | ||
| Total Raisin Bran cereal | 1/3 cup | 18.2 grams or 80 milliliters | ||
| Wheat Chex cereal | 1/3 cup | 20.7 grams or 80 millillters | ||
| Wheaties cereal | 1/2 cup | 18 grams or 125 milliliters | ||
| Whole Grain Total cereal | 1/2 cup | 20.1 grams or 125 milliliters | ||
| whole wheat, rolled oats, presweetened, walnuts and fruit | 1/3 cup | 19.5 grams or 80 milliliters |
| Food | U.S. Serving Size | Metric Serving Size | Starch | Fats |
|---|---|---|---|---|
| animal crackers | 8 crackers | 8 crackers or 20 grams | ||
| butter crackers, round | 6 | 6 | 1.0 | 1.0 |
| cheese cracker sandwich filled with cheese | 3 | 3 | 1.0 | 1.0 |
| cheese crackers | 25 crackers 1 each | 25 crackers 3 centimeters each | 1.0 | 1.0 |
| corn chips, cheese flavor, puffs or twists | 32 pieces or 1 ounce | 32 pieces or 28.4 grams | 1.0 | 2.0 |
| corn chips, plain | 3/4 ounce bag | 21.3 grams | 1.0 | 1.0 |
| crackers snack type | 8 round or 6 rectangular | 8 round or 6 rectangular or 25 grams | 1.0 | 1.0 |
| crisp bread | 2 slices | 2 slices or 20 grams | ||
| Goldfish crackers | 40 crackers | 40 crackers | ||
| graham crackers, plain or honey | three 2 1/2" squares | three 6 centimeter squares or 21 grams | ||
| matzoth crackers, plain | 1 1/2 crackers or 0.75 ounce | 1 1/2 crackers or 18.9 grams | ||
| Melba Toast | 4 pieces 3 3/4" x 1 3/4" x 1.8" | 4 pieces 9 x 4 x 0.3 centimeters or 20 grams | ||
| peanut butter cracker sandwich filled with peanut butter | 3 | 3 | 1.0 | 1.0 |
| pita chips, baked | 0.75 ounce | 21.3 grams | ||
| popcorn, microwave, fat-free | 3 cups | 750 milliliters | ||
| popcorn, microwave, low fat | 3/4 ounce | 21.3 grams | ||
| popcorn, microwave, with butter | 3 cups | 750 milliliters | 1.0 | 1.0 |
| popcorn, microwaved, with oil | 3 cups | 33 grams or 750 milliliters | 1.0 | 1.0 |
| popcorn, popped, with oil | 1 ounce | 28.4 grams | 1.0 | 1.5 |
| popcorn, air-popped, no oil | 3 cups | 24 grams or 750 milliliters | 1.0 | |
| potato chips, baked | 18 chips or 0.75 ounce | 18 chips or 21.3 grams | ||
| potato chips, plain | 9 to 13 chips or 3/4 ounce | 9 to 13 chips or 21.3 grams | 1.0 | 2.0 |
| pretzels, hard, plain | 3 twists or 0.75 ounce | 3 twists or 213 grams | ||
| pretzels, soft | 1/3 small | 20.5 grams | ||
| rice cake | 2 | 2 | ||
| Saltines, soda or oyster crackers | 6 saltines or 20 oyster | 6 saltines, 18 grams or 20 oyster, 20 grams | ||
| tortilla chips, fat-free | 0.75 ounce | 21.3 grams | ||
| tortilla chips, white corn, plain | 0.75 ounce | 21.3 grams | ||
| whole wheat crackers | 5 | 5 | 1.0 | 1.0 |
| whole wheat crackers, reduced-fat (Triscuit) | 5 | 5 |
| Food | U.S. Serving Size | Metric Serving Size |
|---|---|---|
| barley, pearled, cooked | 1/3 cup | 51.8 grams or 80 milliliters |
| bulgur wheat, cooked | 1/2 cup | 91 grams or 125 milliliters |
| couscous, cooked | 1/3 cup | 51.8 grams or 80 milliliters |
| kasha, cooked | 1/2 cup | 84 grams or 125 milliliters |
| macaroni, elbow, spiral, small shells, cooked | 1/3 cup | 46.2 grams or 80 milliliters |
| millet grain, cooked | 1/3 cup | 57.4 grams or 80 milliliters |
| noodles, egg, cooked | 1/3 cup | 52.8 grams or 80 milliliters |
| polenta, fat-free, cooked | 1/3 cup | 80 milliliters |
| quinoa, cooked | 1/3 cup | 61.1 grams or 80 milliliters |
| rice, brown, long grain, cooked | 1/3 cup | 64.4 grams or 80 milliliters |
| rice, white, long grain, cooked | 1/3 cup | 52.1 grams or 80 milliliters |
| rice, white, long grain, instant, cooked | 1/3 cup | 54.5 grams or 80 milliliters |
| spaghetti, cooked | 1/3 cup | 46.2 grams or 80 milliliters |
| tabbouleh, prepared | 1/2 cup | 125 milliliters |
| wild rice, cooked | 1/2 cup | 82 grams or 125 milliliters |
| Food | U.S. Serving Size | Metric Serving Size | Starch | Fats |
|---|---|---|---|---|
| carrot juice, canned | 5.3 fluid ounces or 2/3 cup | 160 milliliters | ||
| cassava, cooked | 1/3 cup | 80 milliliters | ||
| corn, yellow kernel, cooked | 1/2 cup | 82 grams or 125 milliliters | ||
| corn yellow kernel, whole ear, cooked | 1/2 large ear 7 3/4" to 9" long or 1/3 cup | 1/2 large ear 20 to 23 centimeters long or 59 grams | ||
| French fries, potatoes, frozen, home prepared, oven cooked | 10 sticks | 10 sticks or 50 grams | 1.0 | 0.5 |
| hash brown potatoes, frozen, plain, cooked | 1/3 cup or 2 patties 3" x 1 1/2" x 1/2" | 51.5 grams or 60 milliliters or 2 patties 8 x 4 x 2 centimeters | 1.0 | 1.0 |
| hash brown potatoes, home prepared | 1/4 cup | 39 grams or 60 milliliters | 1.0 | 1.0 |
| hominy, canned | 3/4 cup | 123.8 grams or 180 milliliters | ||
| mixed vegetables with pasta, cooked | 1 cup | 250 milliliters | ||
| mixed vegetables, corn, lima beans, peas, green beans, carrots, canned | 1 cup | 182 grams or 260 milliliters | ||
| mixed vegetables, frozen, cooked | 3/4 cup | 136.5 grams or 180 milliliters | ||
| parsnips, cooked | 1/2 cup | 78 grams or 125 milliliters | ||
| peas, green, frozen, cooked | 1/2 cup | 80 grams or 125 milliliters | ||
| plantain, cooked | 1/3 cup | 50.8 grams or 80 milliliters | ||
| potato, baked | 1/2 potato 2 1/3" x 4 3/4" | 1/2 potato 6 x 12 entimeters or 78 grams | ||
| potato, boiled, with skin | 1/2 potato | 1/2 potato or 68 grams | ||
| potato, boiled without skin | 1/2 cup | 78 grams or 125 milliliters | ||
| potato, mashed with milk and butter | 1/2 cup | 105 grams or 125 milliliters | 1.0 | 1.0 |
| potatoes, mashed, from dried granules with milk and margarine | 1/2 cup | 105 grams or 125 milliliters | 1.0 | 1.0 |
| pumpkin, canned | 1 cup | 245 grams or 250 milliliters | ||
| spaghetti sauce, ready to serve (marinara) | 1/2 cup | 128 grams or 125 milliliters | ||
| squash, winter, cooked | 1 cup | 205 grams or 250 milliliters | ||
| succotash, corn and lima beans | 1/2 cup | 85 grams or 125 milliliters | ||
| sweet potato, boiled, mashed without skin | 1/4 cup | 82 grams or 60 milliliters | ||
| sweet potato, canned, syrup pack | 1/3 cup | 75.2 grams or 80 milliliters | ||
| sweet potato, cooked in skin | 1/2 large | 90 grams | ||
| yams, cooked | 1/2 cup | 68 grams or 125 milliliters |
| Food | U.S. Serving Size | Metric Serving Size | Starch | Carbohydrate Choice | Fats |
|---|---|---|---|---|---|
| gravy, beef, canned | 1/2 cup | 116.5 grams or 125 milliliters | 0.5 | 0.5 | |
| gravy, chcken | 1/2 cup | 119 grams or 125 milliliters | 0.5 | 0.5 | |
| sweet and sour sauce | 3 tablespoons | 45 grams or 45 milliliters | 1.0 |
| Food | U.S. Serving Size | Metric Serving Size | Starch | Fats |
|---|---|---|---|---|
| breakfast bar cornflake crust with fruit | 1 | 1 | 2.0 | |
| breakfast bar, oats, raisins, coconut | 1 | 1 | 2.0 | 1.0 |
| granola bar | 1 ounce | 28 grams | 1.0 | 1.0 |
| granola bar, chewy, low-fat | 1 ounce | 37 grams | 2.0 | |
| meal replacement bar | 1 medium bar or 2 ounces | 1 medium bar | 2.0 | 1.0 |
| meal replacement bar | 1 small bar or 1 1/3 ounces | 1 small bar | 1.5 | 0 to 1 |
| trail mix, candy and nut | 1 ounce | 30 grams | 1.0 | 2.0 |
| trail mix, dried fruit | 1 ounce | 30 grams | 1.0 | 1.0 |
