Each food is exchanged as 1 serving based on the U.S. or Metric Serving Size listed.
These foods have more than one ingredient and are a combination of sweeteners, starch, meat and fat.
Carbohydrate choices can be counted as starch.
The additional fat, meat and carbohydrate choices servings listed in desserts and sweets should be deducted from the meal or snack at which it is eaten.
| Food | U.S. Serving Size | Metric Serving Size | Starch | Carbohydrate Choice | Meat Medium Fat | Fats |
|---|---|---|---|---|---|---|
| angel food cake, no frosting | 1/12 of 10" cake or 2 ounce slice | 1/12 of 25 centimeter cake or 50 gram slice | 2.0 | |||
| apple pie, 2 crust | 1/6 of 8' pie | 1/6 of 20 centimeter pie of 117 grams | 3.0 | 1.0 | 2.0 | |
| brownie, no frosting | one 2 3/4" x 2 3/4" x 7/8" | one 3 x 3 x 2 centimeters or 56 grams | 2.0 | 2.0 | ||
| cake, with frosting | one 2" square | one 5 centimeter square | 2.0 | 1.0 | ||
| chocolate chip cookie | 2 cookies 2 1/4" diameter | 2 cookies 6 centimeter diameter | 1.0 | 2.0 | ||
| chocolate chip cookies, sugar-free | 3 small | 3 small | 1.0 | 1 to 2 | ||
| chocolate sandwich cookie with crème filling | 2 small | 2 small or 23 grams | 1.0 | 1.0 | ||
| cupcake, chocolate with frosting, low-fat | 1 cupcake | 1 cupcake or 43 grams | 2.0 | |||
| cupcake, with frosting | 1 small | 1 small | 2.0 | 1 to 1.5 | ||
| custard pie | 1/6 of 8" pie | 1/6 or 20 centimeter pie or 105 grams | 1.5 | 2.5 | ||
| flan custard | 1/2 cup | 153 grams or 125 milliliters | 2.0 | 1.0 | ||
| fruit cobbler | 1/2 cup | 125 milliliters | 3.0 | 1.0 | ||
| gelatin, regular | 1/2 cup | 135 grams or 125 milliliters | 1.0 | |||
| gingersnap cookie | 3 | 3 | ||||
| pound cake | 1/12 of 12 cake | 1/12 of 30 centimeter cake or 28 grams | 1.0 | 1.0 | ||
| pudding, made with reduced-fat milk | 1/2 cup | 125 milliliters | 2.0 | |||
| pudding, sugar-free, made with fat-free milk | 1/2 cup | 125 milliliters | 1.0 | |||
| pumpkin pie | 1/8 of 8" pie | 1/8 of 20 centimeter pie or 124.4 grams | 3.0 | 2.5 | ||
| snack cake, crème filled, chocolate with frosting | 1 | 1 | 2.0 | 1.5 | ||
| snack cake, crème filled, sponge | 1 | 1 | 2.0 | 1.0 | ||
| vanilla wafers | 5 | 5 | 1.0 | 1.0 |
| Food | U.S. Serving Size | Metric Serving Size | Carbohydrate Choice | Fats |
|---|---|---|---|---|
| ice cream, chocolate | 1/2 cup | 66 grams or 125 milliliters | 1.0 | 2.0 |
| ice cream, fat-free | 1/2 cup | 68 grams or 125 milliliters | 1.5 | |
| ice cream, no sugar added | 1/2 cup | 69 grams or 125 milliliters | 1.0 | 1.0 |
| ice cream, vanilla | 1/2 cup | 66 grams or 125 milliliters | 1.0 | 2.0 |
| ice cream, light, vanilla | 1/2 cup | 76 grams or 125 milliliters | 1.0 | 1.0 |
| ice cream, vanilla, rich | 1/2 cup | 107 grams 125 milliliters | 1.0 | 3.0 |
| ice frozen bar, lime | 1/2 cup | 99 grams or 125 milliters | 2.0 | |
| pop, frozen bar, 100% juice | 3 ounce bar | 92 gram bar | 1.0 | |
| pop, frozen bar, juice | 1 | 1 | 0.5 | |
| sherbert, orange | 1/2 cup | 74 grams or 125 milliliters | 2.0 | |
| sorbet | 1/2 cup | 125 milliliters | 2.0 | |
| yogurt, frozen | 1/2 cup | 72 grams or 125 milliliters | 1.0 | 0 to 1 |
| yogurt, frozen, fat-free | 1/3 cup | 61.4 grams or 80 milliliters | 1.0 |
| Food | U.S. Serving Size | Metric Serving Size | Carbohydrate Choice | Fats |
|---|---|---|---|---|
| banana nut bread | 1 slice 1" thick | 1 slice 3 centimeters thick or 60 grams | 2.0 | 1.0 |
| croissant | 1 mini or 1/2 large | 1 mini or 1/2 large or 33.5 grams | 1.0 | 1.0 |
| Danish cheese pastry | 1 | 1 | 2.0 | 3.0 |
| Danish fruity pastry | one 4 1/4" diameter | one 11 centimeter diameter | 2.5 | 2.0 |
| doughnut, cake type, plain | 1 medium 3 3/4" diameter | 1 medium 9 centimeters diameter or 54 grams | 1.5 | 2.0 |
| doughnut, yeast type, glazed | one 3 3/4" diameter | one 9 centimeters diameter | 2.0 | 2.0 |
| muffin, blueberry | 1 small 2 3/4" x 2" or 1/4 large | 1 small 7 x 5 or 0.6 centimeters large or 66 grams | 2.0 | 2.0 |
| sweet roll, cinnamon with raisins | 1 roll 2 3/4" square | 1 roll 7 centimeters square or 60 grams | 2.0 | 2.0 |
| toaster pastries, fruit | 1 toaster pastry or Pop Tart | 1 toaster pastry or Pop Tart or 54 grams | 2.5 | 1.0 |
| Food | U.S. Serving Size | Metric Serving Size | Carbohydrate Choice | Fats |
|---|---|---|---|---|
| chocolate kiss candy | 5 | 5 | 1.0 | 1.0 |
| chocolate or peanut candy bar | 2 fun bars or 1 ounce | 2 fun bars or 30 grams | 1.5 | 1.5 |
| chocolate syrup | 2 tablespoons | 30 milliliters or 39 grams | 2.0 | |
| fruit leather rolls | 1/2 ounce roll | 1 roll or 14 grams | 1.0 | |
| fruit spread, 100% fruit | 1 1/2 tablespoons | 27 grams or 22.5 milliliters | 1.0 | |
| gumdrops | 4 | 4 | 1.0 | |
| hard candy | 3 pieces | 3 pieces or 18 grams | 1.0 | |
| honey | 1 tablespoon | 15 milliliters or 21 grams | 1.0 | |
| jam or preserves | 1 tablespoon | 20 grams or 15 milliliters | 1.0 | |
| jelly | 1 tablespoon | 21 grams or 15 milliliters | 1.0 | |
| milk chocolate candy bar | 3 miniature bars | 3 miniature bars or 21 grams | 1.0 | 1.0 |
| milk chocolate candy bar with almonds | 1.45 ounce | 41 gram bar | 1.5 | 3.0 |
| sugar, granulated | 1 tablespoon or 4.5 packets or 5.5 cubes | 12.6 grams or 15 milliliters | 1.0 | |
| syrup, maple | 1 tablespoon | 15 milliliters | 1.0 | |
| syrup, pancake type | 1 tablespoon | 15 milliliters | 1.0 | |
| syrup, pancake, light or reduced calorie | 2 tablespoons | 30 milliliters or 30 grams | 1.0 |
| Food | U.S. Serving Size | Metric Serving Size | Carbohydrate Choice | Fats |
|---|---|---|---|---|
| cocoa mix, powder | 2 heaping teaspoons or 2/3 envelope | 18.8 grams or 10 heaping milliters | 1.0 | |
| cola carbonated beverage | 12 fluid onces or 1 1/2 cup | 360 milliliters | 2.5 | |
| cranberry juice cocktail | 4 fluid ounces or 1/2 cup | 125 milliliters | 1.0 | |
| energy drink (Red Bull) | 8.3 fluid ounces | 250 milliliters | 2.0 | |
| fruit punch drink (Hawaiian Punch) | 8 fluid ounes or 1 cup | 250 milliliters | 20 | |
| ginger ale carbonated beverage | 12 fluid ounces or 1 1/2 cup | 360 milliliters | 2.5 | |
| hot chocolate | 0.7 ounce envelope | 1 envelope or 20 grams | 1.0 | 1.0 |
| hot chocolate, sugar-free | 0.53 ounce envelope | 1 envelope or 15 grams | 1.0 | |
| lemonade powder | 4 teaspoons or 1/2 scoop | 1/2 scoop or 20 milliliters or 18 grams | 1.0 | |
| lemonade, prepared | 8 fluid ounces or 1 cup | 250 milliliters | 2.0 | |
| lemon-lime carbonated beverage | 12 fluid ounces or 1 1/2 cup | 360 milliliters | 2.5 | |
| Mountain Dew carbonated beverage | 12 fluid ounces or 1 1/2 cup | 360 milliliters | 2.5 | |
| root beer carbonated beverage | 12 fluid ounces or 1 1/2 cup | 360 milliliters | 2.5 | |
| sports drink (Gatorade) | 8 fluid ounces or 1 cup | 250 milliliters | 1.0 | |
| tonic water | 12 fluid ounces or 1 1/2 cup | 360 milliliters | 2.0 |
