Foods Exchange List

Exchange Lists

Dairy

Vegetables

Fruits

Starches

Meats

Fats

Fat-free and low-fat buttermilk 1 cup

Fat-free milk1 cup

Low-fat, 1 % milk 1 cup

Milk, 2%1 cup

Evaporated fat-free milk 1/2 cup

Fat-free dry milk powder1/3 cup dry

Yogurt2/3 cup

Kefir1 cup

Soy milk 1 cup

Amaranth or Chinese spinach 1/2 cup cooked, 1 cup raw, 1/2 cup juice

Artichoke and Artichoke hearts 1/2 cup cooked, 1 cup raw, 1/2 cup juice

Asparagus1/2 cup cooked, 1 cup raw, 1/2 cup juice

Baby corn1/2 cup cooked, 1 cup raw, 1/2 cup juice

Bamboo shoots1/2 cup cooked, 1 cup raw, 1/2 cup juice

Beans (green, wax, Italian)1/2 cup cooked, 1 cup raw, 1/2 cup juice

Bean sprouts 1/2 cup cooked, 1 cup raw, 1/2 cup juice

Beets1/2 cup cooked, 1 cup raw, 1/2 cup juice

Bok choy1/2 cup cooked, 1 cup raw, 1/2 cup juice

Borscht1/2 cup cooked, 1 cup raw, 1/2 cup juice

Broccoli1/2 cup cooked, 1 cup raw, 1/2 cup juice

Brussels sprouts1/2 cup cooked, 1 cup raw, 1/2 cup juice

Cabbage - all types1/2 cup cooked, 1 cup raw, 1/2 cup juice

Carrots1/2 cup cooked, 1 cup raw, 1/2 cup juice

Cauliflower1/2 cup cooked, 1 cup raw, 1/2 cup juice

Celery1/2 cup cooked, 1 cup raw, 1/2 cup juice

Chayote1/2 cup cooked, 1 cup raw, 1/2 cup juice

Coleslaw, no dressing1/2 cup cooked, 1 cup raw, 1/2 cup juice

Cucumber1/2 cup cooked, 1 cup raw, 1/2 cup juice

Eggplant1/2 cup cooked, 1 cup raw, 1/2 cup juice

Gourds (bitter, bottle, luffa)1/2 cup cooked, 1 cup raw, 1/2 cup juice

Amaranth or Chinese spinach1/2 cup cooked, 1 cup raw, 1/2 cup juice

Greens (collard, kale, mustard, turnip)1/2 cup cooked, 1 cup raw, 1/2 cup juice

Green onions or scallions1/2 cup cooked, 1 cup raw, 1/2 cup juice

Hearts of palm1/2 cup cooked, 1 cup raw, 1/2 cup juice

Jicama1/2 cup cooked, 1 cup raw, 1/2 cup juice

Kohlrabi1/2 cup cooked, 1 cup raw, 1/2 cup juice

Leeks1/2 cup cooked, 1 cup raw, 1/2 cup juice

Mixed vegetables (without corn or peas)1/2 cup cooked, 1 cup raw, 1/2 cup juice

Mung bean sprouts 1/2 cup cooked, 1 cup raw, 1/2 cup juice

Mushrooms1/2 cup cooked, 1 cup raw, 1/2 cup juice

Okra1/2 cup cooked, 1 cup raw, 1/2 cup juice

Onions1/2 cup cooked, 1 cup raw, 1/2 cup juice

Oriental radish or daikon1/2 cup cooked, 1 cup raw, 1/2 cup juice

Pea pods (snow peas)1/2 cup cooked, 1 cup raw, 1/2 cup juice

Peppers (all varieties) 1/2 cup cooked, 1 cup raw, 1/2 cup juice

Radishes1/2 cup cooked, 1 cup raw, 1/2 cup juice

Rutabaga1/2 cup cooked, 1 cup raw, 1/2 cup juice

Sauerkraut1/2 cup cooked, 1 cup raw, 1/2 cup juice

Soybean sprouts1/2 cup cooked, 1 cup raw, 1/2 cup juice

Spinach1/2 cup cooked, 1 cup raw, 1/2 cup juice

Summer squash1/2 cup cooked, 1 cup raw, 1/2 cup juice

Sugar snap peas1/2 cup cooked, 1 cup raw, 1/2 cup juice

Swiss chard1/2 cup cooked, 1 cup raw, 1/2 cup juice

Tomato sauce1/2 cup cooked, 1 cup raw, 1/2 cup juice

Tomato/vegetable juice1/2 cup cooked, 1 cup raw, 1/2 cup juice

Tomato (fresh or canned)1/2 cup cooked, 1 cup raw, 1/2 cup juice

Turnips1/2 cup cooked, 1 cup raw, 1/2 cup juice

Water chestnuts1/2 cup cooked, 1 cup raw, 1/2 cup juice

Yard-long beans1/2 cup cooked, 1 cup raw, 1/2 cup juice

Zucchini1/2 cup cooked, 1 cup raw, 1/2 cup juice

Apple, unpeeled, small 1 (4 oz)

Apples, dried 4 rings

Applesauce, unsweetened1/2 cup

Apricots, fresh4 whole (5 1/2 oz)

Apricot, dried 8 halves

Banana1/2 large or 1 baby banana (4 oz)

Blackberries, Blueberries3/4 cup

Cantaloupe1 cup cubed (11 oz)

Cherries Sweet, canned1/2 cup

Cherries Sweet, fresh12 (3 oz)

Dates3

Dried fruits2 Tbsp

Figs2 medium (3 1/2 oz)

Grapefruit Large1/2 (11 oz)

Grapefruit Sections, canned3/4 cup

Grapes, small17 (3 oz)

Honeydew1 slice or 1 cup cubed (10 oz)

Kiwi1 (3 1/2 oz)

Mandarin oranges, canned3/4 cup

Mango1/2 cup or 1/2 small (5 1/2 oz)

Nectarine, small1 (5 oz)

Orange, small1 (6 1/2 oz)

Papaya1 cup cubed (8 oz)

Peach Canned1/2 cup

Peach Fresh, large 1/2 (4 oz)

Pineapple Canned1/2 cup

Pineapple Fresh3/4 cup

Plums Canned1/2 cup

Plums Fresh, small2 (5 oz)

Prunes3

Raisins2 Tbsp

Raspberries1 cup

Strawberries1 1/4 cup whole berries

Tangerines, small2 (8 oz)

Watermelon1 1/4 cup cubes (13 1/2 oz)

Apple juice and apple cider1/2 cup

Fruit juice blends, 100% juice1/3 cup

Grape juice1/3 cup

Grapefruit juice1/2 cup

Orange juice1/2 cup

Pineapple juice 1/2 cup

Prune juice 1/3 cup

Bagel1/4 (1 oz)

Biscuit1 (2 1/2 inches across)

Bread Reduced-calorie2 slices (1 1/2 oz)

Bread White, whole-grain1 slice (1 oz)

Bun (hotdog or hamburger)1/2 bun (1 oz)

Chapatti, small1 (6 inches across)

Cornbread1 (1 3/4 inch cube or 1 1/2 oz)

English muffin1/2

Flour, corn meal, wheat germ3 Tbsp dry

Naan Indian Bread1/4 (8 inches by 2 inches)

Pancake, 1/4 inch thick1 (4 inches across)

Pita bread1/2 pocket (6 inches across)

Roll, plain, small1 (1 oz)

Stuffing, bread1/3 cup

Taco shell or tostada shell2 crisp shells (5 inches across)

Tortilla Corn or flour, 6 inches across1

Tortilla Flour, 10 inches across1/3

Barley, cooked1/3 cup

Bran, dry Oat bran1/4 cup

Bran, dry Wheat bran1/2 cup

Bulgur, cooked1/2 cup

Bran1/2 cup

Oats, oatmeal, cooked1/2 cup

Puffed1 1/2 cups

Shredded wheat, plain1/2 cup

Sugar-coated cereals1/2 cup

Unsweetened, ready-to-eat cereals3/4 cup

Couscous, cooked1/3 cup

Granola, regular or low-fat1/4 cup

Grits, cooked1/2 cup

Kasha1/2 cup

Millet, cooked1/3 cup

Muesli1/4 cup

Pasta, cooked1/3 cup

Polenta, cooked1/3 cup

Quinoa, cooked1/3 cup

Rice, white or brown, cooked1/3 cup

Tabbouleh, prepared1/2 cup

Wheat germ, dry3 Tbsp

Wild rice, cooked1/2 cup

Cassava1/3 cup

Corn1/2 cup

Corn on cob, large1/2 cob (5 oz)

Hominy, canned3/4 cup

Parsnips1/2 cup

Peas, green1/2 cup

Plantain, ripe1/3 cup

Potato Baked with skin1/4 large (3 oz)

Potato Boiled, all kinds1/2 cup or 1/2 medium (3 oz)

Potato Mashed, with milk1/2 cup

Pumpkin, canned, no sugar added1 cup

Squash, winter (acorn, butternut)1 cup

Succotash1/2 cup

Yam, sweet potato1/2 cup

Beef1 oz

Beef jerky 1 oz

Cheeses (0-3 g fat per oz)1 oz

Cottage cheese1/4 cup

Egg substitute, plain1/4 cup

Egg whites2

Fish1 oz

Hot dog with 0-3 g fat per oz1

Organ meats: heart, kidney, liver1 oz

Oysters, fresh or frozen6 medium

Poultry, skinless1 oz

Sausage with 0-3 g fat per oz1 oz

Shrimp and squid 1 oz

Tuna, canned in water or oil, drained1 oz

Bacon Pork2 slices (1 oz each before cooking)

Bacon Turkey3 slices (1/2 oz each before cooking)

Processed meats1 oz

Tempeh, Tofu4 oz (1/2 cup)

Avocado2 Tbsp (1 oz)

Nut butters1 1/2 tsp

Almonds6 nuts

Brazil2 nuts

Cashews6 nuts

Filberts (hazelnuts)5 nuts

Macadamia3 nuts

Mixed (50% peanuts)6 nuts

Peanuts10 nuts

Pecans4 halves

Pistachios16 nuts

Oils1 tsp

Olives Black (ripe)8 large

Olive Green, stuffed 10 large

Margarine1 tsp

Mayonnaise1 tsp

Mayonnaise Reduced-fat1 Tbsp

Walnuts4 halves

Seeds: flaxseed, pumpkin, etc.1 Tbsp

Butter1 tsp

Coconut2 Tbsp

Chitterlings, boiled2 Tbsp (1/2 oz)

Coconut milk Light1/3 cup

Coconut milk Regular1 1/2 Tbsp

Cream1 1/2 Tbsp

Cream cheese1 Tbsp

Sour cream2 Tbsp