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Exchange list: Starches

One serving (exchange) of a starchy food usually contains 15 grams of carbohydrate, up to 3 grams of protein, up to 1 gram of fat, and 80 calories. Starches in the amounts listed below equal one exchange. Choose whole-grain and low-fat starches as often as you can.

TypeFoodServing size
Bread
  Bagel, large (4 ounces) 1/4 (1 ounce)
Bread: pumpernickel, rye, unfrosted raisin, white, whole-grain 1 slice (1 ounce)
Bread, reduced-calorie 2 slices (1 1/2 ounces)
Chapati, small (6 inches across) 1
English muffin 1/2
Hamburger bun 1/2 (1 ounce)
Hot dog bun 1/2 (1 ounce)
Pancake (4 inches across, 1/4-inch thick) 1
Pita (6 inches across) 1/2
Tortilla, flour or corn (6 inches across) 1
Cereals and grains
  Barley, cooked 1/3 cup
Bulgur wheat, cooked 1/2 cup
Cereal: bran, oats, spoon-size shredded wheat, sweetened 1/2 cup
Cereal, puffed, unfrosted 1 1/2 cups
Cereal, unsweetened, ready-to-eat 3/4 cup
Couscous 1/3 cup
Granola, low-fat or regular 1/4 cup
Grits, cooked 1/2 cup
Pasta, cooked 1/3 cup
Quinoa, cooked 1/3 cup
Rice, cooked: white, brown 1/3 cup
Tabbouleh, prepared 1/2 cup
Wheat germ, dry 3 tablespoons
Wild rice, cooked 1/2 cup
Starchy vegetables
  Baked potato with skin 1/4 large (3 ounces)
Corn 1/2 cup
Corn on the cob, large 1/2 cob (5 ounces)
Mashed potato 1/2 cup
Mixed vegetables with corn, peas or pasta 1 cup
Parsnips 1/2 cup
Plantain, ripe 1/3 cup
Pumpkin, canned 1 cup
Spaghetti/pasta sauce 1/2 cup
Squash: acorn, butternut 1 cup
Succotash 1/2 cup
Yam or sweet potato, plain 1/2 cup (4 ounces)
Crackers and snacks
  Animal crackers 8
Graham crackers (2 1/2-inch squares) 3
Matzo 3/4 ounce
Melba toast 4 pieces
Oyster crackers 20
Popcorn, low-fat microwave or popped with no added fat 3 cups
Pretzels 3/4 ounce
Rice cakes (4 inches across) 2
Saltine crackers 6
Snack chips, fat-free or baked: tortilla, potato 15 to 20 (3/4 ounce)

Modified with permission from "Choose Your Foods: Exchange Lists for Diabetes," which is the basis of a meal planning system. © 2008 American Diabetes Association and American Dietetic Association. While designed primarily for people who have diabetes and others who must follow special diets, the exchange lists are based on principles of good nutrition that apply to everyone.

Beans, peas and lentils also are considered starches, but they count as one starch exchange and one lean meat exchange.

TypeFoodServing sizeCount as
Beans, peas and lentils
  Baked beans 1/3 cup 1 starch plus 1 lean meat
Beans, cooked: black, garbanzo, kidney, lima, navy, pinto, white 1/2 cup 1 starch plus 1 lean meat
Lentils, cooked: brown, green, yellow 1/2 cup 1 starch plus 1 lean meat
Peas, cooked: black-eyed, split, green 1/2 cup 1 starch plus 1 lean meat
Refried beans, canned 1/2 cup 1 starch plus 1 lean meat

Modified with permission from "Choose Your Foods: Exchange Lists for Diabetes," which is the basis of a meal planning system. © 2008 American Diabetes Association and American Dietetic Association. While designed primarily for people who have diabetes and others who must follow special diets, the exchange lists are based on principles of good nutrition that apply to everyone.

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Jul 4, 2008