Food Exchange Table

Food Exchange table
Fat	Monosaturated Fat	Avocado	1 fat	1/8 medium	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Monosaturated Fat	Nuts (almonds, cashews)	1 fat	6 nuts	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Monosaturated Fat	Nuts (Peanuts)	1 fat	10 nuts	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Monosaturated Fat	Nuts (pecans)	1 fat	4 halves	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Monosaturated Fat	Nuts Mixed, (50% peanuts)	1 fat	6 nuts	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Monosaturated Fat	Oil (canola, olive, peanut)	1 fat	1 tsp.	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Monosaturated Fat	Olives (black)	1 fat	8 large	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Monosaturated Fat	Olives (green, stuffed)	1 fat	10 large	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Monosaturated Fat	Peanut butter	1 fat	2 tsp.	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Monosaturated Fat	Sesame seeds	1 fat	1 Tbsp.	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Monosaturated Fat	Tahini paste	1 fat	2 tsp.	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Polyunsaturated Fat	Margarine (stick, tub, squeeze)	1 fat	1 tsp.	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Polyunsaturated Fat	Mayonnaise (reduced fat)	1 fat	1 Tbsp.	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Polyunsaturated Fat	Mayonnaise (regular)	1 fat	1 tsp.	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Polyunsaturated Fat	Nuts (walnuts)	1 fat	4 halves	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Polyunsaturated Fat	Oil (corn, safflower, soybean)	1 fat	1 tsp.	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Polyunsaturated Fat	Salad Dressing (reduced fat)	1 fat	2 Tbsp.	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Polyunsaturated Fat	Salad Dressing (regular)	1 fat	1 Tbsp.	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Polyunsaturated Fat	Seeds (pumpkin, sunflower)	1 fat	1 Tbsp.	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Saturated Fat	Bacon	1 fat	1 slice	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Saturated Fat	Bacon grease	1 fat	1 tsp.	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Saturated Fat	Butter (stick)	1 fat	1 tsp.	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Saturated Fat	Butter (whipped)	1 fat	2 tsp.	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Saturated Fat	Chitterlings	1 fat	2 Tbsp.	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Saturated Fat	Coconut	1 fat	2 Tbsp.	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Saturated Fat	Coffee whitener (liquid)	1 fat	2 Tbsp.	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Saturated Fat	Coffee whitener (powder)	1 fat	4 Tbsp.	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Saturated Fat	Cream (half-and-half)	1 fat	2 Tbsp.	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Saturated Fat	Cream cheese (reduced fat/lite)	1 fat	2 Tbsp.	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Saturated Fat	Cream cheese (regular)	1 fat	1 Tbsp.	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Saturated Fat	Fatback/ salt pork/ lard	1 fat	1 tsp.	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Saturated Fat	Gravy (canned)	1 fat	¼ cup	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Saturated Fat	Gravy (from mix)	1 fat	½ cup	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Saturated Fat	Saturated, (reduced fat)	1 fat	1 Tbsp.	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Saturated Fat	Sour cream (reduced fat)	1 fat	3 Tbsp.	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Saturated Fat	Sour cream (regular)	1 fat	2 Tbsp.	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Fat	Saturated Fat	Tahini paste	1 fat	2 tsp.	One fat exchange (regardless of type) has: 5 grams fat 45 calories
Free	Condiments	Bac-Os	0	1 tsp.	A free food is any food or drink with less than 20 calories per serving
Free	Condiments	Barbecue sauce	0	1 Tbsp.	A free food is any food or drink with less than 20 calories per serving
Free	Condiments	Catsup	0	1 Tbsp.	A free food is any food or drink with less than 20 calories per serving
Free	Condiments	Horseradish	0	-	A free food is any food or drink with less than 20 calories per serving
Free	Condiments	Lemon juice	0	-	A free food is any food or drink with less than 20 calories per serving
Free	Condiments	Lime juice	0	-	A free food is any food or drink with less than 20 calories per serving
Free	Condiments	Mustard	0	-	A free food is any food or drink with less than 20 calories per serving
Free	Condiments	Pickles, dill	0	1 ½ large	A free food is any food or drink with less than 20 calories per serving
Free	Condiments	Soy sauce	0	-	A free food is any food or drink with less than 20 calories per serving
Free	Condiments	Taco sauce	0	-	A free food is any food or drink with less than 20 calories per serving
Free	Condiments	Vinegar	0	-	A free food is any food or drink with less than 20 calories per serving
Free	Drinks	Bouillon broth	0	-	A free food is any food or drink with less than 20 calories per serving
Free	Drinks	Carbonated water	0	-	A free food is any food or drink with less than 20 calories per serving
Free	Drinks	Club soda	0	-	A free food is any food or drink with less than 20 calories per serving
Free	Drinks	Cocoa powder, sugar-free	0	-	A free food is any food or drink with less than 20 calories per serving
Free	Drinks	Coffee	0	-	A free food is any food or drink with less than 20 calories per serving
Free	Drinks	Diet soda	0	-	A free food is any food or drink with less than 20 calories per serving
Free	Drinks	Drink mixes, sugar free	0	-	A free food is any food or drink with less than 20 calories per serving
Free	Drinks	Mineral water	0	-	A free food is any food or drink with less than 20 calories per serving
Free	Drinks	Tea	0	-	A free food is any food or drink with less than 20 calories per serving
Free	Drinks	Tonic water	0	-	A free food is any food or drink with less than 20 calories per serving
Free	Food	Candy, hard, sugar-free	0	1 piece	A free food is any food or drink with less than 20 calories per serving
Free	Food	Chewing gum	0	2 pieces	A free food is any food or drink with less than 20 calories per serving
Free	Food	Cream cheese, fat-free	0	1 Tbsp.	A free food is any food or drink with less than 20 calories per serving
Free	Food	Creamers, nondairy, liquid	0	1 Tbsp.	A free food is any food or drink with less than 20 calories per serving
Free	Food	Creamers, nondairy, powder	0	2 tsp.	A free food is any food or drink with less than 20 calories per serving
Free	Food	Crystal Lite bar	0	1	A free food is any food or drink with less than 20 calories per serving
Free	Food	Dip, Lean Cream	0	1 Tbsp.	A free food is any food or drink with less than 20 calories per serving
Free	Food	Dip, Picante Sauce	0	2 Tbsp.	A free food is any food or drink with less than 20 calories per serving
Free	Food	Frozen desserts, sugar-free Popsicle	0	1	A free food is any food or drink with less than 20 calories per serving
Free	Food	Gelatin, sugar-free	0	0	A free food is any food or drink with less than 20 calories per serving
Free	Food	Gravies, all others	0	2 Tbsp.	A free food is any food or drink with less than 20 calories per serving
Free	Food	Gravies, Au jus	0	¼ cup	A free food is any food or drink with less than 20 calories per serving
Free	Food	Jam or jelly, low-sugar or lite	0	2 tsp.	A free food is any food or drink with less than 20 calories per serving
Free	Food	Margarine, fat-free	0	4 Tbsp.	A free food is any food or drink with less than 20 calories per serving
Free	Food	Margarine, reduced fat	0	1 tsp.	A free food is any food or drink with less than 20 calories per serving
Free	Food	Mayonnaise, fat-free	0	1 Tbsp.	A free food is any food or drink with less than 20 calories per serving
Free	Food	Mayonnaise, reduced fat	0	1 tsp.	A free food is any food or drink with less than 20 calories per serving
Free	Food	Miracle Whip, fat-free	0	1 Tbsp.	A free food is any food or drink with less than 20 calories per serving
Free	Food	Miracle Whip, reduced fat	0	1 tsp.	A free food is any food or drink with less than 20 calories per serving
Free	Food	Nonstick cooking spray	0	0	A free food is any food or drink with less than 20 calories per serving
Free	Food	Salad dressing, fat-free	0	1 Tbsp.	A free food is any food or drink with less than 20 calories per serving
Free	Food	Salsa	0	¼ cup	A free food is any food or drink with less than 20 calories per serving
Free	Food	Sour cream, fat-free	0	1 Tbsp.	A free food is any food or drink with less than 20 calories per serving
Free	Food	Syrup, sugar-free	0	2 Tbsp.	A free food is any food or drink with less than 20 calories per serving
Free	Food	Whipped topping, regular or lite	0	2 Tbsp.	A free food is any food or drink with less than 20 calories per serving
Free	Seasonings	Flavoring extracts	0	-	A free food is any food or drink with less than 20 calories per serving
Free	Seasonings	Garlic	0	-	A free food is any food or drink with less than 20 calories per serving
Free	Seasonings	Herbs	0	-	A free food is any food or drink with less than 20 calories per serving
Free	Seasonings	Italian seasoning mix	0	-	A free food is any food or drink with less than 20 calories per serving
Free	Seasonings	Pimento	0	-	A free food is any food or drink with less than 20 calories per serving
Free	Seasonings	Spices	0	-	A free food is any food or drink with less than 20 calories per serving
Free	Seasonings	Tabasco	0	-	A free food is any food or drink with less than 20 calories per serving
Free	Seasonings	Wine, used in cooking	0	-	A free food is any food or drink with less than 20 calories per serving
Free	Seasonings	Worcestershire sauce	0	-	A free food is any food or drink with less than 20 calories per serving
Fruit	Fruit	Apple	1 fruit	1 small	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Apples, dried	1 fruit	4 rings	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Applesauce	1 fruit	½ cup	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Apricot, canned (own juice)	1 fruit	½ cup	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Apricot, dried	1 fruit	8 halves	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Apricot, fresh	1 fruit	4 whole	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Banana	1 fruit	5" length	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Blackberries, blueberries	1 fruit	¾ cup	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Cantaloupe, small	1 fruit	1/3 melon (1 cup chunks)	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Cherries	1 fruit	½ cup	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Dates	1 fruit	3	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Figs	1 fruit	1 ½	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Fruit cocktail (own juice)	1 fruit	½ cup	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Fruit Roll-ups (1/2 oz)	1 fruit	1	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Grapefruit	1 fruit	½	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Grapes	1 fruit	17	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Honeydew melon	1 fruit	1 cup cubes	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Kiwi	1 fruit	1	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Mandarin oranges (own juice)	1 fruit	¾ cup	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Mango, small	1 fruit	½	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Mixed fruit (own juices)	1 fruit	½ cup	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Nectarine, small	1 fruit	1	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Orange, small	1 fruit	1	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Papaya	1 fruit	½ fruit	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Peach, canned (own juice)	1 fruit	½ cup	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Peach, medium	1 fruit	1	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Pear, large	1 fruit	½	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Pears, canned (own juice)	1 fruit	½ cup	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Pineapple, canned (own juice)	1 fruit	½ cup	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Pineapple, fresh	1 fruit	¾ cup	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Plum, small	1 fruit	1	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Prunes	1 fruit	3	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Raisins	1 fruit	2 Tbsp.	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Strawberries	1 fruit	1 ¼ cups	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Tangerines	1 fruit	2 small	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit	Watermelon	1 fruit	1 ¼ cup cubes	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit Juices	Apple juice	1 fruit	½ cup	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit Juices	Cranberry juice cocktail	1 fruit	1/3 cup	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit Juices	Cranberry juice cocktail (lite)	1 fruit	1 cup	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit Juices	Fruit blends	1 fruit	1/3 cup	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit Juices	Fruit slush	1 ½ fruit	4 oz.	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit Juices	Fruit tea punch (can)	1 ½ fruit	6 oz.	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit Juices	Grape juice	1 fruit	1/3 cup	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit Juices	Grapefruit juice	1 fruit	½ cup	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit Juices	Lemonade	1 fruit	6 oz.	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit Juices	Orange juice	1 fruit	½ cup	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit Juices	Pineapple juice	1 fruit	½ cup	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit Juices	Prune juice	1 fruit	1/3 cup	One fruit exchange has: 15 grams carbohydrate 60 calories
Fruit	Fruit Juices	Tang	1 ½ fruit	6 oz.	One fruit exchange has: 15 grams carbohydrate 60 calories
Meat	High-Fat Meat	Bacon	1 meat, 1 ½ fat	3 slices	One high-fat meat exchange has: 7 grams protein 8 grams fat 100 calories
Meat	High-Fat Meat	Cheese, American	1 meat, 1 ½ fat	1 oz.	One high-fat meat exchange has: 7 grams protein 8 grams fat 100 calories
Meat	High-Fat Meat	Cheese, Cheddar	1 meat, 1 ½ fat	1 oz.	One high-fat meat exchange has: 7 grams protein 8 grams fat 100 calories
Meat	High-Fat Meat	Cheese, Gouda, Havarti	1 meat, 1 ½ fat	1 oz.	One high-fat meat exchange has: 7 grams protein 8 grams fat 100 calories
Meat	High-Fat Meat	Cheese, Monterey Jack, Colby	1 meat, 1 ½ fat	1 oz.	One high-fat meat exchange has: 7 grams protein 8 grams fat 100 calories
Meat	High-Fat Meat	Cheese, Swiss	1 meat, 1 ½ fat	1 oz.	One high-fat meat exchange has: 7 grams protein 8 grams fat 100 calories
Meat	High-Fat Meat	Falafel	1 meat, 1 starch/bread, 2 fat	3 patties	One high-fat meat exchange has: 7 grams protein 8 grams fat 100 calories
Meat	High-Fat Meat	Peanut butter	1 meat, 1 ½ fat	2 tbsp.	One high-fat meat exchange has: 7 grams protein 8 grams fat 100 calories
Meat	High-Fat Meat	Pork, ground pork	1 meat, 1 ½ fat	1 oz.	One high-fat meat exchange has: 7 grams protein 8 grams fat 100 calories
Meat	High-Fat Meat	Pork, spare ribs	1 meat, 1 ½ fat	1 oz.	One high-fat meat exchange has: 7 grams protein 8 grams fat 100 calories
Meat	High-Fat Meat	Sandwich meat, (8 g fat or less) bologna	1 meat, 1 ½ fat	1 oz.	One high-fat meat exchange has: 7 grams protein 8 grams fat 100 calories
Meat	High-Fat Meat	Sandwich meat, (8 g fat or less) liver sausage	1 meat, 1 ½ fat	1 slice	One high-fat meat exchange has: 7 grams protein 8 grams fat 100 calories
Meat	High-Fat Meat	Sandwich meat, (8 g fat or less) pimento loaf	1 meat, 1 ½ fat	1 slice	One high-fat meat exchange has: 7 grams protein 8 grams fat 100 calories
Meat	High-Fat Meat	Sandwich meat, (8 g fat or less) salami	1 meat, 1 ½ fat	1 slice	One high-fat meat exchange has: 7 grams protein 8 grams fat 100 calories
Meat	High-Fat Meat	Sausage, bratwurst	1 meat, 1 ½ fat	1	One high-fat meat exchange has: 7 grams protein 8 grams fat 100 calories
Meat	High-Fat Meat	Sausage, brown-and-serve	1 meat, 3 fat	2 links	One high-fat meat exchange has: 7 grams protein 8 grams fat 100 calories
Meat	High-Fat Meat	Sausage, brown-and-serve (lite)	1 meat, 1 ½ fat	2 links	One high-fat meat exchange has: 7 grams protein 8 grams fat 100 calories
Meat	High-Fat Meat	Sausage, hot dog (8 g fat or less)	1 meat, 1 ½ fat	1	One high-fat meat exchange has: 7 grams protein 8 grams fat 100 calories
Meat	High-Fat Meat	Sausage, knockwurst	1 meat, 1 ½ fat	1	One high-fat meat exchange has: 7 grams protein 8 grams fat 100 calories
Meat	High-Fat Meat	Sausage, Polish sausage	1 meat, 1 ½ fat	1	One high-fat meat exchange has: 7 grams protein 8 grams fat 100 calories
Meat	Lean Meat	Beef, dry chipped	1 meat, ½ fat	1 oz.	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Beef, flank	1 meat, ½ fat	1 oz.	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Beef, ground round	1 meat, ½ fat	1 oz.	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Beef, Roast, (rib, chuck, rump)	1 meat, ½ fat	1 oz.	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Beef, Round	1 meat, ½ fat	1 oz.	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Beef, sirloin	1 meat, ½ fat	1 oz.	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Beef, steak (T-bone, porterhouse)	1 meat, ½ fat	1 oz.	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Beef, stew meat	1 meat, ½ fat	1 oz.	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Beef, sweetbreads	1 meat, ½ fat	1 oz.	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Beef, tenderloin	1 meat, ½ fat	1 oz.	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Cheese (3 g fat or less)	1 meat, ½ fat	1 oz.	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Cheese, cottage cheese (4% to 5% fat)	1 meat, ½ fat	¼ cup	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Cheese, Parmesan (grated)	1 meat, ½ fat	2 Tbsp.	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Fish, catfish	1 meat, ½ fat	1 oz.	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Fish, herring	1 meat, ½ fat	1 oz.	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Fish, oysters	1 meat, ½ fat	6 medium	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Fish, salmon (fresh or canned)	1 meat, ½ fat	1 oz.	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Fish, sardines (in oil)	1 meat, ½ fat	2	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Fish, tuna (canned in oil, drained)	1 meat, ½ fat	1 oz.	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Hot dogs (3 g fat or less)	1 meat, ½ fat	1	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Lamb (roast, chop, leg)	1 meat, ½ fat	1 oz.	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Liver (high in cholesterol)	1 meat, ½ fat	1 oz.	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Pork, Canadian bacon	1 meat, ½ fat	1 oz.	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Pork, ham	1 meat, ½ fat	1 oz.	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Pork, tenderloin, loin chop	1 meat, ½ fat	1 oz.	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Poultry, chicken or turkey, dark meat (no skin)	1 meat, ½ fat	1 oz.	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Poultry, duck or goose (no skin)	1 meat, ½ fat	1 oz.	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Sandwich Meat (3 g fat or less)	1 meat, ½ fat	1 oz.	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Veal, lean chop or roast	1 meat, ½ fat	1 oz.	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Wild Game, Pheasant	1 meat, ½ fat	1 oz.	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Wild Game, Rabbit	1 meat, ½ fat	1 oz.	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Lean Meat	Wild game, Venison	1 meat, ½ fat	1 oz.	One lean meat exchange has: 7 grams protein 3 grams fat 55 calories
Meat	Medium-Fat Meat	Beef, Corned beef	1 meat, 1 fat	1 oz.	One medium-fat meat exchange has: 7 grams protein 5 grams fat 75 calories
Meat	Medium-Fat Meat	Beef, ground beef	1 meat, 1 fat	1 oz.	One medium-fat meat exchange has: 7 grams protein 5 grams fat 75 calories
Meat	Medium-Fat Meat	Beef, meat loaf	1 meat, 1 fat	1 oz.	One medium-fat meat exchange has: 7 grams protein 5 grams fat 75 calories
Meat	Medium-Fat Meat	Cheese (5 g fat or less), feta	1 meat, 1 fat	1 oz.	One medium-fat meat exchange has: 7 grams protein 5 grams fat 75 calories
Meat	Medium-Fat Meat	Cheese (5 g fat or less), mozzarella	1 meat, 1 fat	1 oz.	One medium-fat meat exchange has: 7 grams protein 5 grams fat 75 calories
Meat	Medium-Fat Meat	Cheese (5 g fat or less), ricotta	1 meat, 1 fat	¼ cup	One medium-fat meat exchange has: 7 grams protein 5 grams fat 75 calories
Meat	Medium-Fat Meat	Cheese (5 g fat or less), string cheese	1 meat, 1 fat	1 oz.	One medium-fat meat exchange has: 7 grams protein 5 grams fat 75 calories
Meat	Medium-Fat Meat	Egg (medium)	1 meat, 1 fat	1	One medium-fat meat exchange has: 7 grams protein 5 grams fat 75 calories
Meat	Medium-Fat Meat	Fish (any fried fish product)	1 meat, 2 fat, ½ starch/bread	1 oz.	One medium-fat meat exchange has: 7 grams protein 5 grams fat 75 calories
Meat	Medium-Fat Meat	Fish sticks	1 meat, 1 fat, 1 starch/bread	4	One medium-fat meat exchange has: 7 grams protein 5 grams fat 75 calories
Meat	Medium-Fat Meat	Lamb (ground lamb patties)	1 meat, 1 fat	1 oz.	One medium-fat meat exchange has: 7 grams protein 5 grams fat 75 calories
Meat	Medium-Fat Meat	Pork, Boston butt, cutlet	1 meat, 1 fat	1 oz.	One medium-fat meat exchange has: 7 grams protein 5 grams fat 75 calories
Meat	Medium-Fat Meat	Pork, chop	1 meat, 1 fat	1 oz.	One medium-fat meat exchange has: 7 grams protein 5 grams fat 75 calories
Meat	Medium-Fat Meat	Pork, Ham salad	1 meat, 1 fat	2 Tbsp.	One medium-fat meat exchange has: 7 grams protein 5 grams fat 75 calories
Meat	Medium-Fat Meat	Pork, Top loin	1 meat, 1 fat	1 oz.	One medium-fat meat exchange has: 7 grams protein 5 grams fat 75 calories
Meat	Medium-Fat Meat	Poultry, Chicken nuggets	2 meat, 1 fat, 1 starch/bread	3 oz.	One medium-fat meat exchange has: 7 grams protein 5 grams fat 75 calories
Meat	Medium-Fat Meat	Poultry, chicken with skin	1 meat, 1 fat	1 oz.	One medium-fat meat exchange has: 7 grams protein 5 grams fat 75 calories
Meat	Medium-Fat Meat	Poultry, ground chicken or turkey	1 meat, 1 fat	1 oz.	One medium-fat meat exchange has: 7 grams protein 5 grams fat 75 calories
Meat	Medium-Fat Meat	Poultry, turkey bacon	1 fat	1 slice	One medium-fat meat exchange has: 7 grams protein 5 grams fat 75 calories
Meat	Medium-Fat Meat	Prime cuts (such as prime rib)	1 meat, 1 fat	1 oz.	One medium-fat meat exchange has: 7 grams protein 5 grams fat 75 calories
Meat	Medium-Fat Meat	Rib roast	1 meat, 1 fat	1 oz.	One medium-fat meat exchange has: 7 grams protein 5 grams fat 75 calories
Meat	Medium-Fat Meat	Sausage (5 g fat or less)	1 meat, 1 fat	1 oz.	One medium-fat meat exchange has: 7 grams protein 5 grams fat 75 calories
Meat	Medium-Fat Meat	Short ribs	1 meat, 1 fat	1 oz.	One medium-fat meat exchange has: 7 grams protein 5 grams fat 75 calories
Meat	Medium-Fat Meat	Tempeh (4 oz.)	1 meat, 1 fat	¼ cup	One medium-fat meat exchange has: 7 grams protein 5 grams fat 75 calories
Meat	Medium-Fat Meat	Tofu (4 oz.)	1 meat, 1 fat	½ cup	One medium-fat meat exchange has: 7 grams protein 5 grams fat 75 calories
Meat	Medium-Fat Meat	Veal, cutlet	1 meat, 1 fat	1 oz.	One medium-fat meat exchange has: 7 grams protein 5 grams fat 75 calories
Meat	Medium-Fat Meat	Veal, ground or cubed	1 meat, 1 fat	1 oz.	One medium-fat meat exchange has: 7 grams protein 5 grams fat 75 calories
Meat	Very Lean Meat	Buffalo	1 meat	1 oz.	One very lean meat exchange has: 7 grams protein 0 to 1 gram fat 35 calories
Meat	Very Lean Meat	Cheese (1 g fat or less)	1 meat	1 oz.	One very lean meat exchange has: 7 grams protein 0 to 1 gram fat 35 calories
Meat	Very Lean Meat	Chicken or turkey, white meat (no skin)	1 meat	1 oz.	One very lean meat exchange has: 7 grams protein 0 to 1 gram fat 35 calories
Meat	Very Lean Meat	Cornish hen (no skin)	1 meat	1 oz.	One very lean meat exchange has: 7 grams protein 0 to 1 gram fat 35 calories
Meat	Very Lean Meat	Egg substitute	1 meat	¼ cup	One very lean meat exchange has: 7 grams protein 0 to 1 gram fat 35 calories
Meat	Very Lean Meat	Egg whites	1 meat	2	One very lean meat exchange has: 7 grams protein 0 to 1 gram fat 35 calories
Meat	Very Lean Meat	Fish, fresh or frozen	1 meat	1 oz.	One very lean meat exchange has: 7 grams protein 0 to 1 gram fat 35 calories
Meat	Very Lean Meat	Hot dogs (1 g fat or less)	1 meat	1	One very lean meat exchange has: 7 grams protein 0 to 1 gram fat 35 calories
Meat	Very Lean Meat	Sandwich meat (1 g fat or less)	1 meat	1 oz.	One very lean meat exchange has: 7 grams protein 0 to 1 gram fat 35 calories
Meat	Very Lean Meat	Sardines (in spring water)	1 meat	2	One very lean meat exchange has: 7 grams protein 0 to 1 gram fat 35 calories
Meat	Very Lean Meat	Shellfish (lobster, shrimp)	1 meat	1 oz.	One very lean meat exchange has: 7 grams protein 0 to 1 gram fat 35 calories
Meat	Very Lean Meat	Tuna (canned in water)	1 meat	1 oz.	One very lean meat exchange has: 7 grams protein 0 to 1 gram fat 35 calories
Milk	Low-Fat Milk	Flavored yogurt, low-fat, sugar-free	1 milk, 1 fat, 1 starch/bread	¾ cup	One low-fat milk exchange has: 12 grams carbohydrate 8 grams protein 5 grams fat 120 calories
Milk	Low-Fat Milk	Plain yogurt, low-fat, sugar-free	1 milk, 1 fat	¾ cup	One low-fat milk exchange has: 12 grams carbohydrate 8 grams protein 5 grams fat 120 calories
Milk	Low-Fat Milk	Reduced fat (2%) milk	1 milk, 1 fat	1 cup	One low-fat milk exchange has: 12 grams carbohydrate 8 grams protein 5 grams fat 120 calories
Milk	Low-Fat Milk	Soy Moo (soy beverage)	1 milk, 1 fat	1 cup	One low-fat milk exchange has: 12 grams carbohydrate 8 grams protein 5 grams fat 120 calories
Milk	Low-Fat Milk	Sweet acidophilus milk	1 milk, 1 fat	1 cup	One low-fat milk exchange has: 12 grams carbohydrate 8 grams protein 5 grams fat 120 calories
Milk	Nonfat Milk	Buttermilk, low-fat	1 milk	1 cup	One nonfat milk exchange has: 12 grams carbohydrate 8 grams protein 0 to 3 grams fat 90 calories
Milk	Nonfat Milk	Chocolate milk, low-fat	1 milk, 1 fruit	1 cup	One nonfat milk exchange has: 12 grams carbohydrate 8 grams protein 0 to 3 grams fat 90 calories
Milk	Nonfat Milk	Evaporated skim milk	1 milk	½ cup	One nonfat milk exchange has: 12 grams carbohydrate 8 grams protein 0 to 3 grams fat 90 calories
Milk	Nonfat Milk	Flavored yogurt, nonfat, sugar-free	1 milk	1 cup	One nonfat milk exchange has: 12 grams carbohydrate 8 grams protein 0 to 3 grams fat 90 calories
Milk	Nonfat Milk	Low-fat (1%) milk	1 milk	1 cup	One nonfat milk exchange has: 12 grams carbohydrate 8 grams protein 0 to 3 grams fat 90 calories
Milk	Nonfat Milk	Nonfat dry milk	1 milk	1/3 cup dry	One nonfat milk exchange has: 12 grams carbohydrate 8 grams protein 0 to 3 grams fat 90 calories
Milk	Nonfat Milk	Ovaltine with skim milk	1 milk, 1 starch/bread	1 cup	One nonfat milk exchange has: 12 grams carbohydrate 8 grams protein 0 to 3 grams fat 90 calories
Milk	Nonfat Milk	Plain yogurt, nonfat, sugar-free	1 milk	1 cup	One nonfat milk exchange has: 12 grams carbohydrate 8 grams protein 0 to 3 grams fat 90 calories
Milk	Nonfat Milk	Skim milk	1 milk	1 cup	One nonfat milk exchange has: 12 grams carbohydrate 8 grams protein 0 to 3 grams fat 90 calories
Milk	Whole Milk	Evaporated whole milk	1 milk, 1 ½ fat	½ cup	One whole milk exchange has: 12 grams carbohydrate 8 grams protein 8 grams fat 150 calories
Milk	Whole Milk	Goat's milk	1 milk, 1 ½ fat	1 cup	One whole milk exchange has: 12 grams carbohydrate 8 grams protein 8 grams fat 150 calories
Milk	Whole Milk	Kefir	1 milk, 1 ½ fat	1 cup	One whole milk exchange has: 12 grams carbohydrate 8 grams protein 8 grams fat 150 calories
Milk	Whole Milk	Plain yogurt	1 milk, 1 ½ fat	1 cup	One whole milk exchange has: 12 grams carbohydrate 8 grams protein 8 grams fat 150 calories
Milk	Whole Milk	Whole Milk	1 milk, 1 ½ fat	1 cup	One whole milk exchange has: 12 grams carbohydrate 8 grams protein 8 grams fat 150 calories
Starch/Bread	Breads	Bagel	2 starch/bread	1 (3 oz.)	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Baking powder biscuit	1 starch/bread, 1 fat	1	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Banana bread	1 starch/bread, 1 fat	1 slice	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Bread crumbs	1 starch/bread	3 Tbsp.	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Bread, Diet (40 cal./slice)	1 starch/bread	2 slices	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Bread, Italian	1 starch/bread	1 (3/4" thick) slice	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Bread, Raisin	1 starch/bread	1 slice	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Bread, White, rye, whole wheat	1 starch/bread	1 slice	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Breadsticks (8" long, ½" wide)	1 starch/bread	2	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Brown-and-serve roll	1 starch/bread	1 (1 oz.)	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Cereal bars	1½ starch/bread, 1 fat	1	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Cinnamon roll with icing	1 starch/bread, 1 fat	1 medium	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Cocktail rye bread	1 starch/bread	3 slices	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Corn bread	1 starch/bread, 1 fat	2" square	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Croissant	1 ½ starch/bread, 2 ½ fat	1 med.	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Croutons	1 starch/bread	2/3 cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Dinner roll	1 starch/bread	1 (1 oz.)	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	English muffin	2 starch/bread	1	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	French Toast	1 Starch/bread, 1 med-fat meat	1	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Hamburger bun	2 starch/bread	1	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Hamburger bun, diet	1 starch/bread	1	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Hard roll	1 ½ starch/bread	1	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Hot dog bun	2 starch/bread	1	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Hot dog bun, diet	1 starch/bread	1	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Melba toast	1 starch/bread	5 oblong	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Muffin with fruit	1 starch/bread, 1 fat	1 small	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Pancakes (4" diameter)	3 ½ starch/bread, 1 fat	3	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Pita (6 ½" diameter)	2 starch/bread	1	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Rice cakes	1 starch/bread	2	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Shake 'N' Bake	1 starch/bread	¼ cup pouch	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Stuffing (prepared)	1 starch/bread, 1 fat	¼ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Taco shell	½ starch/bread, ½ fat	1	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Toaster pastry	1 starch/bread, 1 ½ fruit, 1 fat	1	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Tortillas, corn	1 starch/bread	1	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Breads	Waffle, frozen	1 starch/bread, ½ fat	1 (2 oz.)	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Cereal	All-Bran	1 starch/bread	1/3 cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Cereal	Apple Raisin Crisp	1 starch/bread, 1 fruit	2/3 cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Cereal	Bran Chex	1 starch/bread	½ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Cereal	Cheerios	1 starch/bread	1 cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Cereal	Cheerios, Flavored	2 starch/bread	1 cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Cereal	Corn Chex	1 starch/bread	¾ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Cereal	Corn grits or corn meal	1 starch/bread	½ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Cereal	Cream of rice or wheat	1 starch/bread	½ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Cereal	Farina	1 starch/bread	¾ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Cereal	Fruit muesli	2 starch/bread, 2 fruit	1 cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Cereal	Granola	1 starch/bread	¼ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Cereal	Grape-Nuts	2 starch/bread	1/3 cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Cereal	Oat Bran	1 starch/bread	½ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Cereal	Oatmeal	1 starch/bread	2/3 cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Cereal	Oatmeal (instant flavored)	2 starch/bread	1 packet	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Cereal	Oatmeal (instant plain)	1 starch/bread	1 packet	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Cereal	Puffed wheat	1 starch/bread	1 ½ cups	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Cereal	Raisin Bran	1 starch/bread	1 cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Cereal	Shredded Wheat	1 starch/bread	½ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Cereal	Spaghetti sauce, meatless, low-fat	2 vegetable	½ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Cereal	Total	1 starch/bread	¾ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Cereal	Wheat Germ	1 starch/bread	¼ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Cereal	Wheaties	1 starch/bread	¾ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Crackers	Animal crackers	1 starch/bread	7	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Crackers	Cheese Nips	1 starch/bread, 1 fat	20	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Crackers	cheese-filled	1 ½ starch/bread, 2 fat	1.5-oz. package	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Crackers	Club	1 starch/bread, 1 fat	8	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Crackers	Goldfish	1 starch/bread, 1 fat	45	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Crackers	graham (2 1" x 1" squares)	1 starch/bread	3	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Crackers	Harvest Crisps	1 starch/bread, 1 fat	12	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Crackers	Matzo	1 starch/bread	¾ oz.	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Crackers	Matzo (6" in diameter	1 starch/bread	1	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Crackers	Oyster 27	starch/bread	1	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Crackers	Peanut-butter-filled	1 ½ starch/bread, 1 fat	6	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Crackers	Ritz	1 starch/bread, 1 fat	6	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Crackers	Rusk	1 starch/bread	2	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Crackers	Ry Krisp	1 starch/bread	4	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Crackers	Saltines	1 starch/bread	6	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Crackers	Sociables	1 starch/bread, 1 fat	8	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Crackers	Teddy Grahams	1 starch/bread, ½ fat	15	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Crackers	Town House	1 starch/bread, 1 ½ fat	8	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Crackers	Triscuits	1 starch/bread, 1 fat	6	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Crackers	Wheat Thins	1 starch/bread, 1 fat	14	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Crackers	Zwieback	1 starch/bread	2	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Pasta/Rice/Potatoes	Couscous	1 starch/bread	1/3 cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Pasta/Rice/Potatoes	Frozen french fries	1 ½ starch/bread, 1 fat	Small handful	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Pasta/Rice/Potatoes	Noodles, cellophane	1 starch/bread	¾ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Pasta/Rice/Potatoes	Noodles, chow mein	1 starch/bread	1/3 cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Pasta/Rice/Potatoes	Noodles, spaghetti	1 starch/bread	½ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Pasta/Rice/Potatoes	Potato salad	1 starch/bread, 1 ½ fat	½ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Pasta/Rice/Potatoes	Potato, baked or boiled	2 starch/bread	1 medium	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Pasta/Rice/Potatoes	Potatoes au gratin	1 ½ starch/bread, ½ fat	½ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Pasta/Rice/Potatoes	Potatoes, mashed	1 starch/bread	½ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Pasta/Rice/Potatoes	Rice, fried	1 starch/bread, 2 fat	½ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Pasta/Rice/Potatoes	Rice, white or brown	1 starch/bread	1/3 cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Pasta/Rice/Potatoes	Rice, wild	1 starch/bread	½ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Pasta/Rice/Potatoes	Rice-A-Roni	2 starch/bread, ½ fat	½ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Pasta/Rice/Potatoes	Scalloped potatoes	1 starch/bread, 1 ½ fat	½ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Pasta/Rice/Potatoes	Tater Tots	1 starch/bread, 1 fat	3 oz.	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Snacks	Angel food cake	1 starch/bread	1/12th cake	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Snacks	Bugles	1 starch/bread, 1 fat	1 oz.	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Snacks	Chex mix	1 starch/bread, 1 fat	2/3 cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Snacks	Cookies (in general)	1 starch/bread, 1 fat	1 (3" diameter)	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Snacks	Doritos (15 to 18 chips)	1 starch/bread, 1 fat	1 oz.	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Snacks	Doughnut (no frosting or glaze)	1 starch/bread, 1 fat	1	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Snacks	Fritos (34 chips)	1 starch/bread, 2 fat	1 oz.	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Snacks	Frozen fruit bar	1 fruit exchange	1	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Snacks	Fudgesicle (frozen)	1 starch/bread	1 bar	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Snacks	gelatin (regular)	1 starch/bread	½ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Snacks	Goldfish crackers	1 starch/bread, 1 fat	45	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Snacks	Granola bar (plain)	1 starch/bread, 1 fat	1	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Snacks	Ice cream	1 starch/bread, 2 fat	½ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Snacks	Ice milk	1 starch/bread, 1 fat	½ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Snacks	Popcorn (hot-air popped)	1 starch/bread	5 cups	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Snacks	Popcorn (made with oil)	1 starch/bread, 1 fat	3 cups	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Snacks	Potato chips (15 to 18 chips)	1 starch/bread, 2 fat	1 oz.	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Snacks	Potato chips (lite)	1 starch/bread, 1 fat	1 oz.	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Snacks	Pretzels	1 ½ starch/bread	1 oz.	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Snacks	Pudding pop (frozen)	1 starch/bread	1 bar	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Snacks	Sesame sticks	1 starch/bread, 2 fat	1 oz.	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Snacks	Sherbet	2 starch/bread	½ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Snacks	Taco/tortilla chips	1 starch/bread, 2 fat	1 oz.	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Snacks	Yogurt (frozen, nonfat)	2 starch/bread	¾ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Starchy Vegetables	Beans (baked vegetarian)	1 ½ starch/bread	½ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Starchy Vegetables	Beans (baked, kidney, lima, navy)	1 starch/bread	1/3 cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Starchy Vegetables	Black-eyed peas	1 starch/bread	1/3 cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Starchy Vegetables	Corn	1 starch/bread	½ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Starchy Vegetables	Corn pudding	1 starch/bread, 1 fat	½ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Starchy Vegetables	Corn, medium ear	1 starch/bread	1	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Starchy Vegetables	Eggplant (cooked cubes)	1 starch/bread	2 cups	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Starchy Vegetables	Miso	1 starch/bread	3 Tbsp.	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Starchy Vegetables	Mixed vegetables	1 starch/bread	¾ cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Starchy Vegetables	Onion rings (frozen)	1 starch/bread, 2 fat	4	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Starchy Vegetables	Peas/lentils	1 starch/bread	1/3 cup	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Starch/Bread	Starchy Vegetables	Sweet potato	1 starch/bread	½ medium	One starch/bread exchange has: 15 grams carbohydrate 3 grams protein 0 to 1 grams fat 80 calories
Vegetable	Vegetable	Artichoke	1 vegetable	½ cup cooked	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Artichoke hearts	1 vegetable	½ cup cooked	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Asparagus	1 vegetable	7 spears cooked/ 14 spears raw	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Bean sprouts	1 vegetable	½ cup cooked/ 1 cup raw	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Beans (wax, green, Italian)	1 vegetable	½ cup cooked/ 1 cup raw	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Beets	1 vegetable	½ cup cooked/ 1 cup raw	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Broccoli	1 vegetable	½ cup cooked/ 1 cup raw	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Brussels sprouts	1 vegetable	3 sprouts cooked	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Cabbage	1 vegetable	½ cup cooked/ 1 cup raw	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Carrots	1 vegetable	½ cup cooked/ 1 cup raw	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Cauliflower	1 vegetable	½ cup cooked/ 1 cup raw	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Celery	1 vegetable	½ cup cooked/ 1 cup raw	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Cole slaw, homemade	1 vegetable	½ cup	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Cucumber	1 vegetable	½ cup raw	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Dips, Jalapeno bean	1 vegetable	2 Tbsp.	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Dips, salsa	1 vegetable	1/3 cup	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Dips, taco	1 vegetable	1/4 cup	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Eggplant	1 vegetable	½ cup	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Green onions, scallions	1 vegetable	½ cup cooked/ 1 cup raw	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Greens (mustard, kale, collard)	1 vegetable	½ cup cooked/ 1 cup raw	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Kohlrabi	1 vegetable	½ cup cooked/ 1 cup raw	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Leeks	1 vegetable	½ cup cooked/ 1 cup raw	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Lettuce	1 vegetable	3 cups	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Mixed vegetables, frozen (no starchy vegetables)	1 vegetable	½ cup	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Mushrooms	1 vegetable	½ cup cooked/ 1 cup raw	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Okra	1 vegetable	½ cup cooked	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Onions	1 vegetable	½ cup cooked/ 1 cup raw	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Pea pods	1 vegetable	½ cup cooked/ 1 cup raw	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Peppers	1 vegetable	1 large	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Radishes	1 vegetable	1 ½ cups	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Salad greens	1 vegetable	3 cups	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Sauerkraut	1 vegetable	1 ½ cups	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Spinach	1 vegetable	½ cup cooked/ 1 cup raw	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Summer squash	1 vegetable	½ cup cooked/ 1 cup raw	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Tomato	1 vegetable	½ cup cooked/ 1 cup raw	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Tomato juice	1 vegetable	½ cup	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Tomato sauce or paste	1 vegetable	2 Tbsp.	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Turnips	1 vegetable	½ cup cooked/ 1 cup raw	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Water chestnuts	1 vegetable	½ cup cooked	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories
Vegetable	Vegetable	Zucchini	1 vegetable	½ cup cooked/ 1 cup raw	One vegetable exchange has: 5 grams carbohydrate 2 grams protein 25 calories