Free
E-newsletter
Subscribe to Housecall
Our weekly general interest
e-newsletter keeps you up to date
on a wide variety of health topics.
Mayo Clinic Housecall
Stay up to date on the latest health information.
What you get
- Free weekly e-newsletter
- Mayo Clinic expertise
- Recipes, tools and other helpful information
- We do not share your e-mail address
Exchange list: Starches
By Mayo Clinic staffOne serving (exchange) of a starchy food contains about 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 carbohydrate exchange. Choose whole-grain and low-fat starches as often as you can.
| Type | Food | Serving 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, frosted cereals | 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 | ||
| Corn | 1/2 cup | |
| Corn on the cob, large | 1/2 cob (5 ounces) | |
| Mixed vegetables with corn, peas or pasta | 1 cup | |
| Parsnips | 1/2 cup | |
| Plantain, ripe | 1/3 cup | |
| Potato, large, baked with skin | 1/4 (3 ounces) | |
| Potato, mashed | 1/2 cup | |
| Pumpkin, canned | 1 cup | |
| Spaghetti or pasta sauce | 1/2 cup | |
| Squash: acorn, butternut | 1 cup | |
| Succotash | 1/2 cup | |
| Yam or sweet potato, plain | 1/2 cup | |
| Crackers and snacks | ||
| Animal crackers | 8 | |
| Graham crackers (2 1/2-inch squares) | 3 | |
| Matzo | 3/4 ounce | |
| Melba toast (2 inches by 4 inches) | 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." American Diabetes Association and American Dietetic Association; 2008. 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 count as one carbohydrate exchange and one lean meat exchange, as beans are a good source of protein.
| Type | Food | Serving size |
|---|---|---|
| Beans, peas and lentils | ||
| Baked beans | 1/3 cup | |
| Beans, cooked: black, garbanzo, kidney, lima, navy, pinto, white | 1/2 cup | |
| Lentils, cooked: brown, green, yellow | 1/2 cup | |
| Peas, cooked: black-eyed, split, green | 1/2 cup | |
| Refried beans, canned | 1/2 cup |
Modified with permission from "Choose Your Foods: Exchange Lists for Diabetes." American Diabetes Association and American Dietetic Association; 2008. 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.
- Daly A, et al. Choose Your Foods: Exchange Lists for Diabetes. Alexandria, Va.: American Diabetes Association and American Dietetic Association; 2008.
Share on:
Find Mayo Clinic on