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Exchange list: Starches
By Mayo Clinic staffOne 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.
| 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, 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.
| Type | Food | Serving size | Count 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.
