Home> Nutrition > Exchange Lists >Starch /Breads, Cereals, Grain Group
I. STARCH / BREADS, CEREALS, GRAIN GROUP

1 starch exchange (serving) contains approximately :15 grams carbohydrate, 3 grams protein, trace fat, 80 calories

 If you want to eat a starch food that is not on the list, the general rule is this:

1/2 cup of cereal, grain, or pasta = one serving
1 ounce of a bread product = one serving

BREADS
One Serving equals:
Bagel 1/2 1/2 medium
Bread (white, †pumpernickel, whole wheat, raisin (unfrosted), †rye) 1 slice
Bread sticks, crisp, 4 in. long x 1/2 in. 2
Croutons low fat 1 cup
Dried bread crumbs 3 Tbsp.
English muffin 1/2 medium
Hotdog or hamburger bun 1/2
Pita, 6 in. across 1/2 (1 oz)
Plain dinner  roll, small 1 (1 oz)
Tortilla, flour (10"), corn (6") 1
 
CEREALS/GRAINS/PASTA
 
Barley, cooked 1/2 cup
† Bran cereals, concentrated (such as Bran Buds, All Bran) 1/3 cup
†Bran cereals, flaked 1/2 cup

Bulgur (cooked)

1/2 cup

Cooked cereals (Cream of Wheat Oatmeal, Cream of Rice)

1/2 cup

Cornmeal (dry)

2 1/2 tbsp

†Grape Nuts

3 Tbsp.
Grits (cooked) 1/2 cup
†Kashi 1/2 cup

Other ready-to-eat, unsweetened (plain) cereals

3/4 cup

Pasta (cooked)

1/2 cup
Puffed cereal 1 1/2 cups

Rice, white or brown (cooked)

1/3 cup

Shredded wheat

1/2 cup
†Wheat germ 3 Tbsp
STARCHY VEGETABLES  
†Baked beans 1/4 cup
Corn 1/2 cup
†Corn on the cob, 6 in. 1 long
†Lima beans 1/2 cup
Lentils (dried beans, peas or lentils) 1/3 cup
Parsnips 2/3 cup
†Peas, green (canned or frozen) 1/2 cup
Plantain 1/2 cup
Popcorn, air-popped, no added fat 3 cups
†Potato, baked or steamed 1 small (3 oz)
†Potato, mashed 1/2 cup
Squash, winter (acorn, butternut) 1 cup
Yam, sweet potato canned or fresh 1/3 cup
FLOURS
Cornstarch 2 Tbsp.
Flour 2 1/2 Tbsp.
CRACKERS/SNACKS
Animal crackers 8
Graham crackers, 2 1/2 in. square 3
Matzoh 3/4 oz
Melba toast,oblong 5 slices
Popcorn (hot air popped or microwave, no fat added) 3 cups
Pretzels 3/4 oz
Rice cakes 2
Ritz or Saltines 6
Rye crisp (2 in. x 3 1/2 in.) 4
Whole-wheat crackers, no fat added or thin crisp breads 2-4 slices (3/4 oz)
STARCHY FOODS PREPARED WITH FAT
These foods count as 1 serving of starch/bread serving and 1 serving of fat serving
Biscuit, 2 1/2 " 1
Chow mein noodles 1/2 cup
Corn bread, 2" cube 1 (2 oz)
French-fried potatoes (2 in. to 3 1/2 in. long) 10 (1 1/2 oz)
Muffin, plain, 1 small
Pancake, 4 " across 2
Stuffing, bread (prepared) 1/4 cup
Taco shell,fried,  6" 1
Waffle, 4 1/2 " square 1 square
Whole-wheat crackers, fat added (such as Triscuits) 4-6 (1 oz)
†=High fiber  
 

Created: 12/18/2002

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