Food Exchange US Unit Metric Comments
Starches  

80 Calories
15 g Carb., 3 g Protein, 1 g Fat
  • bread
  • breads, other
  • tortilla
  • crackers
  • cooked cereals
  • dry cereals, unsweetened
  • dry cereals, sweetened
  • dry flour or grain
  • pasta
  • rice
  • corn
  • popcorn
  • potato (small)
  • potato, mashed
  • sweet potato
  • squash, winter
  • cooked beans, peas, lentils
    (add 1 meat exchange)
1 slice
1 oz
1 (6″)
4-6 (3/4 oz)
1/2 cup
3/4 cup
1/2 cup
3 Tbsp
1/2 cup
1/3 cup
1/2 cup
3 cups
1 (3 oz)
1/2 cup
1/3 cup
1 cup
1/2 cup
1 slice
30 g
1 (15 cm)
4-6 (20 g)
125 ml
175 ml
125 ml
45 ml
125 ml
80 ml
125 ml
720 ml
1 (85 g)
125 ml
80 ml
250 ml
125 ml
  • Most starches are a good source of B vitamins
  • Choose whole grain foods such as ‘all natural, 100% whole wheat’ bread, pasta, tortillas, and brown rice, etc. for nutrients and fiber.
  • Combine beans (starch & meat) with grains (starch) for their complimentary proteins and fiber
  • Combine grains (starch) with milk (milk) or cheese (meat) to compliment proteins.
  • Add additional fat exchanges for starchy foods pre