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STARCH/BREAD LIST
Each item in this list contains approximately 15
grams of carbohydrate, 3 grams of protein, a trace of fat, and 80 calories. Whole grain
products average about 2 grams of fiber per exchange or serving. Foods in this group are a
major source of thiamin, niacin, iron, fiber and zinc; and also a vital part of a healthy,
balanced diet, and can be an aid to weight loss.
The carbohydrates in bread or starch exchanges are
complex. These complex sugars cannot be absorbed from the intestinal tract in this form.
These complex sugars must first be converted to simple sugars (in the intestine). Once the
complex sugar is "broken down" into smaller parts, the simple sugar is absorbed.
Blood sugar goes up-but much more slowly.
Cereals/Grains/Pasta
| 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 |
1/2 cup |
| Cornmeal
(dry) |
2 ½ tbsp. |
| Grape-Nuts |
3 tbsp. |
| Grits
(cooked) |
1/2 cup |
| Other
ready-to-eat unsweetened cereals |
3/4 cup |
| Pasta
(cooked) |
1/2 cup |
| Puffed cereal |
1 ½ cup |
| Rice, white
or brown (cooked) |
1/3 cup |
| Shredded
wheat |
1/2 cup |
| Wheat germ* |
3 tbsp. |
*3 grams or more of fiber per exchange.
Dried Beans/Peas/Lentils
| Beans and peas (cooked)* (such as kidney, white, split, blackeye) |
1/3 cup |
| Lentils (cooked)* |
1/3 cup |
| Baked beans* |
1/4 cup |
*3 grams or more of fiber per exchange.
Starchy Vegetables
| Corn* |
1/2 cup |
| Corn on cob, 6 in long* |
1 |
| Lima beans* |
1/2 cup |
| Peas, green (canned or
frozen)* |
1/2 cup |
| Plantain* |
1/2 cup |
| Potato, baked |
1 small (3 oz) |
| Potato, mashed |
1/2 cup |
| Squash, winter* (acorn,
butternut) |
1 cup |
| Yam, sweet potato, plain |
1/3 cup |
*3 grams or more of fiber per exchange.
Bread
| Bagel |
1/2 (1 oz) |
| Bread sticks, crisp, 4 in long x ½ in |
2 (2/3 oz) |
| Croutons, low
fat |
1 cup |
| English muffin |
1/2 |
| Frankfurter or hamburger
bun |
1/2 (1 oz) |
| Pita, 6 in across |
1/2 |
| Plain roll, small |
1 (1 oz) |
| Raisin, unfrosted |
1 slice (1 oz) |
| Rye, pumpernickel |
1 slice (1 oz) |
| Tortilla, 6 in across |
1 |
| White (including French,
Italian) |
1 slice (1 oz) |
| Whole wheat |
1 slice (1 oz) |
Crackers/Snacks
| Animal crackers |
8 |
| Graham crackers, 2 ½ in
square |
3 |
| Matzoh |
3/4 oz |
| Melba toast |
5 slices |
| Oyster crackers |
24 |
| Popcorn (popped, no fat
added) |
3 cups |
| Pretzels |
¾ oz |
| RyKrisp, 2 in X 3 ½ in |
4 |
| Saltine-type crackers |
6 |
| Whole-wheat crackers, no
fat added* (crisp breads, such as Finn, Kavli, Wasa) |
2-4 slices (3/4 oz) |
*3 grams or more of fiber per exchange.
Starch Foods Prepared with Fat
(Count as 1 starch/bread exchange, plus 1
fat exchange.)
| Biscuit, 2 ½ in across |
1 |
| Chow mein noodles |
1/2 cup |
| Corn bread, 2 in cube |
1 (2 oz) |
| Cracker, round butter
type |
6 |
| French fried potatoes, 2
in to 3 ½ in long |
10 |
| Muffin, plain, small |
1 |
| Pancake, 4 in across |
2 |
| Stuffing, bread
(prepared) |
1/4 cup |
| Taco shell, 6 in across |
2 |
| Waffle, 4 ½ in square |
1 |
| Whole-wheat crackers fat added* (such as Triscuit®) |
4-6 (1 oz) |
*3 grams or more of fiber per exchange.
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