Food Items to Exchange within the Carbohydrate Group

 Carbohydrates

CAL CARB FAT PROT
Grains and Starches        
Applesauce Oatmeal Muffins, 1 serving 93 20 0 3
Bagels, oat bran, 0.5 bagel (3-1/2" dia) 91 19 0 4
Bagels, plain, 0.5 bagel (3-1/2" dia) 98 19 1 4
Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.) 80 18 0 2
Beans, black, 0.5 cup 114 20 0 8
Beans, navy, 0.4 cup 102 19 0 6
Beans, pinto, 0.5 cup 117 22 0 7
Beans, red kidney, 0.5 cup 109 20 0 7
Beans, white, 0.3 cup 92 17 0 6
Brown Rice, long grain, 0.5 cup 108 22 1 3
Cheerios Cereal, 1 cup (1 serving) 100 20 2 3
Cheese Crackers, 0.75 oz 107 12 5 2
Chickpeas (garbanzo beans), 0.4 cup 114 22 1 5
Cornbread, 0.6 piece 104 17 3 3
Couscous, 1 oz, dry, yields 96 20 0 3
Cream of Wheat Cereal (Without Salt), 0.75 cup 116 24 0 3
Croutons, seasoned, 0.5 cup 93 13 4 2
Dahl (Indian Vegetarian Lentils), 1 serving 95 12 3 5
Dinner Rolls, rye, 1 medium 103 19 1 4
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Flour Tortillas, 1 tortilla, medium (approx 6" dia) 104 18 2 3
Granola Bars, peanut butter, 1 bar 114 15 6 2
Hard Pretzels, 1 oz
108 22 1 3
Hummus, 0.25 cup 104 9 6 5
Instant, Quick, and Regular Oats Cereal, 0.75 cup, cooked 104 18 2 4
Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) (include frozen) 71 14 1 2
Lentils, 0.5 cup 115 20 0 9
Mashed Potatoes, 0.6 cup 97 22 1 2
Multi-Grain Cheerios Cereal, 1 cup 110 23 1 2
Pancakes, 1 pancake (4" dia) 74 14 1 2
Popcorn, air-popped, 3 cup 92 19 1 3
Potato Chips, reduced fat, 0.75 oz 100 14 4 2
Potatoes, baked, flesh and skin, with salt, 0.5 potato (2-1/3" x 4-3/4") 110 25 0 2
Refrigerator Bran Muffins, 2 serving 95 21 1 3
Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 100 24 0 3
Spaghetti, cooked (pasta), 0.5 cup 99 20 0 3
Tortilla Chips, 0.75 oz 107 13 6 1
Total Cereal, 0.75 cup (1 serving) 105 24 1 3
Wheat Bran Muffins, with raisins, 1 muffin, toaster 106 19 3 2
White Rice, long grain, 0.5 cup 103 22 0 2
Whole Wheat Hard Pretzels, 1 oz 103 23 1 3
Whole Wheat Spaghetti, cooked (pasta), 0.6 cup 104 22 0 4
Whole-Wheat Crackers, 0 .75 oz 94 15 4 2