Food Lists
The food lists and information presented in this appendix comes directly from the booklet Choose Your Foods: Food Lists for Diabetes, published by the American Diabetes Association and the Academy of Nutrition and Dietetics. These food lists group together foods that have about the same amount of carbohydrate, protein, fat, and calories, and the lists are used by people with diabetes who plan their meals with food choices/exchanges. The term choice (formerly exchange ) is used to describe a certain quantity of food within a group of similar foods.
The first step for people with diabetes using food choices/exchanges to plan their meals is to meet with a registered dietitian (RD) or registered dietitian nutritionist (RDN). A dietitian will help you select the number of choices from each food list that is right for you at each meal (and snack, if snacks are included in your meal plan). The number of choices from each list that you eat will be based on your food preference, lifestyle, diabetes goals, and individual needs.
The Food Lists
The following chart shows the amount of nutrients in one choice from each list.
Food List
Carbohydrate (grams)
Protein (grams)
Fat (grams)
Calories
Carbohydrates
Starch: breads; cereals; grains and pasta; starchy vegetables; crackers and snacks; and beans, peas, and lentils
15
3
1
80
Fruits
15
—
—
60
Milk and Milk Substitutes
Fat-free, low-fat (1%)
12
8
0–3
100
Reduced-fat (2%)
12
8
5
120
Whole
12
8
8
160
5
2
—
25
Sweets, desserts, and other carbohydrates
15
Varies
Varies
Varies
Proteins
Lean
—
7
2
45
Medium-fat
—
7
5
75
High-fat
—
7
8
100
Plant-based
Varies
7
Varies
Varies
Fats
—
—
5
45
Alcohol (1 alcohol equivalent)
Varies
—
—
100
Starch
One starch choice has 15 grams of carbohydrate, 3 grams of protein, 1 gram of fat, and 80 calories.
Bread
Food
Serving Size
Bagel
¼ large bagel (1 oz.)
Biscuit*
1 biscuit (2½ inches across)
Breads, loaf-type: white, whole-grain, French, Italian, pumpernickel, rye, sourdough, unfrosted raisin or cinnamon
1 slice (1 oz.)
Breads, loaf-type: reduced-calorie, light**
2 slices (1½ oz.)
1 oz.
Breads, flat-type, ciabatta
1 oz.
Breads, flat-type, naan
3¼-inch square (1 oz.)
Breads, flat-type, pita (6 inches across)
½ pita
Breads, flat-type, roti
1 oz.
Breads, flat-type, sandwich flat buns, whole-wheat**
1 bun, including top and bottom (1½ oz.)
Breads, flat-type, taco shell*
2 taco shells (each 5 inches across)
Breads, flat-type, tortilla, corn
1 small tortilla (6 inches across)
Breads, flat-type, tortilla, flour (white or whole-wheat)
1 small tortilla (6 inches across) or ⅓ large tortilla (10 inches across)
Cornbread
1¾-inch cube (1½ oz.)
English muffin
½ muffin
Hot dog bun or hamburger bun
½ bun (¾ oz.)
Pancake
1 pancake (4 inches across, ¼ inch thick)
Roll, plain
1 small roll (1 oz.)
Stuffing, bread*
⅓ cup
Waffle
1 waffle (4-inch square or 4 inches across)
Cereals
Food
Serving Size
Bran cereal (twigs, buds, or flakes)**
½ cup
Cooked cereals (oats, oatmeal)
½ cup
Granola cereal
¼ cup
Grits, cooked
½ cup
Muesli
¼ cup
Puffed cereal
1½ cups
Shredded wheat, plain
½ cup
Sugar-coated cereal
½ cup
Unsweetened, ready-to-eat cereal
¾ cup
Grains (Including Pasta and Rice)
Food
Serving Size
⅓ cup
Bran, dry, oat*
¼ cup
Bran, dry, wheat*
½ cup
Bulgur*
½ cup
Couscous
⅓ cup
Kasha
½ cup
Millet
⅓ cup
Pasta, white or whole-wheat (all shapes and sizes)
⅓ cup
Polenta
⅓ cup
Quinoa, all colors
⅓ cup
Rice, white, brown, and other colors and types
⅓ cup
Tabbouleh (tabouli), prepared
½ cup
Wheat germ, dry
3 Tablespoon
Wild rice
½ cup
Starchy Vegetables
Food
Serving Size
Breadfruit
¼ cup
Cassava or dasheen
⅓ cup
Corn
½ cup
Corn on cob
4- to 4½-inch piece (½ large cob)
Hominy*
¾ cup
Mixed vegetables with corn or peas*
1 cup
Marinara, pasta, or spaghetti sauce
½ cup
Parsnips*
½ cup
*
½ cup
Plantain
⅓ cup
Potato, baked with skin
¼ large potato (3 oz.)
Potato, boiled, all kinds
½ cup or ½ medium potato (3 oz.)
Potato, mashed, with milk and fat**
½ cup
Potato, french-fried (oven-baked)***
1 cup (2 oz.)
Pumpkin puree, canned, no sugar added*
¾ cup
Squash, winter (acorn, butternut)*
1 cup
Succotash*
½ cup
Yam or sweet potato, plain
½ cup (3½ oz.)
Crackers and Snacks
Food
Serving Size
Crackers, animal
8 crackers
Crackers, crispbread*
2–5 pieces (¾ oz.)
Crackers, graham, 2½-inch square
3 squares
Crackers, nut and rice
10 crackers
Crackers, oyster
20 crackers
Crackers, round, butter-type**
6 crackers
Crackers, saltine-type
6 crackers
Crackers, sandwich-style, cheese or peanut butter filling**
3 crackers
Crackers, whole-wheat, baked
5 regular 1½-inch squares or 10 thins (¾ oz.)
Granola or snack bar
1 bar (¾ oz.)
Matzoh, all shapes and sizes
¾ oz.
4 pieces (each about 2 by 4 inches)
Popcorn, no fat added*
3 cups
Popcorn, with butter added***
3 cups
Pretzels
¾ oz.
Rice cakes
2 cakes (4 inches across)
Snack chips, baked (potato, pita)
About 8 chips (¾ oz.)
Snack chips, regular (tortilla, potato)***
About 13 chips (1 oz.)
Beans, Peas, and Lentils
Food
Serving Size
Baked beans, canned*
⅓ cup
Beans (black, garbanzo, kidney, lima, navy, pinto, white), cooked or canned, drained and rinsed*
½ cup
Lentils (any color), cooked*
½ cup
Peas (black-eyed and split), cooked or canned, drained and rinsed*
½ cup
Refried beans, canned* /**
½ cup
Fruits
One fruit choice has 15 grams of carbohydrate and 60 calories.
Fruits
Food
Serving Size
1 small apple (4 oz.)
Apples, dried
4 rings
Applesauce, unsweetened
½ cup
Apricots, canned
½ cup
Apricots, dried
8 apricot halves
Apricots, fresh
4 apricots (5½ oz. total)
Banana
1 extra-small banana, about 4 inches long (4 oz.)
Blackberries*
1 cup
Blueberries
¾ cup
Cantaloupe
1 cup diced
Cherries, sweet, canned
½ cup
Cherries, sweet, fresh
12 cherries (3½ oz.)
Dates
3 small (deglet noor) dates or 1 large (medjool) date
Dried fruits (blueberries, cherries, cranberries, mixed fruit, raisins)
2 tablespoons
Figs, dried
3 small figs
Figs, fresh*
1½ large or 2 medium figs (3½ oz. total)
Fruit cocktail
½ cup
Grapefruit, fresh
½ large grapefruit (5½ oz.)
Grapefruit, sections, canned
¾ cup
Grapes
17 small grapes (3 oz. total)
Guava*
2 small guava (2½ oz. total)
Honeydew melon
1 cup diced
Kiwi
½ cup sliced
Loquat
¾ cup cubed
Mandarin oranges, canned
¾ cup
Mango
½ small mango (5½ oz.) or ½ cup
1 medium nectarine (5½ oz.)
Orange*
1 medium orange (6½ oz.)
Papaya
½ papaya (8 oz.) or 1 cup cubed
Peaches, canned
½ cup
Peaches, fresh
1 medium peach (6 oz.)
Pears, canned
½ cup
Pears, fresh*
½ large pear (4 oz.)
Pineapple, canned
½ cup
Pineapple, fresh
¾ cup
Plantain, extra-ripe (black), raw
¼ plantain (2¼ oz.)
Plums, canned
½ cup
Plums, dried (prunes)
3 prunes
Plums, fresh
2 small plums (5 oz. total)
Pomegranate seeds (arils)
½ cup
Raspberries*
1 cup
Strawberries*
1¼ cup whole berries
Tangerine
1 large tangerine (6 oz.)
Watermelon
1¼ cups diced
Fruit Juice
Food
Serving Size
Apple juice/cider
½ cup
Fruit juice blends, 100% juice
⅓ cup
Grape juice
⅓ cup
Grapefruit juice
½ cup
Orange juice
½ cup
½ cup
Pomegranate juice
½ cup
Prune juice
⅓ cup
Milk and Milk Substitutes
One carbohydrate choice has 15 grams of carbohydrate and about 70 calories. One fat choice has 5 grams of fat and 45 calories.
Milk and Yogurts
Food
Serving Size
Choices per Serving
Fat-free (skim) or low-fat (1%) milk, buttermilk, acidophilus milk, lactose-free milk
1 cup
1 fat-free milk
Fat-free (skim) or low-fat (1%) evaporated milk
½ cup
1 fat-free milk
Fat-free (skim) or low-fat (1%) yogurt, plain or Greek; may be sweetened with an artificial sweetener
⅓ cup (6 oz.)
1 fat-free milk
Fat-free (skim) or low-fat (1%) chocolate milk
1 cup
1 fat-free milk + 1 carbohydrate
Reduced-fat (2%) milk, acidophilus milk, kefir, lactose-free milk
1 cup
1 reduced-fat milk
Reduced-fat (2%) yogurt, plain
⅓ cup (6 oz.)
1 reduced-fat milk
Whole milk, buttermilk, goat’s milk
1 cup
1 whole milk
Whole evaporated milk
½ cup
1 whole milk
Whole yogurt, plain
1 cup (8 oz.)
1 whole milk
Whole chocolate milk
1 cup
1 whole milk + 1 carbohydrate
Other Milk Foods and Milk Substitutes
Food
Serving Size
Choices per Serving
Eggnog
fat-free
⅓ cup
1 carbohydrate
low-fat
⅓ cup
1 carbohydrate + ½ fat
whole milk
⅓ cup
1 carbohydrate + 1 fat
Rice drink
plain, fat-free
1 cup
1 carbohydrate
flavored, low-fat
1 cup
2 carbohydrates
Soy milk
light or low-fat, plain
1 cup
½ carbohydrate + ½ fat
regular, plain
1 cup
½ carbohydrate + 1 fat
Yogurt with fruit, low-fat
⅓ cup (6 oz.)
1 fat-free milk + 1 carbohydrate
Nonstarchy Vegetables
One nonstarchy vegetable choice (½ cup cooked or 1 cup raw) has 5 grams of carbohydrate, 2 grams of protein, 0 grams of fat, and 25 calories.
Nonstarchy Vegetables
Amaranth leaves (Chinese spinach)
Artichoke
Artichoke hearts (no oil)
Asparagus
Baby corn
Bamboo shoots
Bean sprouts (alfalfa, mung, soybean)
Beans (green, wax, Italian, yard-long beans)
Beets
Broccoli
Broccoli slaw, packaged, no dressing
Brussels sprouts*
Cabbage (green, red, bok choy, Chinese)
Carrots*
Cauliflower
Celery
Coleslaw, packaged, no dressing
Cucumber
Daikon
Eggplant
Fennel
Gourds (bitter, bottle, luffa, bitter melon)
Green onions or scallions
Greens (collard, dandelion, mustard, purslane, turnip)
Hearts of palm
Jicama*
Kale
Kohlrabi
Leeks
Mixed vegetables (without starchy vegetables, legumes, or pasta)
Mushrooms, all kinds, fresh
Okra
Onions
Pea pods
Peppers (all varieties)
Radishes
Rutabaga
Sauerkraut, drained and rinsed**
Spinach
Squash, summer varieties (yellow, pattypan, crookneck, zucchini)
Sugar snap peas
Swiss chard
Tomato
Tomatoes, canned
Tomato sauce (unsweetened)**
Tomato/vegetable juice
Turnips
Water chestnuts
Sweets, Desserts, and Other Carbohydrates
One carbohydrate choice has 15 grams of carbohydrate and about 70 calories. One fat choice has 5 grams of fat and 45 calories.
Beverages, Soda, and Sports Drinks
Food
Serving Size
Choices per Serving
Cranberry juice cocktail
½ cup
1 carbohydrate
Fruit drink or lemonade
1 cup (8 oz.)
2 carbohydrates
1 envelope (2 tablespoons or ¾ oz.) added to 8 oz. water
1 carbohydrate
Soft drink (soda), regular
1 can (12 oz.)
2½ carbohydrates
Sports drink (fluid replacement type)
1 cup (8 oz.)
1 carbohydrate
Brownies, Cake, Cookies, Gelatin, Pie, and Pudding
Food
Serving Size
Choices per Serving
Biscotti
1 oz.
1 carbohydrate + 1 fat
Brownie, small, unfrosted
1¼-inch square, ⅞-inch high (about 1 oz.)
1 carbohydrate + 1 fat
Cake, angel food, unfrosted
2 carbohydrates
Cake, frosted
2-inch square (about 2 oz.)
2 carbohydrates + 1 fat
Cake, unfrosted
2-inch square (about 1 oz.)
1 carbohydrate + 1 fat
Cookies, 100-calorie pack
1 oz.
1 carbohydrate + ½ fat
Cookies, chocolate chip
2 cookies, 2¼ inches across
1 carbohydrate + 2 fats
Cookies, gingersnaps
3 small cookies, 1½ inches across
1 carbohydrate
Cookies, large
1 cookie, 6 inches across (about 3 oz.)
4 carbohydrates + 3 fats
Cookies, sandwich cookies with crème filling
2 small cookies (about ⅔ oz.)
1 carbohydrate + 1 fat
Cookies, sugar-free
1 large or 3 small cookies (¾–1 oz.)
1 carbohydrate + 1–2 fats
Cookies, vanilla wafer
5 cookies
1 carbohydrate + 1 fat
Cupcake, frosted
1 small cupcake (about 1¾ oz.)
2 carbohydrates + 1–1½ fats
Flan
½ cup
2½ carbohydrates + 1 fat
Fruit cobbler
½ cup (3½ oz.)
3 carbohydrates + 1 fat
Gelatin, regular
½ cup
1 carbohydrate
Pie, commercially prepared fruit, 2 crusts
⅙ of 8-inch pie
3 carbohydrates + 2 fats
Pie, pumpkin or custard
⅛ of 8-inch pie
1½ carbohydrates + 1½ fats
½ cup
2 carbohydrates
Pudding, sugar-free or sugar- and fat-free (made with fat-free milk)
½ cup
1 carbohydrate
Candy, Spreads, Sweets, Sweeteners, Syrups, and Toppings
Food
Serving Size
Choices per Serving
Blended sweeteners (mixtures of artificial sweeteners and sugar)
1½ tablespoons
1 carbohydrate
Candy, chocolate, dark or milk type
1 oz.
1 carbohydrate + 2 fats
Candy, chocolate “kisses”
5 pieces
1 carbohydrate + 1 fat
Candy, hard
3 pieces
1 carbohydrate
Coffee creamer, nondairy type, powdered, flavored
4 teaspoons
½ carbohydrate + ½ fat
Coffee creamer, nondairy type, liquid, flavored
2 tablespoons
1 carbohydrate
Fruit snacks, chewy (pureed fruit concentrate)
1 roll (¾ oz.)
1 carbohydrate
Fruit spreads, 100% fruit
1½ tablespoons
1 carbohydrate
Honey
1 tablespoon
1 carbohydrate
Jam or jelly, regular
1 tablespoon
1 carbohydrate
Sugar
1 tablespoon
1 carbohydrate
Syrup, chocolate
2 tablespoons
2 carbohydrates
Syrup, light (pancake-type)
2 tablespoons
1 carbohydrate
Syrup, regular (pancake-type)
1 tablespoon
1 carbohydrate
Condiments and Sauces
Food
Serving Size
Choices per Serving
Barbecue sauce
3 tablespoons
1 carbohydrate
Cranberry sauce, jellied
¼ cup
1½ carbohydrates
Curry sauce*
1 oz.
1 carbohydrate + 1 fat
Gravy, canned or bottled*
½ cup
½ carbohydrate + ½ fat
1 tablespoon
½ carbohydrate
Marinade
1 tablespoon
½ carbohydrate
Plum sauce
1 tablespoon
½ carbohydrate
Salad dressing, fat-free, cream-based
3 tablespoons
1 carbohydrate
Sweet-and-sour sauce
3 tablespoons
1 carbohydrate
Doughnuts, Muffins, Pastries, and Sweet Breads
Food
Serving Size
Choices per Serving
Banana nut bread
1-inch slice (2 oz.)
2 carbohydrates + 1 fat
Doughnut, cake, plain
1 medium doughnut (1½ oz.)
1½ carbohydrates + 2 fats
Doughnut, hole
2 holes (1 oz.)
1 carbohydrate + 1 fat
Doughnut, yeast-type, glazed
1 doughnut, 3¾ inches across (2 oz.)
2 carbohydrates + 2 fats
Muffin, regular
1 muffin (4 oz.)
4 carbohydrates + 2½ fats
Muffin, lower-fat
1 muffin (4 oz.)
4 carbohydrates + ½ fat
Scone
1 scone (4 oz.)
4 carbohydrates + 3 fats
Sweet roll or Danish
1 pastry (2½ oz.)
2½ carbohydrates + 2 fats
Frozen Bars, Frozen Desserts, Frozen Yogurt, and Ice Cream
Food
Serving Size
Choices per Serving
Frozen pops
1
½ carbohydrate
Fruit juice bars, frozen, 100% juice
1 bar (3 oz.)
1 carbohydrate
Ice cream, fat-free
½ cup
1½ carbohydrates
Ice cream, light
½ cup
1 carbohydrate + 1 fat
Ice cream, no-sugar-added
½ cup
1 carbohydrate + 1 fat
Ice cream, regular
½ cup
1 carbohydrate + 2 fats
Sherbet, sorbet
½ cup
2 carbohydrates
⅓ cup
1 carbohydrate
Yogurt, frozen, regular
½ cup
1 carbohydrate + 0–1 fat
Yogurt, frozen, Greek, lower-fat or fat-free
½ cup
1½ carbohydrates
Protein
Meat, fish, poultry, cheese, eggs, and plant-based foods are all sources of protein and have varying amounts of fat. Foods from this list are divided into four groups based on the amount of fat they contain: lean protein, medium-fat protein, high-fat protein, and plant-based protein.
Lean protein
One lean protein choice has 0 grams of carbohydrate, 7 grams of protein, 2 grams of fat, and 45 calories.
Note:
Lean Protein
Food
Serving Size
Beef:
ground (90% or higher lean/10% or lower fat);
select or choice grades trimmed of fat: roast (chuck, round, rump, sirloin), steak (cubed, flank, porterhouse, T-bone), tenderloin
1 oz.
Beef jerky*
½ oz.
Cheeses with 3 grams of fat or less per ounce
1 oz.
Curd-style cheeses: cottage-type (all kinds), ricotta (fat-free or light)
¼ cup (2 oz.)
Egg substitutes, plain
¼ cup
Egg whites
2
Fish, fresh or frozen, such as catfish, cod, flounder, haddock, halibut, orange roughy, tilapia, trout
1 oz.
Fish, salmon, fresh or canned
1 oz.
2 small sardines
Fish, tuna, fresh or canned in water or oil and drained
1 oz.
Fish, smoked: herring or salmon (lox)*
1 oz.
Game: buffalo, ostrich, rabbit, venison
1 oz.
Hot dog with 3 grams of fat or less per ounce* /**
1 hot dog (1¾ oz.)
Lamb: chop, leg, or roast
1 oz.
Organ meats: heart, kidney, liver***
1 oz.
Oysters, fresh or frozen
6 medium oysters
Pork, lean, Canadian bacon*
1 oz.
Pork, lean, ham*
1 oz.
Pork, lean, rib or loin chop/roast, tenderloin
1 oz.
Poultry, without skin: chicken, Cornish hen, domestic duck or goose (well drained of fat), turkey, lean ground turkey or chicken
1 oz.
Processed sandwich meats with 3 grams of fat or less per ounce: chipped beef, thin-sliced deli meats, turkey ham, turkey pastrami*
1 oz.
Sausage with 3 grams of fat or less per ounce*
1 oz.
Shellfish: clams, crab, imitation shellfish, lobster, scallops, shrimp
1 oz.
Veal: cutlet (no breading), loin chop, roast
1 oz.
Medium-fat protein
One medium-fat protein choice has 0 grams of carbohydrate, 7 grams of protein, 5 grams of fat, and 75 calories.
Note:
Medium-Fat Protein
Food
Serving Size
1 oz.
Cheeses with 4–7 grams of fat per ounce: feta, mozzarella, pasteurized processed cheese spread, reduced-fat cheeses
1 oz.
Cheese, ricotta (regular or part-skim)
¼ cup (2 oz.)
Egg
1 egg
Fish: any fried
1 oz.
Lamb: ground, rib roast
1 oz.
Pork: cutlet, ground, shoulder roast
1 oz.
Poultry with skin: chicken, dove, pheasant, turkey, wild duck, or goose; fried chicken
1 oz.
Sausage with 4–7 grams of fat per ounce*
1 oz.
High-fat protein
These foods are high in saturated fat, cholesterol, and calories and may raise blood cholesterol levels if eaten on a regular basis. Try to eat three or fewer choices from this group per week.
One high-fat protein choice has 0 grams of carbohydrate, 7 grams of protein, 8 grams of fat, and 100 calories.
Note:
High-Fat Protein
Food
Serving Size
Bacon, pork
2 slices (1 oz. each before cooking)
Bacon, turkey*
3 slices (½ oz. each before cooking)
Cheese, regular: American, blue-veined, brie, cheddar, hard goat, Monterey jack, Parmesan, queso, Swiss
1 oz.
**
1 hot dog (10 hot dogs per 1-lb. package)
Hot dog: turkey or chicken
1 hot dog (10 hot dogs per 1-lb. package)
Pork: sausage, spareribs
1 oz.
Processed sandwich meats with 8 grams of fat or more per ounce: bologna, hard salami, pastrami*
1 oz.
Sausage with 8 grams fat or more per ounce: bratwurst, chorizo, Italian, knockwurst, Polish, smoked, summer*
1 oz.
Plant-Based Protein
Food
Serving Size
Choices per Serving
“Bacon” strips, soy-based
2 strips (½ oz.)
1 lean protein
Baked beans, canned*
⅓ cup
1 starch + 1 lean protein
Beans (black, garbanzo, kidney, lima, navy, pinto, white), cooked or canned, drained and rinsed*
½ cup
1 starch + 1 lean protein
“Beef” or “sausage” crumbles, meatless
1 oz.
1 lean protein
“Chicken” nuggets, soy-based
2 nuggets (1½ oz.)
½ carbohydrate + 1 medium-fat protein
Edamame, shelled*
½ cup
½ carbohydrate + 1 lean protein
Falafel (spiced chickpea and wheat patties)
3 patties (about 2 inches across)
1 carbohydrate + 1 high-fat protein
Hot dog, meatless, soy-based
1 hot dog (1½ oz.)
1 lean protein
Hummus*
⅓ cup
1 carbohydrate + 1 medium-fat protein
Lentils, any color, cooked or canned, drained and rinsed*
½ cup
1 starch + 1 lean protein
Meatless burger, soy-based
3 oz.
½ carbohydrate + 2 lean proteins
*
1 patty (about 2½ oz.)
½ carbohydrate + 1 lean protein
Meatless deli slices
1 oz.
1 lean protein
Mycoprotein (“chicken” tenders or crumbles), meatless
2 oz.
½ carbohydrate + 1 lean protein
Nut spreads: almond butter, cashew butter, peanut butter, soy nut butter
1 tablespoon
1 high-fat protein
Peas (black-eyed and split peas), cooked or canned, drained and rinsed*
½ cup
1 starch + 1 lean protein
Refried beans, canned* /**
½ cup
1 starch + 1 lean protein
“Sausage” breakfast-type patties, meatless
1 (1½ oz.)
1 medium-fat protein
Soy nuts, unsalted
¾ oz.
½ carbohydrate + 1 medium-fat protein
Tempeh, plain, unflavored
¼ cup (1½ oz.)
1 medium-fat protein
Tofu
½ cup (4 oz.)
1 medium-fat protein
Tofu, light
½ cup (4 oz.)
1 lean protein
Fats
One fat choice has 5 grams of fat and 45 calories.
Unsaturated Fats: Monounsaturated
Food
Serving Size
Almond milk (unsweetened)
1 cup
Avocado, medium
2 tablespoons (1 oz.)
Nut butters (trans fat–free): almond butter, cashew butter, peanut butter (smooth or crunchy)
1½ teaspoons
Nuts, almonds
6 nuts
2 nuts
Nuts, cashews
6 nuts
Nuts, filberts (hazelnuts)
5 nuts
Nuts, macadamia
3 nuts
Nuts, mixed (50% peanuts)
6 nuts
Nuts, peanuts
10 nuts
Nuts, pecans
4 halves
Nuts, pistachios
16 nuts
Oil: canola, olive, peanut
1 teaspoon
Olives, black (ripe)
8
Olives, green, stuffed
10 large
Spread, plant stanol ester–type, light
1 tablespoon
Spread, plant stanol ester–type, regular
2 teaspoons
Unsaturated Fats: Polyunsaturated
Food
Serving Size
Margarine, lower-fat spread (30%–50% vegetable oil, trans fat–free)
1 tablespoon
Margarine, stick, tub (trans fat–free), or squeeze (trans fat–free)
1 teaspoon
Mayonnaise, reduced-fat
1 tablespoon
Mayonnaise, regular
1 teaspoon
Mayonnaise-style salad dressing, reduced-fat
1 tablespoon
Mayonnaise-style salad dressing, regular
2 teaspoon
Nuts, pignolia (pine nuts)
1 tablespoon
Nuts, walnuts, English
4 halves
Oil: corn, cottonseed, flaxseed, grapeseed, safflower, soybean, sunflower
1 teaspoon
Salad dressing, reduced-fat*
2 tablespoons
Salad dressing, regular
1 tablespoon
1½ tablespoons
Seeds, pumpkin, sesame, sunflower
1 tablespoon
Tahini or sesame paste
2 teaspoons
Saturated Fats
Food
Serving Size
Bacon, cooked, regular or turkey
1 slice
Butter, reduced-fat
1 tablespoon
Butter, stick
1 teaspoon
Butter, whipped
2 teaspoons
Butter blends made with oil, reduced-fat or light
1 tablespoon
Butter blends made with oil, regular
1½ teaspoons
Chitterlings, boiled
2 tablespoons (½ oz.)
Coconut, sweetened, shredded
2 tablespoons
Coconut milk, canned, thick, light
⅓ cup
Coconut milk, canned, thick, regular
1½ tablespoons
Coconut milk beverage (thin), unsweetened
1 cup
Cream, half-and-half
2 tablespoons
Cream, heavy
1 tablespoon
Cream, light
1½ tablespoons
Cream, whipped
2 tablespoons
Cream cheese, reduced-fat
1½ tablespoons (¾ oz.)
Cream cheese, regular
1 tablespoon (½ oz.)
Lard
1 teaspoon
Oil: coconut, palm, palm kernel
1 teaspoon
Salt pork
¼ oz.
Shortening, solid
1 teaspoon
Sour cream, reduced-fat or light
3 tablespoons
Sour cream, regular
2 tablespoons
If a “free” food is listed with a serving size, that means the calories and/or carbohydrate are near the limits defined for “free.” Limit yourself to 3 servings or fewer of that food per day, and spread the servings throughout the day. If you eat all 3 servings at once, the carbohydrate in the food may raise your blood glucose level like 1 carbohydrate choice would. Food and drink choices listed here without a serving size can be used whenever you like.
Low-Carbohydrate Foods
Food
Serving Size
Candy, hard (regular or sugar-free)
1 piece
Fruits, cranberries or rhubarb, sweetened with sugar substitute
½ cup
Gelatin dessert, sugar-free, any flavor
Gum, sugar-free
Jam or jelly, light or no-sugar-added
2 teaspoons
Salad greens (such as arugula, chicory, endive, escarole, leaf or iceberg lettuce, purslane, romaine, radicchio, spinach, watercress)
Sugar substitutes (artificial sweeteners)
Syrup, sugar-free
2 tablespoons
Vegetables: any raw nonstarchy vegetables (such as broccoli, cabbage, carrots, cucumber, tomato)
½ cup
Vegetables: any cooked nonstarchy vegetables (such as carrots, cauliflower, green beans)
¼ cup
Reduced-Fat or Fat-Free Foods
Food
Serving Size
Cream cheese, fat-free
1 tablespoon (½ oz.)
Coffee creamers, nondairy, liquid, flavored
1½ teaspoons
Coffee creamers, nondairy, liquid, sugar-free, flavored
4 teaspoons
Coffee creamers, nondairy, powdered, flavored
1 teaspoon
Coffee creamers, nondairy, powdered, sugar-free, flavored
2 teaspoons
Margarine spread, fat-free
1 tablespoon
Margarine spread, reduced-fat
1 teaspoon
1 tablespoon
Mayonnaise, reduced-fat
1 teaspoon
Mayonnaise-style salad dressing, fat-free
1 tablespoon
Mayonnaise-style salad dressing, reduced-fat
2 teaspoons
Salad dressing, fat-free
1 tablespoon
Salad dressing, fat-free, Italian
2 tablespoons
Sour cream, fat-free or reduced-fat
1 tablespoon
Whipped topping, light or fat-free
2 tablespoons
Whipped topping, regular
1 tablespoon
Condiments
Food
Serving Size
Barbecue sauce
2 teaspoons
Catsup (ketchup)
1 tablespoon
Chili sauce, sweet, tomato-type
2 teaspoons
Horseradish
Hot pepper sauce
Lemon juice
Miso
1½ teaspoons
Mustard, honey
1 tablespoon
Mustard, brown, Dijon, horseradish-flavored, wasabi-flavored, or yellow
Parmesan cheese, grated
1 tablespoon
Pickle relish (dill or sweet)
1 tablespoon
Pickles, dill*
1½ medium pickles
Pickles, sweet, bread and butter
2 slices
Pickles, sweet, gherkin
¾ oz.
Pimento
Salsa
¼ cup
*
1 tablespoon
Sweet-and-sour sauce
2 teaspoons
Taco sauce
1 tablespoon
Vinegar
Worcestershire sauce
Yogurt, any type
2 tablespoons
Drinks/Mixes
Bouillon, broth, consommé*
Bouillon or broth, low-sodium
Club soda
Cocoa powder, unsweetened (1 tablespoon)
Coffee, unsweetened or with sugar substitute
Diet soft drinks, sugar-free
Drink mixes (powder or liquid drops), sugar-free
Tea, unsweetened or with sugar substitute
Tonic water, sugar-free
Water
Water, flavored, sugar-free
Seasonings
Flavoring extracts (for example, vanilla, almond, or peppermint)
Garlic, fresh or powder
Herbs, fresh or dried
Kelp
Nonstick cooking spray
Spices
Wine, used in cooking
Entrées
Food
Serving Size
Choices per Serving
Casserole-type entrees (tuna noodle, lasagna, spaghetti with meatballs, chili with beans, macaroni and cheese)*
1 cup (8 oz.)
2 carbohydrates + 2 medium-fat proteins
Stews (beef/other meats and vegetables)*
1 cup (8 oz.)
1 carbohydrate + 1 medium-fat protein + 0–3 fats
Frozen Meals/Entrées
Food
Serving Size
Choices per Serving
Burrito (beef and bean)* /**
1 burrito (5 oz.)
3 carbohydrates + 1 lean protein + 2 fats
Dinner-type healthy meal (includes dessert and is usually less than 400 calories)
about 9–12 oz.
2–3 carbohydrates + 1–2 lean proteins + 1 fat
“Healthy”-type entree (usually less than 300 calories)
about 7–10 oz.
2 carbohydrates + 2 lean proteins
Pizza, cheese/vegetarian, thin crust**
¼ of a 12-inch pizza (4½–5 oz.)
2 carbohydrates + 2 medium-fat proteins
Pizza, meat topping, thin crust**
¼ of a 12-inch pizza (5 oz.)
2 carbohydrates + 2 medium-fat proteins + 1½ fats
Pizza, cheese/vegetarian or meat topping, rising crust**
⅙ of 12-inch pizza (4 oz.)
2½ carbohydrates + 2 medium-fat proteins
Pocket sandwich**
1 sandwich (4½ oz.)
3 carbohydrates + 1 lean protein + 1–2 fats
Pot pie**
1 pot pie (7 oz.)
3 carbohydrates + 1 medium-fat protein + 3 fats
Food
Serving Size
Choices per Serving
Coleslaw
½ cup
1 carbohydrate + 1½ fats
Macaroni/pasta salad
½ cup
2 carbohydrates + 3 fats
Potato salad*
½ cup
1½–2 carbohydrates + 1–2 fats
Tuna salad or chicken salad
½ cup (3½ oz.)
½ carbohydrate +2 lean proteins + 1 fat
Soups
Food
Serving Size
Choices per Serving
Bean, lentil, or split pea soup* /**
1 cup (8 oz.)
1½ carbohydrates + 1 lean protein
Chowder (made with milk)**
1 cup (8 oz.)
1 carbohydrate + 1 lean protein + 1½ fats
Cream soup (made with water)**
1 cup (8 oz.)
1 carbohydrate + 1 fat
Miso soup**
1 cup (8 oz.)
½ carbohydrate + 1 lean protein
Ramen noodle soup**
1 cup (8 oz.)
2 carbohydrates + 2 fats
Rice soup/porridge (congee)
1 cup (8 oz.)
1 carbohydrate
Tomato soup (made with water), borscht**
1 cup (8 oz.)
1 carbohydrate
Vegetable beef, chicken noodle, or other broth-type soup (including “healthy”-type soups, such as those lower in sodium and/or fat)**
1 cup (8 oz.)
1 carbohydrate + 1 lean protein
Fast Foods
Main Dishes/Entrées
Food
Serving Size
Choices per Serving
Chicken, breast, breaded and fried* /****
1 (about 7 oz.)
1 carbohydrate + 6 medium-fat proteins
Chicken, breast, meat only**
1
4 lean proteins
*
1 (about 2½ oz.)
½ carbohydrate + 2 medium-fat proteins
Chicken, drumstick, meat only**
1
1 lean protein + ½ fat
Chicken, nuggets or tenders****
6 (about 3½ oz.)
1 carbohydrate + 2 medium-fat proteins + 1 fat
Chicken, thigh, breaded and fried* /****
1 (about 5 oz.)
1 carbohydrate + 3 medium-fat proteins + 2 fats
Chicken, thigh, meat only**
1
2 lean proteins + ½ fat
Chicken, wing, breaded and fried*
1 wing (about 2 oz.)
½ carbohydrate + 2 medium-fat proteins
Chicken, wing, meat only**
1 wing
1 lean protein
Main dish salad (grilled chicken-type, no dressing or croutons)*** /****
1 salad (about 11½ oz.)
1 carbohydrate + 4 lean proteins
Pizza, cheese, pepperoni, or sausage, regular or thick crust****
⅛ of a 14-inch pizza (about 4 oz.)
2½ carbohydrates + 1 high-fat protein + 1 fat
Pizza, cheese, pepperoni, or sausage, thin crust****
⅛ of a 14-inch pizza (about 2¾ oz.)
1½ carbohydrates + 1 high-fat protein + 1 fats
Pizza, cheese, meat, and vegetable, regular crust****
⅛ of a 14-inch pizza (about 5 oz.)
2½ carbohydrates + 2 high-fat proteins
Asian
Food
Serving Size
Choices per Serving
Beef/chicken/shrimp with vegetables in sauce*
1 cup (about 6 oz.)
1 carbohydrate + 2 lean proteins + 1 fat
Egg roll, meat
1 egg roll (about 3 oz.)
1½ carbohydrates + 1 lean protein + 1½ fats
Fried rice, meatless
1 cup
2½ carbohydrates + 2 fats
Fortune cookie
1 cookie
½ carbohydrate
Hot-and-sour soup*
1 cup
½ carbohydrate + ½ fat
*
1 cup (about 6 oz.)
3½ carbohydrates + 3 medium-fat proteins + 3 fats
Noodles and vegetables in sauce (chow mein, lo mein)*
1 cup
2 carbohydrates + 2 fats
Mexican
Food
Serving Size
Choices per Serving
Burrito with beans and cheese* /**
1 small burrito (about 6 oz.)
3½ carbohydrates + 1 medium-fat protein + 1 fat
Nachos with cheese**
1 small order (about 8 nachos)
2½ carbohydrates + 1 high-fat protein + 2 fats
Quesadilla, cheese only**
1 small order (about 5 oz.)
2½ carbohydrates + 3 high-fat proteins
Taco, crisp, with meat and cheese
1 small taco (about 3 oz.)
1 carbohydrate + 1 medium-fat protein + ½ fat
Taco salad with chicken and tortilla bowl* /**
1 salad (1 lb., including tortilla bowl)
3½ carbohydrates + 4 medium-fat proteins + 3 fats
Tostada with beans and cheese**
1 small tostada (about 5 oz.)
2 carbohydrates + 1 high-fat protein
Sandwiches
Food
Serving Size
Choices per Serving
Breakfast sandwich, breakfast burrito with sausage, egg, cheese*
1 burrito (about 4 oz.)
1½ carbohydrates + 2 high-fat proteins
Breakfast sandwich, egg, cheese, meat on an English muffin*
1 sandwich
2 carbohydrates + 3 medium-fat proteins + ½ fat
Breakfast sandwich, egg, cheese, meat on a biscuit*
1 sandwich
2 carbohydrates + 3 medium-fat proteins + 2 fats
Breakfast sandwich, sausage biscuit sandwich*
1 sandwich
2 carbohydrates + 1 high-fat protein + 4 fats
Chicken sandwich, grilled with bun, lettuce, tomatoes, spread*
1 sandwich (about 7½ oz.)
3 carbohydrates + 4 lean proteins
*
1 sandwich (about 6 oz.)
3 carbohydrates + 2 lean proteins + 3½ fats
Chicken sandwich, fish sandwich with tartar sauce and cheese
1 sandwich (5 oz.)
2½ carbohydrates + 2 medium-fat proteins + 1½ fats
Hamburger, regular with bun and condiments (ketchup, mustard, onion, pickle)
1 burger (about 3½ oz.)
2 carbohydrates + 1 medium-fat protein + 1 fat
Hamburger, 4 oz. meat with cheese, bun, and condiments (ketchup, mustard, onion, pickle)*
1 burger (about 8½ oz.)
3 carbohydrates + 4 medium-fat protein + 2½ fats
Hot dog with bun, plain*
1 hot dog (about 3½ oz.)
1½ carbohydrates + 1 high-fat protein + 2 fats
Submarine sandwich (no cheese or sauce), less than 6 grams fat*
One 6-inch sub
3 carbohydrates + 2 lean proteins
Submarine sandwich (no cheese or sauce), regular*
One 6-inch sub
3 carbohydrates + 2 lean proteins + 1 fat
Wrap, grilled chicken, vegetables, cheese, and spread*
1 small wrap (about 4–5 oz.)
2 carbohydrates + 2 lean proteins + 1½ fats
Sides/Appetizers
Food
Serving Size
Choices per Serving
French fries* /**
1 small order (about 3½ oz.)
2½ carbohydrates + 2 fats
French fries* /**
1 medium order (about 5 oz.)
3½ carbohydrates + 3 fats
French fries* /**
1 large order (about 6 oz.)
4½ carbohydrates + 4 fats
Hashbrowns**
1 cup/medium order (about 5 oz.)
3 carbohydrates + 6 fats
Onion rings**
1 serving (8–9 rings, about 4 oz.)
3½ carbohydrates + 4 fats
Salad, side (no dressing, croutons or cheese)
1 small salad
1 nonstarchy vegetable
Beverages and Desserts
Food
Serving Size
Choices per Serving
1 small order (about 12 oz.)
1 fat-free milk
Coffee, mocha (fat-free milk, no whipped cream)
1 small order (about 12 oz.)
1 fat-free milk + 1 carbohydrate
Milkshake, any flavor
1 small shake (about 12 oz.)
5½ carbohydrates + 3 fats
Milkshake, any flavor
1 medium shake (about 16 oz.)
7 carbohydrates + 4 fats
Milkshake, any flavor
1 large shake (about 22 oz.)
10 carbohydrates + 5 fats
Soft-serve ice cream cone
1 small
2 carbohydrates + ½ fat
Alcohol
One alcohol equivalent or choice (½ oz. absolute alcohol) has about 100 calories. One carbohydrate choice has 15 grams of carbohydrate and about 70 calories.
Alcoholic Beverage
Serving Size
Choices per Serving
Beer, light (less than 4.5% abv)
12 fl. oz.
1 alcohol equivalent + ½ carbohydrate
Beer, regular (about 5% abv)
12 fl. oz.
1 alcohol equivalent + 1 carbohydrate
Beer, dark (more than 5.7% abv)
12 fl. oz.
1 alcohol equivalent + 1–1½ carbohydrates
Distilled spirits (80 or 86 proof): vodka, rum, gin, whiskey, tequila
1½ fl. oz.
1 alcohol equivalent
Liqueur, coffee (53 proof)
1 fl. oz.
½ alcohol equivalent + 1 carbohydrate
Sake
1 fl. oz.
½ alcohol equivalent
Wine, champagne/sparkling
5 fl. oz.
1 alcohol equivalent
Wine, dessert (sherry)
3½ fl. oz.
1 alcohol equivalent + 1 carbohydrate
Wine, dry, red or white (10% abv)
5 fl. oz.
1 alcohol equivalent
of cake (about 2 oz.)