Appendix
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 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 |
Nonstarchy vegetables |
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 |
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.) |
Breads, flat-type, chapatti |
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) |
* Extra fat
** Good source of fiber
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 |
** Good source of fiber
Grains (Including Pasta and Rice)
Food |
Serving Size |
Barley |
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 |
Note: Unless otherwise indicated, serving sizes listed are for cooked grains.
* Good source of fiber
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 |
Peas, green* |
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.) |
Note: All the serving sizes for starchy vegetables on this list are for cooked vegetables.
* Good source of fiber
** Extra fat
*** Restaurant-style French fries are on the Fast Foods list, later in this appendix.
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. |
Melba toast |
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.) |
Note: For other snacks, see the Sweets, Desserts, and Other Carbohydrates list, later in this appendix.
Note: Some snacks are high in fat. Always check food labels.
* Good source of fiber
** Extra fat, counts as 1 starch choice + 1 fat choice (1 starch choice plus 5 grams of fat)
*** Extra fat, counts as 1 starch choice + 2 fat choices (1 starch choice plus 10 grams of fat)
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 |
½ cup |
Note: The choices on this list count as 1 starch choice + 1 lean protein choice.
Note: Beans, lentils, and peas are also found on the Protein list, later in this appendix.
* Good source of fiber
** High in sodium
One fruit choice has 15 grams of carbohydrate and 60 calories.
Fruits
Food |
Serving Size |
Apple, unpeeled |
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 |
Nectarine |
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 |
Note: The weights listed include skin, core, seeds, and rind.
* = Good source of fiber
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 |
Pineapple juice |
½ cup |
Pomegranate juice |
½ cup |
Prune juice |
⅓ cup |
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 |
Note: Unsweetened nut milks (such as almond milk and coconut milk) are on the Fats list.
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 |
Chayote |
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 |
* Good source of fiber
** High in sodium
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 |
Hot chocolate, regular |
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 |
of cake (about 2 oz.) |
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 |
Pudding, regular (made with reduced-fat milk) |
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 |
Hoisin sauce |
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 |
Note: You can also check the Fats list and Free Foods list for other condiments.
* High in sodium
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 |
Yogurt, frozen, fat-free |
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 |
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.
One lean protein choice has 0 grams of carbohydrate, 7 grams of protein, 2 grams of fat, and 45 calories.
Note: The serving size for meat, fish, poultry, or hard cheeses is usually 1 ounce.
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. |
Fish, sardines, canned |
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. |
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. |
* High in sodium (based on the sodium content of a typical 3-ounce serving of meat, unless 1 ounce or 2 ounces is the normal serving size
** May contain carbohydrate
*** May be high in cholesterol
One medium-fat protein choice has 0 grams of carbohydrate, 7 grams of protein, 5 grams of fat, and 75 calories.
Note: The serving size for meat, fish, poultry, or hard cheeses is usually 1 ounce.
Medium-Fat Protein
Food |
Serving Size |
Beef trimmed of visible fat: ground beef (85% or lower lean/15% or higher fat), corned beef, meatloaf, prime cuts of beef (rib roast), short ribs, tongue |
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 in sodium (based on the sodium content of a typical 3-ounce serving of meat, unless 1 ounce or 2 ounces is the normal serving size)
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: The serving size for meat, fish, poultry, or hard cheeses is usually 1 ounce.
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. |
Hot dog: beef, pork, or combination** |
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. |
* High in sodium (based on the sodium content of a typical 3-ounce serving of meat, unless 1 ounce or 2 ounces is the normal serving size)
** Extra fat
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 |
Meatless burger, vegetable- and starch-based* |
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 |
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 |
Note: Because carbohydrate content varies among plant-based protein foods, read food labels.
* Good source of fiber
** High in sodium (based on the sodium content of a typical 3-ounce serving of meat, unless 1 ounce or 2 ounces is the normal serving size)
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 |
Nuts, Brazil |
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 |
Seeds, flaxseed, ground |
1½ tablespoons |
Seeds, pumpkin, sesame, sunflower |
1 tablespoon |
Tahini or sesame paste |
2 teaspoons |
* May contain carbohydrate.
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 |
Mayonnaise, fat-free |
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 |
Soy sauce, light or regular* |
1 tablespoon |
Sweet-and-sour sauce |
2 teaspoons |
Taco sauce |
1 tablespoon |
Vinegar |
|
Worcestershire sauce |
|
Yogurt, any type |
2 tablespoons |
* High in sodium
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 |
* Good source of fiber
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 |
* High in sodium
Frozen Meals/Entrées
Food |
Serving Size |
Choices per Serving |
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 |
* Good source of fiber
** High in sodium
Salads (Deli-Style)
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 |
* High in sodium
Soups
Food |
Serving Size |
Choices per Serving |
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 |
* Good source of fiber
** High in sodium
Main Dishes/Entrées
Food |
Serving Size |
Choices per Serving |
1 (about 7 oz.) |
1 carbohydrate + 6 medium-fat proteins |
|
Chicken, breast, meat only** |
1 |
4 lean proteins |
Chicken, drumstick, breaded and fried* |
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 |
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 |
* Definition and weight refer to food with bone, skin, and breading.
** Definition refers to food without bone, skin, and breading.
*** Good source of fiber
**** High in sodium
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 |
Meat with sweet sauce* |
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 |
* High in sodium
Mexican
Food |
Serving Size |
Choices per Serving |
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 |
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 |
* Good source of fiber
** High in sodium
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 |
Chicken sandwich, crispy, with bun, lettuce, tomatoes, spread* |
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 |
* High in sodium
Sides/Appetizers
Food |
Serving Size |
Choices per Serving |
1 small order (about 3½ oz.) |
2½ carbohydrates + 2 fats |
|
1 medium order (about 5 oz.) |
3½ carbohydrates + 3 fats |
|
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 |
* Extra fat
** High in sodium
Beverages and Desserts
Food |
Serving Size |
Choices per Serving |
Coffee, latte (fat-free milk) |
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 |
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 |
Note: % abv refers to the percentage of alcohol by volume.
44.220.184.63