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

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)

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

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

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.)

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.)

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

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

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

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

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

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

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

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

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

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

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 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

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

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

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

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

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

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

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

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

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

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

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

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

Chicken, breast, breaded and fried*/****

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

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

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

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

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

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

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

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