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Each item in this list contains approximately 15 grams of carbohydrate,
3 grams of protein, a trace of fat, and 80 calories. Whole grain
products average about 2 grams of fiber per serving. Some foods are higher
in fiber.
Those foods that contain 3 or more grams of fiber per serving
are identified with the fiber symbol *.
You can choose your starch exchanges from any of the items on this list. If you want to eat a starch food that is not on this list, the general rule it that:
- ½ cup of cereal, grain or pasta is one serving.
- 1 ounce of bread product is one serving.
Your dietitian can help you be more exact.
| Product | Portion |
| Cereals/Grains/Pasta |
| Bran cereals concentrated * | 1/3 cup |
| Bran cereals, flaked * | ½ cup |
| Bulgur (cooked) | ½ cup |
| Cooked cereals | ½ cup |
| Cornmeal (dry) | 2 ½ Tbsp |
| Flour, bleached or wheat | 2 ½ Tbsp |
| Flour, Rye | 3 Tbsp |
| Flour, Barley, Millet | ½ cup |
| Grapenuts | 3 Tbsp |
| Grits, hominy, cooked | ½ cup |
| Other ready-to-eat unsweetened cereals | ¾ cup |
| Pasta (cooked) | ½ cup |
| Puffed cereal | 1 ½ cup |
| Rice, white or brown (cooked) | 1/3 cup |
| Shredded wheat | ½ cup |
| Wheat germ * | 3 Tbsp
|
| Dried Beans/Peas/Lentils |
| Beans and peas (cooked) * | 1/3 cup |
| Lentils (cooked) | 1/3 cup |
| Baked beans | ¼ cup
|
| Starchy Vegetables |
| Corn * | ½ cup |
| Corn on cob, 6" long * | 1 |
| Lima beans * | ½ cup |
| Peas, green (canned or frozen) * | ½ cup |
| Plantain * | ½ cup |
| Potato, baked | 1 small |
| Potato, mashed | ½ cup |
| Squash, winter (acorn, butternut) * | 1 cup |
| Yam, sweet potato, plain | 1/3 cup
|
| Bread |
| Bagel | ½ |
| Bread Sticks, crisp, 4" | 2 |
| Croutons, low fat | 1 cup |
| English muffin | ½ |
| Hot Dog or Hamburger bun | ½ |
| Pita, 6" across | ½ |
| Plain roll, small | 1 |
| Raisin bread, unfrosted | 1 slice |
| Rye, pumpernickel | 1 slice |
| Tortilla, 6" across | 1 |
| White (including French, Italian) | 1 slice |
| Whole wheat | 1 slice
|
| Crackers/Snacks |
| Animal crackers | 8 |
| Graham crackers, 2½ square | 3 |
| Matzoth | ¾ oz |
| Melba toast | 5 slices |
| Oyster crackers | 24 |
| Popcorn (popped, no fat added) | 3 cups |
| Pretzels | ¾ oz |
| Rye crisps * | 4 |
| Saltine type crackers | 6 |
| Whole wheat crackers * | 2-4 slices
|
| Starch Foods Prepared with Fat |
| Count as 1 bread + 1 Fat | |
| Biscuit, 2½" across | 1 |
| Chow mein noodles | ½ cup |
| Corn bread, 2" cube | 1 |
| Cracker, round butter type | 6 |
| French fried potatoes | 10 |
| Muffin, plain, small | 1 |
| Pancake, 4" across | 2 |
| Stuffing, bread | ¼ cup |
| Taco shell | 2 |
| Waffle, 4½" sqr | 1 |
| Whole wheat crackers | 4 - 6 |
|
* 3 grams of more of fiber per serving
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