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Food Items to Exchange within the Carbohydrates Group

Carbohydrates

 CAL CARB FAT PROT
Fruit        
Apple juice, unsweetened, 3 fl oz 44 11 0 0
Apples, fresh, 0.75 cup slices 49 13 0 0
Banana, fresh, 0.5 medium (7" to 7-7/8" long) 54 14 0 1
Blackberries, fresh, 0.6 cup 45 11 0 1
Blueberries, fresh, 0.5 cup 41 10 0 0
Cantaloupe, 1 cup, diced 55 13 0 1
Grapefruit, fresh, pink and red, 0.5 fruit (3-3/4" dia) 46 12 0 1
Grapes, 15 grape, seedless 28 13 0 1
Kiwi Fruit, 0.5 cup 54 13 0 1
Mangos, 0.5 cup, sliced 54 14 0 0
Orange Juice, 4 fl oz 55 12 0 1
Oranges, 1 small (2-3/8" dia) 45 11 0 1
Peaches, fresh, 1 medium (2-1/2" dia) (approx 4 per lb) 42 11 0 1
Pears, fresh, 0.5 pear, medium (approx 2-1/2 per lb) 49 13 0 0
Pineapple Juice, 0.5 cup 70 17 0 0
Pineapple, fresh, 2 slice, thin (3-1/2" dia x 1/2" thick) 55 14 0 0
Raisins, 1 miniature box (.5 oz) 42 11 0 0
Raspberries, 0.75 cup 45 11 1 1
Strawberries, fresh, 1 cup, halves 46 11 1 1
Tangerines, 1 large (2-1/2" dia) 43 11 0 1
Watermelon, 1 cup, balls
49 11 1 1
  CAL CARB FAT PROT
Vegetables        
Baby Carrots, raw, 5 medium 19 4 0 0
Butternut Squash, 0.5 cup, cubes 41 11 0 1
Butternut Squash, 0.5 cup, cubes 41 11 0 1
French Fries (french fried potatoes), 10 strips 100 16 4 2
Microwaved Summer Squash, 1 serving 25 4 1 1
Mixed Vegetables, frozen, 0.1 package (10 oz) 18 4 0 1
Peas, edible-podded, raw, 12 pea pods 17 3 0 1
Potato, raw, 1 small (1-3/4" to 2-1/2" dia.) 131 30 0 3
Squash, winter, acorn, raw, 0.5 cup, cubes 28 7 0 1
Summer Veggie Casserole, 0.5 serving 26 6 0 1
Yams, 0.5 cup, cubes 79 19 0 1
Yellow Sweet Corn, Canned, 0.2 cup 27 6 0 1