FOOD EXCHANGE LISTS 

     
 In the food exchange lists, commonly used foods are divided into seven groups or "lists". Each list or group contain
approximately the same amount of carbohydrates, protein, fat, and therefore, calories per exchange. A food in any one group
can thus be substituted for or exchanged with another foood in the same lists or sub-group This food list can be used in our
meal plan by substituting each foods in the same group.You can use this list to give yourself more choices. For example: a
patient who is allowed 4 exchanges of lao fat meat and fish (List 5 A) per day might select the following: 1 medium sized fish,
3/4 cup chicken liver, 3 tablespoons cornbeef and 1 slice (11x4x0.5cm) of well-trimmed tenderloin

List 1 - Vegetables Exchange List 5 - Meat and Fish Exchange

List 2 - Fruit Exchange List 6 - Fat Exchnage and Alcohol
List 3 - Milk Exchange Beverages
List 4 - Rice Exchange List 7 - Sugar and Beverages List

List 1 - Vegetable List Vegetable

Group A vegetables contain negligible carbohydrates, protein and energy if 1 exchange or less is used. When 2 exchanges are used, Exchange
compute as one Group B Vegetables. The portion size for one exchange is:
 
Vegetable A: 1 exchange = 1cup raw (25g) or 1/2 cup cooked (45g)

Vegetables are
Vegetable B: 1 exchange = 1/2 cup raw (40g) or 1/2 cup cooked (45g)
important sources
of minerals and
(1) These vegetables are rich sources of fiber.     (2) These vegetables are rich sources of pro Vitamin A.
vitamins. Include
Group A CARBOHYDRATE (g) PROTEIN (g) FAT (g) Energy (Kcalories)
two to three
0 0 0 0 servings, one of
Acelgas (Chinese Cabbage)         which should be
Alagaw leaves (1)         dark green or
yellow.
Alugbati leaves (2)        
Ampalaya leaves (2)        
Ampalya fruit         Dark green and
Baguio beans (abitsuelas)         deep yellow
Balbalulang (seaweed) (1)         vegetables are
among the best
Bamboo shoot (labong)         sources of pro-
Banana heart (puso na saging)         vitamin A such as
Batw pods (1)         beta-carotene.
 Cabbage        
Camote leaves (2)        
Cauliflower        
Celery        
Chayote fruit (2)        
Chayote leaves        
Cucumber        
Eggplant        
Gabi leaves (1) (2)        
Garlic leaves (1)        
Kangkong (2)        
Katuray flowers (1)        
Katuray leaves (1)        
Lettuce (2)        
Malunggay leaves        
Malunggay pods        
Mushroom, fresh        
Mustard leaves (2)        
Okra        
Onion bulb         Some vegetables
such as cauli-
Papaya green        
flower, cabbage,
Patola         green, peppers,
Pepper fruit         turnuips and
Peppper leaves (2)         tomatoes contain
vitamin C.
Petsay (2)        
Pokpoklo (seaweed)          
Radish        
Saluyot (1) (2)         Green leafy
Sigarilyas pods         vegetables such as
Spinanch (2)         kangkong, kamote,
malunggay, and
Squash flowers (2)         saluyot, contain
Squash leaves (1)         calcium and iron;
String beans leaves (sitaw, dahon) (2)         and cabbage,
Sweet pae pods (sitsaro)         crrots, spinach and
tomatoes are good
Tomato (2)         sources of vitamin
Upo        
        
Group B CHO (g) PRO (g) Fat (g) Energy (Kcalories)
Fresh: 3 1 0 16
Carrot (2)        
Coconut shoot (ubod)        
Cowpea, pods (paayap bunga)        
Kamansi (1)        
Lima bean, pods (patani, bunga)         B6.
Mungbean sprout (toge)        
Pigeon pea pods (kadyos, bunga) (1)          
Singkamas tubber (lamang ugat)        
Squash fruit         Turnips and
tomatoes also
String beans pod (sitaw, bunga)         contain potassium.

List 2 - Fruit List Fruit Exchanges

1 exchange = 10 grams carbohydrate = 40 kcalories

This list shows the kinds and amounts of foods to use for one fruit exchange. Fruits are important for
their vitamin, mineral,
(1) These fruits are good sources of fiber.  (2) These fruits are good sources of pro-vitamin A. (3) These fruits are sources of and fiber contents.
vitamin C. Include at least one exchange in the diet daily.
Include at least two to
Food Wt. (g) Edible Portion Measure
three exchanges daily
A.P E.P. in the diet, one of
Fresh: which should be rich in
Apple 86 65 1/2 of 8 cm diameter or 1 (6cm diameter) vitamin C.
Anonas, kamatsile,
Atis (3) 70 45 1 (5 cm diameter)
cashew, tiesa, datiles,
Balimbing (1) 153 135 1-1/2 of 9 x 5 cm guava, pomelo,
Banana: guwayabano,
Lakatan 51 40 1 (9 x 3 cm) siniguelas, strawberry,
atis, and dalanghita
Latundan 55 40 1 (9x 3 cm)
are good sources of
Saba 70 40 1 (10 x 4 cm) vitamin C. Mango and
Cashew (3) 78 70 1 (7 x 6-1/2 cm) papaya contain both
Chico 54 45 1 (4 cm diameter) vitamin A and C. Tiesa
Dalanghita (3) 300 135 2 (6 diameter each) is also an excellent
 Datiles (1)(3) 61 50 1 cup
Duhat 80 60 20 (2cm diameter each
Durian 150 30 1 segment of 6-1/2 x 4-1/2 cm
10 (2 cm diameter each) or 4 (3 cm diameter
Grapes (1) 69 55
each)
Guava (1)(3) 81 80 2 (4 cm diameter each)
Guwayabano (3) 86 60 1 slice (8 x 6 x 2 cm) or 1/2 cup
Jackfruit ripe 118 40 3 segments (6 cm diameter each)
Kamachile (3) 110 55 7 pods
Lansones 103 70 7 (4 x 2 cm each)
Lychees 77 50 5( 2 cm diameter each)
Mabolo (1) 83 50 2/3 of 6 cm diameter)
Makopa (1) 169 135 3 (4 cm diameter each)
Mango:
Green (3) 90 65 1 slice (11 x 6 cm)
Medium ripe 90 65 1 slice (11 x 6 cm)
Ripe (2)(3) 103 60 1 slice (12 x 7 cm) or 1/2 cup cubed
Indian 140 80 1 (6 cm diameter)
Mangosteen (1) 212 55 3 (6 cm diameter each)
Marang 45 35 1/2 of 12 x 10 cm source of provitamin
Melon 317 200 1 slice (12 x 10 x 3 cm) or 1-1/3 cup  A. Bananas, oranges
Papaya ripe (2)(3) 133 85 1 slice (10 x 6 x 2 cm) or 3/4 cup
and dried fruits are
sources of potassium.
Pear (1) 118 85 1 (6 cm diameter) Bananas contain
Pineapple 129 75 1slice (10 x 6 x 2 cm) or 1/2 cup magnesium and
Rambutan 139 50 8 (3 cm diameter each) vitamin B6.
Santol (1) 127 75 1 (7 cm diameter)
Fruits may be used
fresh, dried, canned,
Singkamas tuber 124 110 1/2 of 9 cm diameter or 1 cup
frozen or cooked.
Siniguelas 78 50 5 (3 cm diameter each) Some fresh fruit juices
Star apple 123 65 1/2 of 6 cm diameter like Kalamansi
Strawberry (1)(3) 168 165 1-1/4 cups (Philippine lemon),
dayap and lemon may
Suha (3) 160 90 3 segments (8 x 4 x3 cm each)
be rated as “free food”
Tamarind, ripe 34 15 2 of 6 segments each when used as
Tiesa (1)(2)(3) 41 30 1/4 of 10 cm diameter flavoring, sauce or
Watermelon (1) 226 140 1 slice (12 x 6 x 3 cm) or 1 cup when diluted and
sweetened with
Canned, drained:
artificial sweeteners.
Apple sauce 45 3 tablespoons Fruits may cause a
 Fruit cocktail 40 3 tablespoons
Peach halves 65 1-1/3 halves
Pineapple, crushed 60 3 tablespoons
Pineapple, sliced 35 1 slice (7 cm diameter)
Dried:
Champoy, salted 10 4 (2 cm diameter each)
Mango chips 10 2 (2 x 8 cm each)
Prunes seedless 15 3 pieces
Raisins seedless 15 2 tablesppons
Canned juices:
Sweetened (apple, mango, pineapple-grapefruit,pineapple-
60 1/4 cup
orange)
Unsweetened (orange,pineapple, prune) 80 1/3 cup
Bottled (sweetened):
Orange, guwayabano, mango 80 1/3 cup
Others:
Banana cue 20 1/2 of 9-1/2 x 4 cm
Buko water 180 1 cup
Maruya 20 1/4 of 10-1/2 x 9 -1/2 x 1 cm

     The truths are:

kalamansi or any sour
fruit juice does not
have special reducing
properties; the natural
sweetness of fruit is
not contraindicated for
diabetes; each
exchange of fruit
contains 40
Turon   20 1/2 of 9-1/2x3-1/2 x 1 cm kilocalories, thus fruits
should be computed
into the meal plan.
Like any other foods
the use of fruits should
be regulated. Some
physicians and
dietitians prefer to use
whole fruits rather
juice in diets for
patients with diabetes
because the latter
 Fruit juice consists of
unfermented but
fermentable liquid
obtained from native
fresh fruit, with nothing
added or subtracted.
Fruit juice is also
commercially available
I the form of fruit juice
drink and fruit juice
concentrate. Fruit
drink is a ready-to-
drink beverage
prepared by mixing
water with fruit
concentrate and into

List 3 - Milk Exchange Milk Exchanges

This list shows the kinds and amount of milk or milk products to use for 1 milk exchange.

+ Equivalent to 1 cup cow's milk plus 2 exchanges of fat or 1/2 cup evaporated milk plus 2 exchanges of fat. Milk is an excellent source
of protein and calcium. It
 ++ Buttermilk refers to pasteurized skim milk that has been sourced by lactic acid producing bacteria.
1 exchange of each of the sub-groups of
CHO (g) PRO (g) Fat (g) Energy (Kcalories)
milk contains:
Whole Milk 12 8 10 170
Low fat milk 12 8 5 125
very low fat milk 12 8 80

Whole Milk Wt. (g) E.P measure

Milk, evaporated, untiluted 125 1/2 cup
Milk, evaporated, filled, undiluted 125 1/2 cup
Milk, evaporated, recombined, undiluted 125 1/2 cup
+ Milk, fresh carabao's 250 1 cup
Milk, fresh cow's 250 1 cup
also a good source of
Milk, powdered 30 1/4 cup phosphorous, some of the
B-complex vitamins, and
Low fat Milk: vitamins A and D. Milk also
contains some magnesium.
Powdered 30 1/4 cup
The milk allowance in the
lite Low fat Milk 250 1 tetra-brick meal plan can be used as
a drink. Added to cereals,
Skimmed (Non-Fat)/Very Low Fat Milk: or mixed with coffee or tea
and other foods.
++ Buttermilk: liquid 185 2/3 cup
powdered 25 1/4 cup
Long life skimmed milk 250 1 cup
Yoghurt 125 1/2 cup

List 4 - Rice Exchange

Rice Exchanges
1 exchange = 23 grams carbohydrate, 2 grams protein =100 calories

This list shows the kinds anf amount of rice, rice equivalents, bread and bakery products to use for 1 exchange. Rice, other cereals and
products made from these
(1) These foods are good sources of fiber. are the major sources of
Food carbohydrate which is the
A. Rice and rice products Wt (g) E.P  Measure cheapest source of
Rice, cooked 80 1/2 cup calories. In addition, whole
 Lugaw 435 3 cups
Rice Products
Bibingka 40 1 slice (1/4 of 15cm diameter,2cm thick
Biko 40 1 slice (10 x 5 x 1 cm
Casava cake 45 1/2 of 15 x 3 x 2 cm
Espasol (1) 35 2 (11 x 2-1/2 x 1-1/2 cm each
Kalamay: latik 50 1 (4 x 6 x 2 cm)
Ube 55 1 slice (7 x 3 x 1-1/2 cm)
Kutsinta 60 1 (6 cm diameter x 2-1/2 cm)
Palitaw 55 4 (7-1/2 x 4 x 0.3 cm each)
Puto: bumbong 40 2 (11 x 2 x 1 cm each)
Puto: Puti  45 1 slice (9-1/2 x 3 x 3-1/2 cm)
Sapin-sapin 75 1 slice (5 x 3 x 4 cm each)
Ssuman: kamoteng kahoy 45 1/2 of 15 x 3 x 2 cm
Tikoy 40 1 slice (10 x 3 x 1-1/2 cm)
Rice equivalents
Bread
Pan amerikano 40 2 pcs
grains or enriched rice and
Pan de Limon 40 1 pc cereals are good sources
Pan de sal 40 3 pcs of iron, thiamin and
Rolls 40 1 pc riboflavin, whole grain
Whole wheat bread 45 2 slice
products have more fiber
than products made from
Bakery products refined flours.
Sponge cake 40 1 slice
Pasensiya 30 22 pcs
Lady fingers 30 5 pcs
Mamon tostado 30 3 pcs
Hopia 35 1   1/2 round
Ensaymada 35 1 pcs
Corn products
Corn boiled 65 1 pc
Baby corn 90 1 cup
Noodles, cooked:
Bihon, macaroni, stonghon, spaghetti 75 1 cup
Others
 Breakfast cereals 25 1/2 cup
Cornstarch 25 5 teaspoon
Flour, all purpose 25 3 tablespoon
Sago, cooked 120 1/2 cup cooked  

List 5 - Meat and Fish Exchange

Meat Exchanges
This list is sub-divided into 3 sub groups based on the amount of fat and calories: low fat, medium fat, and high fat meat and
fish.

1 exchange of meat and fish or substitute in the sub-groups contains: Foods high in protein
Energy (except milk) compose
  PRO (g) Fat (g)
(kcalorie) the meat and fish
Low Fat Meat and Fish 8 1 41 exchange list. These
Medium-Fat Meat and Fish 8 6 86 foods include meat, fish,
High-Fat Meat and Fish 8 10 122 eggs, poultry, and
A. LOW FAT MEAT AND FISH EXCHANGES  
legumes.
Food Wt. (g) E.P. Ckd Measure
1. Lean meat In addition to protein
     a. beef  30 1 slice, matchbox size majority of the foods in
         Shank (bias), lean meat (laman), (5 x 3 1/2 x 1-1/2 cm the list are also good
sources of iron, zinc, and
         Round (pierna corta at pierna larga),
other B-complex
         tenderloin (solomilyo), vitamins. Those from
         porterhouse steak (tagiliran, gitna), animal origin are
         sirloin steak (tagiliran, hulihan), particularly rich in
         centerloin (tagiliran, unahan)
vitamin B12. Seafoods,
nuts, legumes and
      b. Carabeef soybeans are good
          Shank (bias), round (hita), 30 1 slice matchbox size sources of magnesium,
          meat (laman: bahagya, (5 x 3 -1/2 x 1-1/2 cm zinc and iron. Organ
          katamtaman at walang taba), meats like liver as well
as egg, clams, soybeans
          shoulder (paypay), round
and nuts are rich in iron.
          (pierna corta at pierna larga),
          rump (tapadera)
       c. Lean pork Foods from animal
           Tenderloin, well trimmed 30 1 slice, matchbox size
sources contain
             (lomo)
      d. Chicken
           Leg (hita) or
           meat (laman) or
           breast meat (pitso)
2. Variety meats / Internal organs
     Blood (dugo) - prk, beef, chicken
     Gizzard (balun-balunan) - chicken
     Heart (puso) - pork, beef, carabeef
     Liver (atay) - pork, bef, carabeef,
                            Chicken
    Lungs (baga) - pork, beef, carabeef
    Omassum (librilyo) - beef, carabeef
    Small intestine (bitukang maliit)-
                pork, beef, carabeef
    Spleen (lapay) - pork, beef, carabeef
    Tripe (goto) – beef
    Uterus (bahay guya) - prok, beef
3. Fish
     Large variety
        (e.g. bakoko, bangus,
        dalag, labahita, lapu-lapu, etc.)
    Meduim variety:
         Hasa-hasa, dalangang bukid
         Galunggong
         Hito
    Small variety:
          Sapsap
          Tilapya
          Tamban
          Dilis
4. Other Seafoods
     Alamang, tagunton
     Aligue: Alimango
                    Alimasag
      Alimango / Alimasag, laman
6-1/2 x 3 x 1-1/2 cm
30 1 small leg (13-1/2 cm long x 3 cm diameter
30 1 slice, matchbox size (5 x 3-1/2 x 1-1/2 cm
30 1/4  breast - 6 cm long
35 3/4 cup 
cholesterol, the richest
35 1 slice (7 x 3 x 2 cm) sources of which are egg
yolk, liver, kidney,
brains, sweetbreads and
fish roe while smaller
amounts are found in
35 1 (18 x 4-1/2 cm meat. Foods from plant
sources contain
35 1 (14 x 3-1/2 cm
negligible cholesterol.
35 1/2 of 22 x 5 cm
35 2 (10 x 5 cm each)
35 2 (12 x 5 cm each)
35 2 (12-1/2 x 3 cm each
35 1/4 cup
30 1-1/4 tablespoons
15 1 tablespoons
50 3 tablespoons
20 1/4 cup or 1/2 piece medium
       Lobster 30 2 tablespoons
      Talangka 30 75 pcs A.P
      Shrimps: Puti 25 5 (12 cm each)
                          Sugpo 25 2 (13 cm each)
                          Suwahe 25 5 (13 cm each)
        Octopus (pugita) 30 1/2 cup
        Squid (pusit) 25 3 (7 x 3 cm each)
        Shells: halaan 75 1/3 cup shelled or 3 cups w/ shell
                         Kuhol 50 1/2 cup shelled or 3 cups w/ shell
                         Susong pilipit 65 1/3 cup shelled or 2 cups w/ shell
                          Paros 60 1 cup shelled or 2-3/3 cups w/ shell
5. Beans
     Pigeon pea seeds, dried 55 1/3 cup 
     (kadyos, buto, tuyo
6. Cheese
     Cottage cheese 60 1/3 cup
A. Fish Products
      Dried:
     Daing:
             Alakaak, alumahan, bisugo, 20 1(15-1/2 x 8 cm)
             biyang puti
             Lapu-lapu 20 1/4 of 30 x 40 cm
             Sapsap 20 3 (9 x 5 cm each)
             Tamban 20 1 (16 x 3 cm)
             Tanigi 20 1 slice (16 x 6 cm)
     Tinapa:
             Bangus 30 1/4 of 20 x 8 cm 
             Galunggong 30 1 (16 x 4 cm)
             Tamban 25 1 (16 x 5 cm)
     Tuyo:
             Alamang 15 1/3 cup
             Ayungin, dilis, sapsap, 20 3(11-1/2 x 8 cm each)
             Tunsoy
             Posit 15 1 (8 x 1 cm)
    Canned:
    Salmon 40 1/3 cup flaked
     Tuna in brine 30 1/3 cup flaked
B. Meat Products
        Tocino (lean) 45 1 slice (11 x 4 x 0.5 cm)
B. MEDIUM FAT MEAT AND FISH EXCHANGES
Food
1. Medium Fat Meat 30 1 slice, matchbox size
     a. Beef (5 x 3 -1/2 x 1-1/2 cm)
          Flank (kabilugan)
          brisket (punta y pecho),
          plate (tadyang),
          chuck (paypay)
     b. Pork
          Leg (pata) 30 1 slice (4 cm diameter x 2 cm thick)
2. Variety meats / internal organs
     Brain (utak) - pork, beef, carabeef 35 3/4 cup 
3. Fish
     Karpa 35 1 slice (15 x 7 x 2 cm)
4. Egg
     Chicken 60 1 pc.
     Quail's egg 70 9 pcs.
     salted duck's egg 60 1 pc.
5. Cheese
     Cheese, cheddar 35 1 slice (6 x 3 x 2 cm)
6. Chicken
     Wings 25 I medium or 2 small
     Head 35 2 heads 
7. Beans
     Soybean (utaw) 40 1/2 cup
8. Processed Foods
     a. Fish Products
         Sardines canned in oil / tomato sauce 45 1 (10 x 4-1/2 cm)
         Tuna sardines 50 1-1/2 of 6 x 4 x 3 cm each
         Tuna spread, canned 30 2 tablespoons
     b. Meat Products
          Corned beef 40 3 tablespoons
          Ham sausage 55 3 of 9 cm diameter x 0.3  cm thick each
       c. Bean Products
          Soybean cheese, soft (tofu) 100 1/2 cup 
          Soybean cheese, soft (tokwa) 60 1 (6 x 6 x 2 cm)
C. HIGH FAT MEAT AND FISH EXCHANGES
Food
1. Pork 35  1 slice (3 cm cube)
     Ham (pigue)
2. Variety meats / internal organ
     Tongue (dila) - pork, beef 35 3/4 cup
3. Egg
     Duck's egg 70 1 pc.
     Balut 65 1 pc.
     Penoy 60 1 pc.
4. Nuts
     Peanuts, roasted 25 1/3 cup
5. Cheese
     Cheese, filled 50 1 slice (6 x 3 x 2-1/2 cm)
     Cheese, pimiento flavored 40 1 slice 6 x 3 x 2 cm
6. Processed Foods
     Meat Products
          Longanisa, chorizo style 25 1 (12 x 2 cm)
          Frankfurters  60 1-1/2 of 12 x 1-1/3 cm
          Salami 50 3 slices of 8 x 8 x 1 cm each
          Vienna sausage 70 4  (5 x 2 x 2 cm)

List 6 - Fat Exchange List Fat is a concentrated source of

energy. Each gram of fat provides
This list shows the kind and amount of fat to use for 1 fat exchange. almost 2-1/2 times as much energy as
an equal weight of either carbohydrate
1 exchange = 5 grams fat = 45 kcalories or protein. Fats may be or plant origin
Food Wt (g) E.P  Measure  and may be liquid or solid.

Saturated Fats Margarine, butter and cream contain

Bacon 10 1 strip - 10 x 3 cm some vitamins in addtion to fat.
Peanut butter is particulary a good
Butter 5 1 tsp source of magnesium, potassium and
 Coconut, grated 20 2 tbsps
Coconut, cream 15 1 tbsp
Coconut oil 5 1 tsp
Cream cheese 15 1 tbsp
Latik 10 2 tsps
Margarine 5 1 tsp
Mayonaise 5 1 tsp
Sandwhich spread 15 1 tbsp
Sitsaron 10 2 (5 x 3 cm each)
Whipping cream, heavy / light 15 1 tbsp
POLYUNSATURATED FATS
Oil (corn, marine, soybean, 5 1 tsp
rapesed-canola
MONOSATURATED FATS
zinc and contains protein.
Avocado 65 1/2 of 12 x 7 cm
Peanut Buter 10 2 tsps Fats may be classified into
polyunsaturated, monosaturated or
Pili nut 5 5 pcs saturated. The fats found in animal
Peanut oil, olive oil 5 1 tsp source except fish consist mainly of
saturated fatty acids while vegetables
oils except coconut oil contain more of
unsaturated fatty acids.

Coconut oils is unique in that it has

shorter chain lenght fatty acids and is
Shortening 5 1 tsp the only vegetable oil that has 15-20
% medium chain triglycerides (MCT) is
long chain fatty acids such as those
found in animal sources. MCt is
digested, absorbed and transported
easily and oxidized rapidly as source
of energy and has very low tendecy to
be deposited in adipose and other
Alcoholic Beverages
This list gives the fat equivalent of some commonly used alcoholic beverages.
Beverage Wt. (g) Measure Fat Exchanges Kcalories
Basi 170 1 glass - 6 oz 4 185
Beer, cerveza 320 1  bottle - 11 oz 3.5 163
Brandy, cognac 30 1 brandy glass 1.5 75
Daiquiri 56 1 cocktail glass 3 124
Gin, dry 43 1 jigger 2.5 107
Gin, (ginebra) 360 1 bottle - 12 oz 18.5 832
High Ball 240 1 glass 4 170
 Manhattan 56 1 cocktail glass 4 167
Martini 56 1 cocktail glass 3 143
Mint Julep 240 1 glass 5 217
Old Fashioned 240 1 glass 4 183
Rum 43 1 jigger 2.5 107
Tom Collins 300 1 tall glass - 10 oz 4 182
Tuba 240 1 glass 2 89
Whisky, scotch 43 1 jigger 2.5 107
Wine, red 100 1 wine glass 1.5 73
Wine, white 100 1 wine glass 2 85
Wine, champagne (sweet & dry) 100 1 wine glass 2 85
Wine, port 100 1 wine glass 3.5 160
Wine, rose 100 1 wine glass 2 85
Wine, vermouth, french 100 1 wine glass 2.5 108
Wine, vermouth 100 1 wine glass 4 170

List - 7 Sugar Exchage List Sugar Exchanges

One teaspoon of suger is equivalent to 1 exchange.
Sugar and sweets are good
The following list shows the kinds and amounts of sweets and other forms of sugar to use for 1 sugar exchange. sources of carbohydrates in
the diet. All sugars provide
1 exchange = 5 grams carbohydrate = 20 kcalories the same amount of energy
Banana chip 5 1 ( 6 x 3-1/2 cm) per unit weight but differ in
Bukayo 5 1 (3-1/2 x 1 cm) degree of sweetness and
solubility.
Caramel 5 1 (2 x 2 cm)
Champoy 5 1 (2 cm diameter) Pure Sugars are most
  Chewing Gum, bubble gum 5 1 pc concentrated form of
Condesed milk 10 2 tsps carbohydrates. Jellies, jams,
and candies are made up
Hard candy 5 1 (3 x 2 x 0.5 cm)
largely of carbohydrates.
Honey 5 1 tsp
Jams, jellies, preserves 10 2 tsps Sweets are useful in
Maraschino cherries 20 2-1/2 cm diameter each enhancing the palatability of
Marshmallow 5 1 (2-1/2 cm diameter)
diets, but well planned meals
 Matamis sa bao 5 1 tsp
Nata de coco 15 2 tbsps
Nata de pinya 10 2 tbsps
Panutsa, grated 5 1 tsp
Pastillas, duryan 5 1 (5 x 1 x 1 cm)
Pastillas, gatas 5 1 (5 x 1 x 1 cm)
Pastillas,  langka 5 1 (5 x 1 x 1 cm)
Sampaloc candy 5 1 (1-1/2 cm long x 1 cm thick)
Sugars (white, brown, pure cane, syrup) 5 1 tsp
Taho w/ syrup & sago 40 1/4 cup
Tira - tira 5 1 pc can be nutritionally adequate
even without them. Individual
Tofee candy 5 1( 2-1/2 x 1-1/2 x 1 cm)
who need to reduce or avoid
  Ube, haleya 10 1 tsp sugar may use artificial
Yema 5 1 (5 x 1-1/4 cm) sweeteners.
Food Wt. (g) E.P. Measure Sugar Exchanges Kcalories
Halo-Halo 410 2-1/3 cups 4 80
Ice Candy (frostee) 100 1 pc 3 60
Ice drop 100 1 pc 4 80
Kundol, matamis 20 1 (7 x 5 cm) 4 80
Pulvoron 10 1 (4 x 2-1/2 x 1 cm 2 40
Beverage List  
+ Ntritional information taken from product label.    ++Nutritional information taken from distributor company.
Net Content (ml) Measure Sugar Exchanges Kcalories
A. Soft drink 237 1 bottle regular size 5 100
B. Fruit Flavored Drink
     Concentrate
Grape 5 1 tsp 1 20
Grapefruit, lemon, orange, strawberry 10 2 tsps 1 20
Mango, guwayabano, pineapple-pomelo, pomelo 20 4 tsps 1 20
Powder 5 1 tsp 1 20
Tetra-brick +            
Apple 250 1 tetra-brick 6.5 130
Guwayabano 250 1 tetra-brick 7.5 150
Mango 200 1 tetra-brick 5.5 110
 Melon 200 1 tetra-brick 8.5 170
Orange 250 1 tetra-brick 6.5 140
Pineapple 250 1 tetra-brick 6.5 120
Plastic Bottle
Mr. Juicy orange 225 1 small plastic bottle 4.5 90
Beverage Net Contents (ml) Measure Kcal PRO Fat CHO
C. Flavored Milk Drink +          
Chocolate 250 1 tetra-brick 200 8 5 31
Fruit          
Banana split 230 1 tetra-brick 160 6 2 29
Melon Recomb. 250 1 tetra-brick 200 8 5 31
Strawberry Full Cream 250 1 tetra-brick 220 8 8 31
Mocca 230 1 tetra-brick 210 7 7 28
Vanilla 230 1 tetra-brick 210 7 7 28
Chocolate 230 1 tetra-brick 210 8 7 29
D. Powdered Drink          
Klime Lite++ 25 4 tbsps 103 8 3 12
Cocoa 25 5 tbsps 68 5 5 12
Milo 15 2-1/2 tbsps 57 2 0.1 12
Ovaltine 15 2 tbsps 57 2 0.1 12
E. Yoghurt Drink +  
Natural 125 1 bottle 100 2 <1 20
 Fruit flavored 100 1 bottle 70 <1 <1 17
Strawberry 125 1 bottle 70 <1 <1 17
Guwayabano 237 1 bottle 2 0.2 0 0.2
Diet Cola ++ 330 1 can 3 0.3 0 0.3